Rehabilitation of Peroneal Tendinopathy

  1) Strengthening As soon as it is comfortable to do so, you should start strengthening the Peroneal muscles. Strengthening helps the collagen fibres within the tendon to realign and also helps develop the strength needed for running. Start with isometric exercises which are static contractions. An easy way of doing this is to sit on the ground with the legs out straight on the insides of a chair. Position the front two chair legs on the outsides of the feet. Push outwards with the feet, into the chair legs so there is no movement, but the muscles are contracting. Hold for 5 sec...
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What is a Peroneal Tendinopathy?

  You have currently been training for a full marathon. In preparation for you marathon in a few months time you have been increasing your training regime more rapidly. After your most recent 10km training session at a higher intensity you have started to experience a dull pain around the back and outside of your ankle. Upon presenting to your local physio and after reviewing your symptoms it appears that you have a Peroneal Tendinopathy.   So what exactly is a Peroneal Tendinopathy?     Typically it has been found that individuals which undertake repetit...
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Here are 5 home remedies for you to reduce pain and discomfort on your ankle

Icing        your ankle may respond better to an alternating hot-and-cold therapy. Use two gel packs. One should apply heat for 20 minutes. Follow it with a cold pack for 20 minutes. Alternatively, you can  prepare ice packs. Apply the ice pack on your swelling ankle to reduce the amount of swelling will reduce your discomfort. Ensure that the ice rests directly on the swollen area. If the cold is too intense, place a small rag between the skin and the ice pack. Herbal Remedies Home remedies such as coconut and garlic oil help reduce pain and swelling when they soak directly into the...
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Are Ankle Braces Useful?

There is a lot of misinformation being circulated about ankle braces and their effect on the body and athletic performance. Why Use a Brace or Support? A support brace helps you by: Relieving your pain Resting the injured tissues by taking some of the stressful loads Protecting the injured structures from further injury Allowing for initial tissue healing Preventing future injury by support or joint stabilisation.   A hinged style ankle brace that allows full up and down ankle range of motion will not weaken the joint because the brace is allowing unrestricted...
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Strengthening the ankle joint!!

The ankle is a complex hinge joint that is primarily defined by the shin bone (tibia) and its meeting with the talus bone on top of the foot. There are several other bones that surround this meeting, as well as all the muscles, ligaments and tendons that make these bones moveable in several directions. Let’s focus on how to prevent ankle pain and injury by improving the joint’s overall function. Running and sports that involve agility are usually the cause of most ankle injuries, and these usually stem from the joint and tissues that surround it not being strong, mobile or stable enough to c...
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