What is Peroneal Tendonitis?
Peroneal Tendonitis is a common injury where the peroneal tendons surrounding your ankle become inflamed. The main symptom of this condition is pain along the outside of your ankle, which can occur either gradually or suddenly, depending on how you injured yourself. You might also experience swelling and tenderness in that area.
Causes of Peroneal Tendonitis
There are several risk factors that can increase your likelihood of developing peroneal tendonitis, including the following:
-Tight calf muscles
-Having trouble with your balance.
-Being overweight or obese.
-Running on banked surfaces incorrectly (using the inside edge of your foot instead of right on top).
-Poor stretching or warm-up techniques.
-Wearing running shoes that don’t fit properly or lack shock absorption (not enough cushioning).
-Changing up your workout routine, especially if you’re doing new types of workouts with new types of equipment.
How can I treat peroneal tendonitis?
If you have symptoms of peroneal tendonitis, you should see a doctor right away so they can rule out any other possible causes for your pain. Once it’s been confirmed you have this condition, the doctor will advise you on how to treat it and may recommend one or more of these approaches:
-Rest the affected area.
-Ice therapy to reduce swelling and pain.
-Physical therapy exercises to stretch and strengthen muscles.
-Surgery if other treatments don’t work.
Symptoms of Peroneal Tendonitis
Peroneal tendonitis usually causes pain on the outer side of your ankle — and may also cause swelling and tenderness in the area, according to MedlinePlus. The severity of your symptoms will depend on how long you’ve had this condition and how bad it is, but they typically get better more quickly if you treat them right away. If the problem goes untreated for too long, you might not be able to return to sports or other activities as easily.
Features to look out for in best running shoes for Peroneal Tendonitis
1. Stability: You need a shoe that will help keep your foot from rolling to the outside, so look for one with good medial support and a sturdy heel counter
2. Cushioning: shoes with cushioning under the forefoot and in the midsole will help absorb some of the shock when running on hard surfaces. If you mostly do trail running or hiking, then you can get away with less cushioning since trails tend to be softer than roads
3. Lightweight: try to choose a shoe that is light but still offers enough stability and protection on its own
4. Breathability: any extra layers on top of the mesh upper (eg added overlays) can make your foot hotter and sweat more, which can make your symptoms worse
These are some guidelines, but you may want to consider that the actual best running shoes for peroneal tendonitis will vary with each person’s own considerations. Try out different types of running shoes in stores or at home (on a treadmill) before making a purchase decision.
What are the Best Running Shoes for Peroneal Tendonitis?
From our research, the best running shoes for Peroneal Tendonitis are as follows
– Inov-8 Road-X 233
The Inov-8 Road X 233 is the latest version of the old 232 model. This new model has a slightly different outsole, now with an 8mm drop instead of 9mm, but has kept all its cushioning and protection features. Although it’s marketed as a “road” shoe, you can use it for mild trail running too. It has great breathability through its seamless mesh upper with thin synthetic overlays. With its 8mm heel to toe offset, this zero drop shoe is ideal for those looking to transition from traditional running shoes to barefoot/minimalist models. It also comes in two colors (red or orange).
– Lateral Stability: you do want stability in your shoes when suffering from peroneal tendonitis, but this shoe still offers good enough proprioception to help keep your foot well balanced
– High cushioning without too much weight: the level of cushioning is perfect for running on hard surfaces like asphalt or trails
– Lightweight & breathable mesh upper with synthetic overlays (~200g): the upper keeps the feet cool and sweat free; however if you do more trail running or hiking (or any type of very aggressive activities) then you may want to consider another option
– 8mm drop (heel to toe offset); this zero drop shoe is pretty much unnoticeable in terms of imbalance while running in it which
Pros & Cons
+ very lightweight at 10 for men 6 for women oz (280 g)
+ great stability and protection for its weight
+ good cushioning to protect the feet from hard surfaces without adding extra weight
– not so breathable in hot weather since it has no vent holes or mesh panels on top of the upper; you might want to consider getting another model if you live in a warmer area
Conclusion: The Inov-8 Road X 233 is a great choice for runners with PTT who need some extra stability and protection, but still want their shoes to be lightweight and comfortable. You will feel well protected by the high levels of cushioning while your foot stays cool and sweat free due to the fantastic breathability provided by this shoe’s mesh upper.
