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There\u2019s perhaps no greater joy in life than kicking up your feet at the end of a long day. But what happens when your feet are still aching, even after the day is done?\u00a0<\/span><\/p>\n Depending on the anatomy of your feet and the activities you participate in, you may be experiencing something called peroneal tendonitis. This common condition\u2014which causes the swelling, thickening, and enlarging of your peroneal tendons\u2014can manifest as pain and instability in your ankles.\u00a0<\/span><\/p>\n Fear not: you\u2019ll be able to comfortably walk, stroll, and skip again in no time. Lucky for you, peroneal tendonitis is a treatable condition that can easily be prevented by following a few simple steps. Whether you have experienced peroneal tendonitis or not, it\u2019s vital to find supportive shoes for ultimate foot health. Here at Vionic, you\u2019ll be able to find exactly what you need whether that be <\/span>beach shoes<\/span><\/a> or <\/span>comfortable sandals<\/span><\/a>.<\/span><\/p>\n Ready to put the pep back in your step? Read on to learn more about peroneal tendonitis.\u00a0<\/span><\/p>\n Whether you\u2019re an avid runner, veteran athlete, or simply someone who spends hours a day on their feet, chances are you\u2019ve dealt with foot or ankle pain.\u00a0<\/span><\/p>\n The specific pain you\u2019re experiencing may be a result of a pinched nerve in foot<\/a> or peroneal tendonitis as we\u2019ll discuss in detail.<\/span><\/p>\n Peroneal tendonitis is typically felt around the back and outside of the foot.\u00a0<\/span><\/p>\n This condition affects the peroneal tendons, which are located on the outside of the ankle. While ligaments connect bone to bone, tendons connect muscle to bone. Tendon injuries may present as inflammation or tiny tears and often result from overuse as tendons wear and tear over time with age or constant activity.1<\/sup> <\/span><\/p>\n To get technical, the two peroneal tendons that run along the back of your fibula (calf bone) are:\u00a0<\/span><\/b><\/p>\n Both tendons act to turn the ankle, a major anatomical undertaking.\u00a0<\/span><\/p>\n Not sure if you\u2019re experiencing peroneal tendonitis? Let\u2019s explore the common root causes and symptoms.\u00a0<\/span><\/p>\n Our feet and ankles do a lot of work for us, so it\u2019s no surprise that sometimes they\u2019ll ask for a break.\u00a0<\/span><\/p>\n You may be suffering from peroneal tendonitis if you start experiencing consistent pain around the back and outside of the ankle, as well as instability of the ankle when bearing weight. There may also be swelling at the back of the ankle and it may be warm to the touch.\u00a0<\/span><\/p>\n Causes of peroneal tendonitis include:<\/span><\/p>\n There may not be a specific injury one can link to this condition\u2014instead, activities like marathon running and other physical endeavors that involve repetitive ankle use can contribute to peroneal tendonitis over time. Plantar fasciitis is also commonly experienced by these activities. Before you get discouraged by wondering if plantar fasciitis goes away<\/a> or if peroneal tendonitis is something you\u2019ll just have to deal with, read on for some recovery tips.<\/span><\/p>\n The best way to determine if you have peroneal tendonitis is to visit your local foot and ankle orthopedic surgeon. They\u2019ll collect your medical history, perform an exam, and likely take an X-ray, ultrasound, or MRI in order to give you a conclusive diagnosis.<\/span> Most likely, they\u2019ll ask you if you\u2019ve increased your physical activity lately or if you\u2019ve made any whoopsies in training (i.e. not practicing proper form while running). You may feel pain when they examine your peroneals and you may also have pain when you invert your foot, turning it toward your body.\u00a0<\/span><\/p>\n Once the doctor has completed the exam, they\u2019ll present you with a treatment plan.\u00a0<\/span><\/p>\n The treatment plan for peroneal tendonitis depends on the severity of the injury and the personal preferences of the patient. Most treatment plans will begin with non-surgical options before the doctor starts outlining the pros and cons of a more aggressive plan of action.\u00a0<\/span><\/p>\n The most common advice doctors will give peroneal tendonitis patients? Take it easy. However, folks who suffer from peroneal tendonitis often are extremely active, spending hours a week devoted to running, biking, high-intensity training, and more. It can be difficult to slow down your lifestyle, even when you\u2019re in moderate to severe pain. The best way to start treating peroneal tendonitis, though, is to do just this: slow down, rest, and stay off your feet.<\/span><\/p>\n Your orthopedic surgeon may suggest other non-surgical treatment options, too, including:2<\/sup><\/span><\/b><\/p>\n Your doctor will also discuss how and when you will be able to reintroduce major physical activity back into your life.\u00a0<\/span><\/p>\n You\u2019ll likely need to get a new pair of shoes to support your ankles, and you\u2019ll want to ease slowly into your old routines. You may even need to consider switching up your favorite workout to avoid further or future tendon damage.\u00a0<\/span><\/p>\n If you\u2019ve exhausted all non-surgical treatment plan options, you and your doctor may start discussing surgical treatments to address your continued ankle pain. It can be helpful for diagnostic purposes to distinguish between inside ankle pain<\/a> vs outside ankle pain.