{"id":5225,"date":"2019-03-20T05:26:12","date_gmt":"2019-03-20T05:26:12","guid":{"rendered":"https:\/\/simplyhealth.today\/?p=5225"},"modified":"2021-03-29T20:23:50","modified_gmt":"2021-03-29T20:23:50","slug":"12-tips-for-preventing-peroneal-tendonitis","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/12-tips-for-preventing-peroneal-tendonitis\/","title":{"rendered":"12 Tips for Preventing Peroneal Tendonitis"},"content":{"rendered":"\n
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Peroneal tendonitis occurs when the back and outside of the foot have pain because of an injury or there is damage to the tendons. When peroneal tendonitis is caused by damage to the tendons, it is difficult to walk and painful. For an injury, it occurred because of extreme physical activity, such as playing volleyball or running. <\/p>\n\n\n\n

During the physical activity, the person decided to proceed on with the activity, even though, the injury caused him or her pain. There may be popping and snapping of the ankle when putting weight on the foot. The person won\u2019t be able to walk too long without having pain. <\/p>\n\n\n\n

Peroneal tendonitis occurs slowly and gets worse the more times the person walks on the foot. The common cause of peroneal tendonitis is overuse. There are eight tips to follow to prevent peroneal tendonitis whether a person is physically or not physically active. <\/p>\n\n\n\n

1. \ufeffWearing proper shoes <\/strong><\/h3>\n\n\n\n

can prevent peroneal tendonitis. With proper footwear, the feet and ankles <\/a>are properly supported when doing any physical activity. The shoes have the right amount of cushion so that when the feet land on the floor, no injury to the foot or ankle can occur. It\u2019s important to change shoes every so often because the heel of shoes can wear out. It may be a good idea to not wear the same footwear every day either. <\/p>\n\n\n\n

When working out, it\u2019s good to have at least two pairs of changing shoes. Most of the time physically active people tend to wear old shoes because once they wear out, they can be uncomfortable, but at the same time, the feet and ankle can become damaged. Once footwear wears out, the feet are closer to the ground. There is no support for the feet because the cushion is worn out.<\/p>\n\n\n\n\n\n\n\n

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2. Don\u2019t train on a slope or uneven surfaces<\/strong> <\/h3>\n\n\n\n

is another way to prevent peroneal tendonitis<\/a>. Runners are known for finding terrain that is difficult to run on, such as on sand. Sand is uneven and can make the feet and ankles turn out. Since runners are on the sand, they may decide to run without shoes on. Without shoes on, the feet and ankles are not protected. Runners can step on anything while running. <\/p>\n\n\n\n

Sloped surfaces make it not only difficult to run but walk as well. People feel if they go on difficult terrain, it will make the workout even harder. That might be the case, but a lot of the times, the harder a person works out, the more damage they could be causing. The more times a person uses these difficult terrains, he or she is causing microtears in the peroneal tendons. Over time, the pain and swelling start to settle in.<\/p>\n\n\n\n\n\n\n\n

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3. Pivot movements should be avoided<\/strong> <\/h3>\n\n\n\n

in order to prevent peroneal tendonitis. When pivoting, the heel of one foot is doing all the work and the standing foot is stationary. Repeated pivoting can cause damage to the ankles. Athletes use pivoting movements in practice. Even though, they may have the correct shoes on, pivoting over and over again can cause microtears in the joints. Even some exercise<\/a> workouts call for pivoting movements. An exerciser may have to pivot for an entire minute. <\/p>\n\n\n\n

During that minute, the ankle and feet are turning out too often. After pivoting, there may be some tenderness in the back of the ankle area. The tenderness may not be present until pivoting motions are made. Dancers are known for using a lot of pivoting motions. That\u2019s why a lot of dancers retire early because they have done so much damage to their ankles and feet. Peroneal tendonitis can easily develop because they are repeating the same pivoting action over and over.<\/p>\n\n\n\n\n\n\n\n

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4. Stop overtraining can prevent peroneal tendonitis<\/strong> <\/h3>\n\n\n\n