Inov-8 Road-X 255
Product Description
The Inov-8 Road X 255 is the newest model of the Road-X series by Inov-8. The upper has been completely redesigned, now featuring a seamless mesh with no synthetic overlays on top which means maximum breathability, and less potential irritation for those suffering from PTT. With its 10mm heel to toe offset and plush cushioning, this shoe can be used as an everyday trainer for mild trail running or very casual activities like walking around town
+ Lateral Stability: still offers great stability and protection despite having only a 10mm heel to toe drop (higher than many traditional shoes at ~12mm)
+ High cushioning without too much weight: same as the above model; you get lots of cushioning with very lightweight materials (weighs 10 for men 6 for women oz (280 g))
+ Good breathability & comfort: the upper is almost completely made out of mesh, so your feet stay cool and sweat free; however if you do more trail running or hiking then you may want to consider another option
+ Lightweight & breathable mesh upper with no synthetic overlays (~200g): same as above comments on the Road X 233’s upper performance
– 8mm drop (heel to toe offset); again, this shoe has a nearly unnoticeable difference between heels and toes which can help reduce imbalances during activity
Pros & Cons
+ best stability/protection/cushioning for your money
+ very lightweight at 10 for men 6 for women oz (280 g)
+ great breathability through the mesh upper with no synthetic overlays; you will stay cool and sweat free during runs or casual activities
– not so breathable in hot weather since it has no vent holes or mesh panels on top of the upper; same as above comments on the Road X 233’s performance
New Balance 860 v7
The New Balance 860 v7 is equipped with a wide forefoot fit and a softer midsole. It provides the ultimate in stability, cushioning and comfort for mild to moderate overpronators who need a daily trainer or rehabilitation shoe.
Product Features
+ Lateral Stability: this shoe offers great lateral support due to its N-Lock technology
– Low to zero drop (heel to toe offset): as suggested by the name, this shoe has a zero drop, which is great for those who suffer from PTT because it will help diminish imbalances and muscle fatigue
– High cushioning without too much weight: you get plenty of shock absorption and protection with very lightweight materials (~ 225g for men and ~160g for women)
+ Good stability and protection: this shoe is in our list mostly because of the great stability and cushioning that it provides despite having a zero drop; you get both high shock absorption and arch support without making your feet feel unbalanced
+ Lightweight & breathable mesh upper with no synthetic overlays (~225g): same as the above comments on the Road X 233’s upper performance
– Low availability & price: this shoe is hard to find in retail stores, and it is more expensive than most of the other options presented here; if you can afford it then go for it!
Pros & Cons
+ excellent stability and cushioning for a zero drop shoe
+ very lightweight at ~225g
+ low to zero drop provides plenty of arch support and shock absorption without making your feet feel unbalanced
– hard to find in retail stores; it is more expensive than most of the other options presented here, so consider other brands if you want the same level of stability and cushioning but don’t want to pay so much for them
Saucony Guide 10
The Saucony Guide 10 is an entry-level stability shoe that is mild in its support and cushioning, making it a great option for mild to moderate overpronators or runners who are still relatively new to the sport.
Product Features
+ Lateral Stability: this shoe offers moderate stability due to its rear foot post technology
+ Lightweight & breathable mesh upper with no synthetic overlays (~180g): same as the above comments on the Road X 233’s upper performance
+ Solid ground contact & protection: this shoe will provide you with great motion control and stability thanks to the IBR+ technology in its midsole
– Low cushioning for a stability shoe: if you are looking for a shoe that will provide you with major cushioning then this is not the best option
– Low to zero drop (heel to toe offset): as suggested by the name, this shoe has a zero drop, which is great for those who suffer from PTT because it will help diminish imbalances and muscle fatigue
Pros & Cons
+ excellent motion control and protection for mild overpronators
+ very lightweight at ~180g (men) and ~155g (women)
+ low to zero drop provides plenty of arch support without making your feet feel unbalanced
– low cushioning that won’t be enough for those who suffer from severer PTT
Hoka One One Bondi 5
The Hoka One One Bondi 5 is the latest edition of this well-known shoe series by Hoka, and it is equipped with a very soft midsole. It provides the ultimate in stability without compromising too much on cushioning, making it an excellent option for mild to moderate overpronators who are looking for both comfort and protection.
product features
+ outstanding cushioning: this shoe will provide you with major impact protection and shock absorption thanks to its plush and rebound outsole
+ Good Stability: the Bondi 5 is equipped with a post in its medial midsole that provides great stability without compromising much on weight or durability
– Heel height: this shoe has a slightly higher heel (24mm) as compared with the rest of the shoes here, which is great if you have low arches but not so much if you don’t
Pros & Cons
+ incredible softness and impact protection
+ excellent great stability without compromising too much on cushioning
+ very lightweight at ~275g (men) and 240g (women) (one of the lightest options here!)
