Exercises for peroneal tendonitis

The peroneal tendons run along the outer ankle and help steady the foot during walking and uneven ground. Repeated loading, a change in training, or an ankle injury can irritate them. Pain behind or below the outer ankle may worsen with pushing off, turning the foot, or prolonged activity.

Begin with ankle circles and gentle calf stretching within a comfortable range. Progress to resisted outward ankle movements using light resistance, then seated or standing heel raises while holding support. Later, add balance on one leg and controlled changes of direction when walking is comfortable. Reduce hills, jumping, and uneven surfaces temporarily if they trigger pain. Increase one demand at a time, and allow symptoms to settle between sessions. A physiotherapist can assess foot mechanics and tailor [Strength Training Rehabilitation](/treatments/physiotherapy-and-rehabilitation/strength-training-rehabilitation/) or [Physiotherapy](/treatments/physiotherapy-and-rehabilitation/physiotherapy/). Persistent symptoms may prompt discussion of options such as [Shockwave Therapy](/treatments/physiotherapy-and-rehabilitation/shockwave-therapy/) or [PRP Injection](/treatments/non-surgical-orthopedics/prp-injection/).

Get assessed if pain follows a significant ankle twist, walking remains difficult, or the ankle repeatedly rolls. Prompt care is needed for a sudden snap, marked swelling, bruising, inability to push off, numbness, or a foot that becomes cold or pale.

Ask whether the tendon is irritated or torn, which resistance level is suitable, how to modify sport, and what improvement should occur before you return to running.