That is one of the main reasons peroneal tendonitis occurs is because of overtraining. When athletes and exercisers, they go all out. Even though they are getting the results that they want, they could be causing damage, especially in their feet and ankles. Their body may be in pain and telling them to stop, but they keep ongoing.  <\/p>\n\n\n\n

A person can get a good workout <\/a>with low impact training, such as walking. As long as they have the right footwear on and walking on a flat surface, they are fine. Athletes are taught to over-train because the longer they train, the better they will be when the actual game comes around. Athletes and exercisers are not taught the proper way to land on their feet when training. It\u2019s all about moving. The more they keep on moving, the stronger they\u2019ll become.<\/p>\n\n\n\n\n\n\n\n

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5. Allowing an injury or sprain to heal<\/strong> <\/h3>\n\n\n\n

can prevent peroneal tendonitis. Many of the times when a person feels that they are able to move comfortably on their feet, they will go back to training hard again. The tendon is not healed properly and it can tear again if it\u2019s not given time to heal. The doctor is the only person that can give the okay when it\u2019s time to work out again. <\/p>\n\n\n\n

Coaches that feel that their athletes are prepared to train hard again may cause their athlete to tear their peroneal tendon. By working out on a sprain <\/a>or injury that is trying to heal can cause swelling and pain. There are activities a person can do while seated that are just as good as standing up. In fact, the doctor may recommend that the ankle be propped up on a pillow when sitting down and iced.<\/p>\n\n\n\n\n\n\n\n

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6. Stretching after training and exercising<\/strong> <\/h3>\n\n\n\n

can prevent a person from getting peroneal tendonitis. Calf stretches are one of the best exercises to do after performing any exercise. Tight muscles can affect the tendons. Stand to a wall and place one foot to the wall bent while the other foot is behind bent. The heel should be on the floor. The stretch should be felt. Calf stretches can be done at least twice a day for 30 seconds on each side. <\/p>\n\n\n\n

Runners can perform these stretches outside, such as against a tree, if they need a quick stretch. Another stretching <\/a>exercise a person can do is by sitting on the floor with a strengthening exercise band. Place the band around the ball of the foot while the other leg is bent. Hold the stretch for 30 seconds and repeat on the other side. It only takes a few minutes to save your peroneal tendons<\/p>\n\n\n\n\n\n\n\n

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7. Gradually increasing walking and running speed<\/strong> <\/h3>\n\n\n\n

can prevent peroneal tendonitis from setting in. When walking and running, most people want fast results, especially when they\u2019re trying to lose weight. They walk or run fast for a long period of time and their feet and ankles <\/a>start to give them problems just in that one day. By gradually increasing speed and length of time can prevent peroneal tendonitis because the ankles are strong enough to handle the long-distance and speed. <\/p>\n\n\n\n

It might be a good idea to use home work out videos on YouTube for beginners to start off with. When it\u2019s time to go outside and train, the feet and ankles are ready to handle the terrain. For instance, beginners can walk outside for 10 minutes and complete a walking routine inside of the house for 20 minutes. Most work out videos have a warm-up and cool-down included. <\/p>\n\n\n\n\n\n\n\n

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8. Doing more low-impact workouts instead of high-impact exercises <\/strong> <\/h3>\n\n\n\n

can prevent peroneal tendonitis. One of the best low-impact workouts is walking. As stated before, gradually increasing speed and distance takes time, but low-impact workouts are just as effective as high-impact. High-impact exercises involve jumping and jumping is one of the reasons why the tendons can gradually tear. With high-impact, the exercises have to repeat for a certain length of time. If jumping jacks are one of the exercises, the person may have to complete jumping jacks for 30 seconds, rest, and do them all over again. <\/p>\n\n\n\n

Some trainers out there will tell exercisers to complete high-impact workouts every day. That isn\u2019t good on the peroneal tendons<\/a>. YouTubers have videos that involve doing low-impact exercises, but they still consider it high-impact. It can prevent any foot and ankle injuries if done properly. The right footwear is still required even if the exercises are low-impact. Footwork is still completed even if there isn\u2019t any jumping involved.<\/p>\n\n\n\n\n\n\n\r\n

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