Are you struggling with peroneal tendonitis in your feet? Treating them can be tricky. They can be very painful and uncomfortable. The affected person will want to heal as soon as possible. Just to illustrate a bit, peroneal tendonitis is a health condition that comes as a result of the peroneal tendons getting inflamed. The peroneal tendons are strong and cord-like structures that connect the bones of the foot to the peroneal muscles of the calf.
When there is an increased load and overuse of the tendons causing them to rub on the bones. It is a common cause of pain at the back and on the foot as a result of damaged tendons. The pain caused is as a result of the micro-tears causing tendon damage and inflammation.
Read also: 9 Best Running Shoes for Peroneal Tendonitis (Men’s and Women’s)
How do you heal Peroneal Tendonitis Fast?
1. A standing calf stretch
This stretch gives room for more tension on the ankles and the calf when the patient is stretching while sited. Once the injury begins to heal you can introduce new exercises that strengthen the muscles and ensure the resumption of motion.
- Stand up and face a wall with one foot extending to the front and the toes pointing up.
- Start slowly but steadily to lean forward till you feel a stretch in the back of the lower leg.
- Be in that position for 30 seconds and repeat it four times every day.
The ankle supports and compression socks will provide the required support in reducing the swelling around the painful areas. This will hasten the healing process fast by allowing the foot to heal.
3. Having enough rest
The pain can be severe if you are still going on with your exercises. Rest ensures that the wound is heals and not put under unnecessary pressure. Ensure that you cut out on high impact anything. You can start doing low impact exercises if need be like rowing and bicycling. Yet, a recommendation is that you sit down even though it is frustrating.
Ice is the first step to reducing inflammation. Do not wait until the pain is too much before you apply ice. The earlier you apply the fast will the pain subsidize. When applying, wrap it on the affected area. This is the easiest and easy to do on how you heal peroneal tendonitis fast.
5. Towel stretch
Stretching the foot muscles and the calf will not only decrease the pain but help improve the healing process. The application of this stretch is when one sits on a flat surface.
- Wrap a towel around your toes and start gently pulling back until you feel a stretch at the bottom of the foot.
- Hold this stretches for 30 seconds and repeat it three times in a day.
6. Eversion and inversion
This process ensures maintaining the flexibility of the ankle. With the peroneal tendon assisting to turn the foot outward (known as eversion), this motion will help maintain its flexibility. But, as you turn the foot, immediately stop the exercise once you feel some pain. Check with your doctor for any alternatives if they are required.
- Get a stable chair and sit on it.
- Pull up the affected leg and place it over the other knee.
- Hold the bottom of the foot and tilt it towards the floor.
- When you tilt, hold it in that same position for 10 seconds and then pull the foot towards your belly.
- Repeat this exercise 10 times
7. Standing soleus stretch
This muscle is critical in the lower leg that is responsible. It is often tight in endurance athletes.
Stand a few feet away from the wall while you are facing it. The injured leg should be back with its heel flat on the floor while the other leg moves forward towards the wall. Turn as if you are knelling the injured leg slightly towards the front one. The other leg should slightly bend forward on the knee joint. As you turn the injured foot, continue doing it until you feel a stretch.
Immobilization of the foot requires that it is not moved. In the first few days of the diagnosis, the doctor may recommend depending on the situation immobilization of the foot. This is possible through the application of a bandage on the injured leg. You are then required not to carry a heavy object for the next few weeks.
9. Check on the muscles imbalances
If you are having recurring injuries then there could an underlying issue. It involves corrective measures to help sort out the muscle structure. The injuries on the foot and knee mostly arise as a result of the imbalances. A physical therapist will check for this and rectify if need be. Then, it will prevent future injuries.
Preventing Peroneal tendonitis
Prevention can be possible through various initiatives. They include wearing proper footwear, training on areas that are flat and sloppy. During training, refrain from making quick movements in succession that will make you stretch your legs. Most importantly, avoid overtraining what you are used to. If you have been injured in the past, ensure that you do not go back to full exercise soon even after healing.
Always carry first aid kits when going to exercise such as the bandage. Get to know how to tie it if you are alone and that will mean that you attend first aid classes. Once you have noticed that the peroneal tendons have been injured, immediately get to visit your therapist for an assessment. Any further delays will worsen the problem. If you are a sportsperson ensure that you do not return to train until your therapist approves it.
Learned something about how do you heal peroneal tendonitis fast? You can rest at ease, as you are in the know of several treatments to will ensure that you get back to your feet. Peroneal tendonitis is a common injury among athletes. Such treatment procedures need to be highlighted to upcoming athletes so that they can be aware of it. Above all rest is very important as part of the healing process.