Pero

neal

Tend

onitis

Kinesiology TapePeroneal Tape Application + Foot Application

( ** clean skin first! should last 3+ days)

Self Muscle Massage - 2 minutes each groupOrder: foam roller above/below injury -> foam roller over injury -> cross friction (**see blog post**)

Links:

Strengthening

Mobilizations10 reps of each around the injury

Links:

Stretching- 20 second holds/3 of eachLinks:

Basic description: pain/tenderness along the outside of calf/outside of ankle.

What else could it be: Peripheral nerve entrapment

Need to see a doctor when: numbness tingling in calf/shin/foot, inability to stand, visible swelling or bruising along outside of ankle.

Treatment Links(use treatment program on left! )

Treatment Protocol

When?

Hurts to walk.Yes No Yes Yes Level

One

Pain free walking, but still painful at effort. If it hurts, back off to lvl 1.

Yes Yes Yes Yes LevelTwo

Pain free walk + at effort. Goal is restore strength + muscle balance.

Yes Yes LevelThree

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calf bottom of foot back of hip

shin/lower leg hamstrings

gastroc peroneal back of hip

soleus hamstrings front of hip

ankle joint calf + post tib bottom of foot

big toe peroneals

Level 1 4 way ankle theraband + toe intrinsics

reps: 1x10, 2x10, 3x10,2x20, 2x30; increase band resistance + start over

Level 2 cone walk (forward + sideways) start with 10 cones + 2 second hold. Increase to 5 + 10 sec hold. Then perform on disc - goal 10x15 sec hold.

Level 3 steam boatssingle leg eccentric/calf raise

steamboats: reps same as ankle theraband; single leg: reps same as cone walk. Progress to doing on disc.

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