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Peroneal Tendon Tear? Try These 5 Treatments First

Michigan Foot Doctors

882,353 views

Shoes that take strain off the peroneal tendons: https://podiatristtested.com/best-sho...
🦶 Outside ankle pain that won't go away? Dr. Tom Biernacki breaks down peroneal tendon tears, tendonitis, and the 5 treatments that actually fix it — stretches, exercises, massage, shoes, orthotics, and braces you can use at home right now.

Your peroneal tendons — the peroneus longus and peroneus brevis — run along the outside of your ankle and stabilize every step you take. When they're inflamed (tendonitis), torn, or even subluxing (snapping over the bone), every step hurts. In this complete 15-minute guide, Dr. Tom shows you the anatomy (so you know exactly what's hurting), the 4 types of peroneal tendon damage (tendonitis, tendinosis, subluxation, and tears), and the 5 treatments that work: ice massage, the right shoes with stiff heel counters, orthotics, ankle braces (or a walking boot for severe cases), and the stretches & exercises that prevent it from coming back. He also covers the sural nerve (often mistaken for tendon pain), why you should NEVER use heat, and the counterintuitive trick: loosen your hips and hamstrings to fix your ankle.

In this video you'll learn:
✅ 🦴 Peroneus longus vs. peroneus brevis anatomy and function
✅ 📍 How to tell which tendon is causing your pain
✅ 🧪 The 4 types of peroneal tendon injuries
✅ ⏱️ Recovery timelines and treatment expectations
✅ 🧊 Ice massage and pain relief tips
✅ 👟 The best shoes, orthotics, and ankle braces for support
✅ 🩹 Walking boot vs. hard cast—when you need each
✅ 🧠 How sural nerve pain can mimic tendon injuries
✅ 🤸 The stretches and rehab exercises that speed recovery
✅ 🛠️ Simple home treatments and daily routines to reduce pain

⏱️ TIMESTAMPS:
0:00 — Peroneal tendon anatomy
1:40 — How to identify your pain
3:30 — Types of tendon injuries
4:30 — Ice therapy & pain relief
9:00 — Shoes, orthotics & braces
11:10 — Boot vs. cast
12:00 — Rehab exercises
13:00 — Daily recovery routine

🔗 RELATED VIDEOS:
🔴 🦶 Ankle Sprain Recovery: The #1 Mistake: Ankle Sprains: The Real Reason They Take S...
🔴 🦶 Best Ankle Braces for Sprains: Venous Insufficiency: How to Heal Leg Ulce...
🔴 🩺 Achilles Tendonitis Self Treatment: Video
🔴 🦶 Plantar Fasciitis Fix: Video
🔴 🦶 Top 15 Foot Skin Problems: Top 15 Foot Skin Problems [Toenail Fungus,...

🛒 DR. TOM'S RECOMMENDED PRODUCTS:

Best Peroneal Tendonitis Orthotics:
• Best Overall Orthotic: https://geni.us/PowerStepOrthotics
• Best Heavy Duty Orthotic: https://geni.us/HeavyDutyOrthotics
• Best Women's Orthotic: https://geni.us/BestWomensOrthotic
• Best Affordable 3/4 Orthotic: https://geni.us/ShortLengthOrthotics
• Best sub $25 Soft Orthotic: https://geni.us/BudgetSoftOrthotic
• Best sub $25 Budget Orthotic: https://geni.us/BudgetOrthotic

🦶 Best Orthotics (Full Guide): https://www.michiganfootdoctors.com/p...
👟 Best Shoes for Foot Pain: https://www.michiganfootdoctors.com/p...
🛒 All Recommended Products: https://www.michiganfootdoctors.com/r...

📍 Visit us at Balance Foot & Ankle in Michigan or book your consultation today: https://www.michiganfootdoctors.com/
📞 Call us at: (810) 206-1402
📆 BOOK FASTER AND EASIER BY CLICKING HERE: https://www.michiganfootdoctors.com/n...
💥 CHECK OUT OUR YT CHANNELS!! @drtombiernacki
@balancefootankle

⚠️ DISCLAIMERS:
Dr. Tom Biernacki, DPM — dual board-certified podiatric surgeon, licensed in Michigan. This video is for educational purposes only and does NOT constitute medical advice. Always consult a licensed healthcare provider before starting any new treatment, especially if you suspect a tendon tear or have chronic pain.

📢 LANGUAGE NOTE: Ten film jest w języku polskim. (This video is in Polish — English subtitles available via YouTube captions.)

This video and description contain affiliate links, which means that if you click on one of the product links, I'll receive a small commission at no extra cost to you. Every product is personally evaluated by Dr. Tom.

#peronealtendonitis #anklepain #peronealtendon #peroneuslongus #peroneusbrevis #tendonitis #anklerehab #footpain #outsideanklepain #ankleexercises #tendonpain #anklesprain #physicaltherapy #peronealtendonitis exercises #ankleinstability #lateralanklepain #orthotics #podiatrist #drtombiernacki #michiganfootdoctors #anklebracing

20 Comments

@DrTomBiernacki Creator 5 years ago Pinned

QUESTION: What treatment works best for you? The massage or the peroneal tendon stretches!
🦶We love our subscribers!🦶
Also let us know what topics you want to hear about!
For the shoes and orthotics recommended in the video: https://wp.me/p9imRX-54n

@csh7852 5 years ago

Thank you for whispering, I'm watching this at night

@OneShotww 2 years ago

I was able to self diagnose my issue as Peroneal Tendonitis with your videos. I'm not in a lot of pain, just once in awhile. I turned my foot to the side when I was hiking, put foot down at a step and it rolled a bit. When I got home from this trip, I found your videos and figured out what my issue was. Don't laugh......... but I have a heavy marble rolling pin that does an excellent massage job on the tendon so that's what I use. It really helps when I remember to do it.

