Home remedies for peroneal tendonitis
The key to treating peroneal tendonitis is to:
1. Decrease tension on the peroneal tendons
2. Decrease inflammation
8-Step Home Treatment Plan for Peroneal Tendonitis
We’ve listed below some of the best home treatments for peroneal
tendonitis. Try the following for three weeks. If that doesn’t work, see
a podiatrist with expertise in sports medicine. If you are in the
Seattle area, you can make an appointment
to see us.
For
the First Two Weeks, wear an ankle brace: An
ankle brace will dramatically decrease force on the peroneal
tendons to allow them to rest and start to heal. Wear this with all
of your shoes for two weeks and then transition into shoes with a
good arch support.
If
this has been a long term problem (more than 6 months), use a
walking boot for the first two weeks and then an ankle brace for two
weeks after that. Sometimes you just have to give the tendon a
chance to rest and only a walking boot completely reduces tension on
the tendon while allowing you to still walk around. 
Ice
your Ankle 10 minutes two times per day for the first week: This
Active Foot Wrap Hot/Cold Therapy Wrap allows you to ice your ankle
while still moving around the house. 
Use an arch support in your shoes. When you finish with
the ankle brace and/or boot, this arch support will act to transfer
force off of the outside of your foot where the peroneus brevis
muscle attaches to your foot. OTC arch supports will not work as
well as a quality custom orthotic, but will help. The best that we
have found is the
PowerStep Medical Grade Orthotic , 
For Women’s dress shoes and boot, use
Orthaheel slimfit
orthotic. These are the best OTC orthotics for high heels, dress
boots and other women’s dress shoes. Great for women who
wear dress shoes.
Instead of slippers, use a sandal with an arch support to
wear around the house. This will act to transfer pressure out of the
outside of the foot. We recommend the
Orthaheel Flip-flop Sandals
and slippers for their superior arch support.
Use shoes with excellent support features. You can find a
list of Seattle area shoe stores on our Shoe List. If you don’t have
a good shoe store nearby, these
Orthofeet Shoes for Women and
Orthofeet Shoes for Men provide great support.
Strengthen the Peroneal Muscles: After the pain has
decreased (usually about 2 weeks) start a program to strengthen the
peroneal muscles. The most effective exercises for the peroneals are
to do one-leg balance exercises. Start on the floor. When you can
stand on one foot on the floor for 30 seconds, start doing it on a
Wobble Board. Peroneal tendonitis not treated correctly can lead to long-term problems. If you have peroneal tendonitis or are experiencing ankle symptoms call today for an evaluation in our convenient Seattle office.
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All pages on this website © 2005-2010
Douglas Hale, DPM & Lawrence Huppin, DPM
Foot and Ankle Center of Washington, Seattle
The material provided on this web site is for informative purposes only.
If you need specific medical advice, please contact the office for an appointment.
