Peroneal Tendonitis Exercises to Relieve Your Pain

Written by Mavis Tham, Shamaine Soh and Yuna Zhuang, Principal Hand Occupational Therapists at Phoenix Rehab.Clinically reviewed by Nigel Chua, Principal Hand Occupational Therapist & Director, AHPC A1300362Z.Last reviewed 2 October 2026.

Exercise has many proven health benefits including improving overall fitness, reducing stress, and boosting mood. However, if you’re suffering from peroneal tendonitis, it may be difficult to know which exercises are safe and effective.

In this article, we will discuss some peroneal tendonitis exercises that can help relieve your pain and improve your condition. We will also provide tips for preventing recurrence and how a physical therapist can help.

What Is Peroneal Tendonitis?

The peroneal tendon is located on the outside of the ankle, linking the peroneal muscles of the calf to the lower leg and foot. They help stabilize the ankle joint to prevent the foot from rolling inward or outward.

Peroneal tendonitis occurs when the peroneal tendons become inflamed, causing pain, swelling, and tenderness around the ankle. In Singapore, a peroneal tendon injury is often a result of athletic or sports-related activities. It can also be caused by repetitive ankle movements or injury from a sudden contraction and overuse.

What Causes Peroneal Tendonitis?

A combination of factors causes peroneal tendonitis. Trauma to the ankle is a common trigger, such as a sprain or twist to the peroneal tendons. Additionally, overuse and repeated stress from activities like running, jumping, or prolonged standing can lead to inflammation in these tendons.

Wearing ill-fitting shoes that lack proper support and cushioning can exacerbate the risk, and so does certain medical conditions like diabetes or arthritis. The following factors also heighten the risk of peroneal tendonitis:

• Ageing
• Excessive weight
• Inflammatory disorders
• Improper technique during exercise

These factors often intertwine, contributing to the development of peroneal tendonitis. Understanding this complex interplay is important for effective prevention and treatment.

Who Usually Gets Peroneal Tendonitis?

This injury is most common in people who engage in activities that involve repetitive ankle motion, such as:

• Athletes, like runners, dancers, basketball players, and tennis players
• People with high arches
• Individuals with past ankle injuries
• People over the age of 40
• Individuals with certain medical conditions

However, anyone can develop peroneal tendonitis, regardless of age, activity level, or foot structure.

Peroneal Tendonitis Symptoms

Below are some of its common symptoms:

• Pain
• Swelling
• Tenderness
• Weakness
• Popping or snapping

13 Effective Exercises for Peroneal Tendonitis

To aid in the recovery and prevention of peroneal tendonitis, incorporating specific exercises into your routine can be beneficial. Here are some key exercises to consider:

1. Calf Wall Stretches

Lean against a wall with your feet shoulder-width apart and one leg slightly forward. Keep your back straight and bend your front knee while keeping your back leg straight. Hold for 30 seconds.

2. Standing calf stretch

Stand facing a wall with your hands placed at shoulder height. Step back with one leg, keeping your back heel on the ground. Slightly bend your front knee and lean forward until you sense a pull in your calf muscles. Hold for 30 seconds.

3. Ankle Inversion and Eversion

Sit on a chair with your feet flat on the floor. Get your affected leg crossed over your knee. Gently turn your ankles inward (inversion) and outward (eversion) for 10-15 repetitions on each side.

4. Ankle Flexion

Sit on a chair and point your toes upward as high as possible, then point them downward. Repeat 10-15 times.

5. Resisted Ankle Eversion

Sit on a chair and place a resistance band around your ankles. Gently move your ankles outward against the resistance.

6. Single Leg Calf Raises

Stand on one leg and slowly raise your heel as high as possible. Hold for a few seconds and lower slowly. Repeat 10-15 times on each leg.

7. Hamstring Doorway Stretch

Stand in a doorway with one leg forward and the other leg behind. Lean forward until you feel a stretch in your hamstrings. Hold for 30 seconds and repeat on the other side.

8. Seated Shin Muscle Stretch

Sit on a chair with your legs extended. Reach forward and grab your toes, pulling them towards your face. Hold for 30 seconds.

9. Towel Stretch

Sit on the floor with your legs extended. Place a towel under your feet and gently pull it towards you, stretching your shin muscles.

10. Heel Raises

Place your feet shoulder-width apart and slowly elevate your heels. Hold for a few seconds and lower slowly.

11. Plantar Fascia Stretch

Sit on the floor with your legs extended. Place a tennis ball under your foot and roll it back and forth.

12. Toe Raises

Stand with your feet flat on the ground and slowly raise your toes as high as possible. Hold for a few seconds and lower slowly.

13. Step Up

Step up onto a small platform or step, then step back down. Repeat 10-15 times.

Tips for Effective Exercise

To safeguard your ankles from the discomfort and potential complications of peroneal tendonitis, consider these proactive steps:

1. Start slowly: Begin with a few repetitions of each exercise and gradually increase the number as you improve.
2. Warm up: Before starting your exercises, do a light warm-up, such as walking or jogging for a few minutes.
3. Listen to your body: Do only as much as what you think your body can take. If you experience sharp or unusual pain, seek medical attention promptly.
4. Complement with non-impact cardio: Incorporate low-impact cardio activities like swimming or cycling into your routine to improve overall fitness.
5. Regular medical check-ups: Monitor your progress and address any concerns with your healthcare provider through regular visits.
6. Keep records: Track your exercises, including the number of repetitions, sets, and any discomfort you experience.
7. Consult your doctor before starting exercise: If you have any underlying health conditions or concerns, it’s important to consult with your healthcare provider before beginning a new exercise regimen.

Other Treatment Options to Relieve Pain

Treating peroneal tendonitis is possible using management or conservative methods like RICE, pain medications, and physical therapy.

RICE

RICE is a common acronym used to describe a self-care approach:

• Rest: Avoid activities that worsen the condition and allow the injured area to rest.
• Ice: Apply an ice pack to the affected area to reduce inflammation and pain (15-20 minutes).
• Compression: Wrap the injured ankle with an elastic bandage for support.
• Elevation: Keep the affected foot elevated above the heart to help reduce swelling.

Over-the Counter Medications

OTC anti-inflammatory medications or pain relievers can help reduce pain and inflammation. Consult with a healthcare provider before starting any new medication.

Physical Therapy

Physiotherapy for ankle pain is another effective method to help manage or treat peroneal tendonitis. A skilled physical therapist from Phoenix Rehab in Singapore can provide a personalised and targeted exercise program tailored to your needs. This includes stretches to strengthen the peroneal tendons and improve ankle stability. They may also employ modalities used in ankle injury physiotherapy like ultrasound or electrical stimulation to reduce pain and inflammation.

Massage therapy is also particularly helpful in improving blood flow, reducing muscle tension, and promoting healing. Physiotherapists may incorporate techniques like deep tissue massage or myofascial release to address the affected area.

Conclusion

Proper rest, strengthening exercises, and stretches can help relieve pain from peroneal tendonitis when done right. A personalised physical therapy program tailored to your unique condition and needs can provide valuable guidance and support throughout your recovery.

  
 
 
 
  
 
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