@be.t.gooood 4 years ago

Learned more from this video than 3 visits to my doctor!

@eytonshalomsandiego 3 years ago

Really appreciate a you tube medical lecture who speaks rather than shouts like a used care salesman. Excellent presentation....great info for those of us doing Dry Needling and sports medicine acupuncture

@hectorortiz2220 4 years ago (edited)

I very much appreciate you helping me understand what's going on with my body. I love that you draw all over your legs and feet so I can understand better. Best teacher I have ever had.

@AngelRose-z4g 2 years ago

I love the excitement 😀 a guy who loves his job you can tell!

@Manos-de-Piedra 4 years ago

Best video by far for injuries like this

@mariaa.7624 2 years ago

I appreciate a lot the fact of getting into the peroneal longus vs. brevis difference. No website I've checked mentions those details and I find it so important so we can understand the pain and what's actually hurting in there. My pain in the peroneal area has been there since before 2018 and it comes and goes depending on if I warm up before exercising or not, so probably it has to do something with a past injury, tendinosis and scar tissue. I hope the stretches and the frozen water bottle thing help me, the pain started yesterday after a power walking session and now walking is uncomfortable. It usually resolves within a few days but I can't wait that much this time.

@sisangel77 2 years ago

Thank you so much for this very informative video. I was in a major car wreck Dec. 31st of 1998. I have 2 metal plates attaching the left side pelvic bone to my sacrum. The dr told me it would be 9 months to a year, if ever, that i would walk again. I was in every kind of therapy you can imagine for 6 months and I took my first steps after 4 months. So that was all 25 years ago and I have been good all these years. Until now that is. I started having sciatic pain going down my right leg and after having x-rays my dr sent me to pt. Which has been great except for the fact that all of a sudden my left foot is swollen and painful. After watching several videos on kt taping, I came to realize, it's not my ankle, it's below the ankle and underneath my foot. The pain responds very well to ice and stretching, along with kt taping. You nailed it with your video. I now know exactly what's going on in there and exactly how to fix it. Once again, thank you so much. God bless. ❤ 13:57

@firebird2 3 years ago

Thank you for showing the structure of the foot and discussing mechanics! The foot is amazing, beautiful and complicated. It is good for people to understand and appreciate their feel. Bravo, well done!

@coachingreflexivo 4 years ago

I've always had very flexible joints and tendons. One upside to this is that I cannot recall a time I've twisted my ankle and ended up on the ground, I'm always able to straighten myself back up. The downside to this is that I've put my whole body weight on my twisted ankle several times and I guess that is what brought me to this video...

@lesteve3 2 years ago

I'm not a professional, just a hiker and trail runner that has delt with minor foot problems for most of my adult life. Overall i thought this was good information, except i cringe when i hear people talk about orthodontics and braces and don't discuss that they are temporary tools. In my opinion stretching and strengthing sould be used to return the foot, legs, and hips to functional foundation.

@sandragoldberg9916 2 years ago

I didn’t injure. Suddenly got up from sitting and severe shooting pain. Could not walk had to crawl to bedroom. Happened. Friday evening. Took advil went to sleep and next day no pain. Pain comes and goes. Sharp quick pain. Pain walking backwards When first happened. Pain when touching ankle and pain up to low calf. Podiatrist was unable to know what happened. Just said to excercise. Your discussion was so informative

@shellym.4335 2 years ago

I have been a dental hygienist for 40 years and working the rheostat pedal all those years has caused debilitating pain on the outside bottom of my foot. You have given me better understanding that it is probably not plantar fasciitis.

@Dawn98208 1 year ago

I've been experiencing 5th toe pain for over six months. I've had xrays and I even went to a foot doc and all I got was a cortisone injection in my toe that really didn't work. Thanks to your video, I've determined that it's my peroneus longeous tendon. A bit of massage and my toe feels SO much better already. I'll be getting the other items you recommended. Thank you!

@susanfrancesmorris8614 1 year ago

This is the most thorough video on PT. I've learned so much about the tendons. I am using all the stretching techniques, my favorite is the roller. I can't live without it 😂 Thank you for sharing this. Greatly appreciated!

@ruthhardy7635 1 year ago

Turned my ankle stepping on a curb crooked. Misdiagnosed for years, later told sural nerve was damaged, now found out I have stuck cuboid bone as well as peroneal tendonitis/tendinosis. A ballet PT helped with the stuck cuboid bone. Now I'm working on the rest of it. The damaged sural nerve makes wearing a firm heel counter agonizing. Thanks for very informative presentation!

@davidthompsonGMR 5 years ago

This video was amazing!!
I don’t even have these problems and I was totally engaged through the whole video!
Well done!!

@jamesandlizzie2 5 years ago

I fractured my heel bone in March 2021(mountain biking) been a testing year for me thus far, limp is gone pretty much- walking, hikes, and functioning normal now somewhat- however I do noticed some pain and soreness if I go walk/hike longer than usual- this video explains a lot because that is the part where I get pain and soreness after a while. Thank you for this very informative video-