<\/span><\/p>\n Recovery from these various surgical procedures can take time, often up to six weeks of not bearing any weight on your foot.3<\/sup><\/span> The best way to avoid being laid out for two months? Prevention.<\/span><\/p>\n The best medicine is prevention, and preventing peroneal tendonitis is extremely feasible, even if you are a prolific marathon runner.\u00a0<\/span><\/p>\n Let\u2019s break down four simple ways to help prevent this condition.\u00a0<\/span><\/p>\n By regularly practicing proper stretching and strengthening exercises for your calves and feet, you can prevent the normal wear and tear that will negatively affect your tendons over time.\u00a0<\/span><\/p>\n A few stretches to incorporate into your daily routine before and after you exercise include:4<\/sup><\/span><\/b><\/p>\n All of these stretches can be done to help strengthen the muscles in your feet and calves, thus reducing the risk of injury. They can also be done post-injury, with a doctor\u2019s approval, to relieve pain and swelling.\u00a0<\/span><\/p>\n Wearing poorly made or ill-fitting shoes is a recipe for ankle and foot disasters. If you\u2019re constantly on your feet, it\u2019s worth investigating and investing in well-made sneakers (or whatever other kind of shoe you wear most often).<\/span><\/p>\n Footwear company Vionic is vetted by the American Podiatric Medical Association and offers specially created Vio-Motion<\/span>\u2122<\/span> footbed technology with three-zone comfort and ultimate arch support.5<\/sup><\/span>\u00a0<\/span><\/p>\n Vionic offers not only active footwear, they also have stylish and comfortable flats, heels, sandals, booties, and even slippers, so you can support your feet no matter the occasion.\u00a0<\/span><\/p>\n No matter what new exercise you\u2019ve decided to pursue\u2014even if you believe you\u2019re in excellent shape\u2014build up this regimen slowly. It can also be helpful to switch up your workout, incorporating different routines (like swimming, for instance) to give your ankles a break occasionally.\u00a0<\/span><\/p>\n Athletes who have strong muscles and low heart rates are still at risk of injury if they jump into a new activity too quickly, repetitively using their ankles to get them where they want to go.\u00a0<\/span><\/p>\n If you are recovering from peroneal tendonitis, you\u2019ll also want to slowly re-enter an old exercise or gently approach a new activity.\u00a0<\/span><\/p>\n If you\u2019re recovering from peroneal tendonitis and hope to prevent future injuries, you\u2019ll want to still maintain some level of activity throughout your recovery period.\u00a0<\/span><\/p>\n This activity can be as simple as practicing the gentle stretches listed above, or just walking around the block in your new, supportive shoes with excellent arch support. These subtle movements will prevent your peroneals from getting too stiff.\u00a0<\/span><\/p>\n Foot and ankle pain can really slow you down, especially if you\u2019re someone who enjoys being constantly active, pushing yourself to new heights.\u00a0<\/span><\/p>\n Peroneal tendonitis can affect people with naturally high arches, people who rapidly increase their training regimen, and people who wear poorly fitting shoes. This condition can result in ankle pain and instability, and sometimes can only be remedied with weeks of rest, medication, and physical therapy.\u00a0<\/span><\/p>\n Here at <\/span>Vionic<\/span><\/a>, we may not be able to adjust your arches or help you wake up for that 4 a.m. 10 miler, but we can certainly make sure your feet are fitted in comfortable, stylish footwear. Vionic\u2019s sleek sneakers are scientifically developed to keep you moving safely, with ample arch support and cushioning.\u00a0<\/span><\/p>\n Recognized by the American Podiatric Medical Association, Vionic is a footwear company that understands just how frustrating foot pain can be. With Vionic, you\u2019ll be able to hit the ground running\u2014in shoes you\u2019re proud to sport.\u00a0<\/span><\/p>\n <\/p>\n Sources:<\/b><\/p>\nWhat is Peroneal Tendonitis?<\/strong>\u00a0\u00a0<\/span><\/h2>\n
The Anatomy of Peroneal Tendonitis\u00a0<\/strong><\/h3>\n
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![\"shop-arch-support-inserts\"](\"https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2021\/05\/Arch-Support-Inserts-CTA.jpg\")
<\/a><\/p>\nPeroneal Tendonitis Causes + Symptoms\u00a0<\/strong><\/h3>\n
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<\/p>\nPeroneal Tendonitis Treatment<\/strong><\/h2>\n
Non-Surgical Treatment Options\u00a0<\/strong><\/h3>\n
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Surgical Treatment Options<\/strong><\/h3>\n
Peroneal Tendonitis Prevention\u00a0<\/strong><\/h2>\n
#1 Practice Proper Stretching\u00a0<\/strong><\/h3>\n
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<\/p>\n#2 Find the Right Shoes for Peroneal Tendonitis\u00a0<\/strong><\/h3>\n
#3 Increase Athletic Training Gradually\u00a0<\/strong><\/h3>\n
#4 Maintain Some Activity Throughout Recovery\u00a0<\/strong><\/h3>\n
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<\/a><\/p>\nTake the First Step to Prevent Peroneal Tendonitis with Vionic\u00a0<\/strong><\/h2>\n
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