– lack of availability & price: this shoe is hard to find in retail stores, and it is more expensive than most of the other options presented here, so consider other brands if you can
Saucony Virrata 2
The Saucony Virrata 2 is a great lightweight stability shoe that offers exceptional cushioning thanks to its EVERUN topsole. It’s a great option for runners who are looking for excellent cushioning and responsiveness without compromising too much on the level of protection offered by the shoe. If you have mild overpronation then this shoe will be a great option for you.
product features
+ comfortable, bouncy & responsive outsole: this shoe has a high-quality EVERUN topsole that will provide runners with plush cushioning and enhanced energy return
+ good stability : the Virrata 2 offers great stability without compromising too much on weight or durability thanks to its Trusstic system and a post in its medial midsole
– less protection: even though the Virrata 2 is an excellent stability shoe, it offers less protection as compared with most of the other options presented here
Pros & Cons
+ good cushioning for mild overpronators
+ high-quality upper that provides you with optimal lockdown and support
+ one of the lightest options at ~235g (men) and 200g (women)
– less protection as compared with other stability shoes
Brooks Levitate 2
The Brooks Levitate 2 is a great option for runners who are looking for an excellent combination of stability and cushioning. This shoe is equipped with the DNA Loft midsole that ensures plush underfoot cushioning and responsiveness, and it has a carbon rubber outsole that provides additional responsiveness and durability. It’s a great lightweight stability shoe that can be worn by runners who overpronate slightly to moderately.
product features
+ High-quality midsole: this shoe has a plush and rebound outsole that provides excellent cushioning
+ Good stability: the Levitate 2 is equipped with an ample medial post which offers great stability without compromising too much on weight or durability
– Heel height: this shoe has a high heel (23mm), which may be uncomfortable for some runners
Pros & Cons
+ great plushness and responsiveness
+ good stability without compromising too much on weight or durability
+ one of the lightest options at ~235g (men) and 200g (women)
– higher heel compared with other stability shoes
Brooks Ghost 12
The Brooks Ghost 12 is a great option for runners who are looking for an excellent combination of stability and cushioning. This shoe is equipped with the DNA Loft midsole that ensures plush underfoot cushioning and responsiveness, and it has a carbon rubber outsole that provides additional responsiveness and durability. It’s a great lightweight stability shoe that can be worn by runners who overpronate slightly to moderately.
product features
+ High-quality midsole: this shoe has a plush and rebound outsole that provides excellent cushioning
+ Good stability: the Ghost 12 is equipped with an ample medial post which offers great stability without compromising too much on weight or durability
– Heel height: this shoe has a high heel (25mm), which may be uncomfortable for some runners
Pros & Cons
+ great plushness and responsiveness
+ good stability without compromising too much on weight or durability
+ one of the lightest options at ~235g
Nike Zoom Structure 20
The Nike Zoom Structure 20 is a great option for runners who are looking for an excellent combination of stability and cushioning. This shoe offers a high-quality midsole that provides plush cushioning and responsiveness, and it has a lightweight Phylon carrier casing with an integrated bootie which ensures enhanced fit and lockdown. It’s a good option for mild overpronators.
product features
+ high-quality midsole: the Nike Structure 20 is equipped with a plush and responsive outsole that provides excellent cushioning
+ lightweight Phylon carrier casing: this shoe has a lightweight Phylon carrier which ensures enhanced fit and lockdown and weighs 235g (men) and 214g (women)
– lack of medial posting (only a small TPU post is integrated into the medial arch area), which may not provide sufficient stability for some runners
Pros & Cons
+ high-quality plush midsole and lightweight fit
+ good option for mild overpronators
+ one of the lightest options at ~235g (men)
– lack of medial posting which may not provide good stability for some runners
Nike Air Zoom Pegasus 34
The Nike Zoom Pegasus 34 is a great option for runners who are looking for an excellent combination of cushioning and responsiveness. This shoe offers a high-quality midsole that provides plush cushioning and responsiveness, and it has a lightweight Phylon carrier casing with an integrated bootie which ensures enhanced fit and lockdown. It’s a good option for mild overpronators.
product features
+ high-quality midsole: this shoe has a responsive and highly cushioned outsole
+ lightweight Phylon carrier casing: this shoe has a lightweight Phylon carrier which ensures enhanced fit and lockdown
+ good option for mild overpronators
– lack of medial posting : this shoe is equipped with a smaller medial post compared to the Pegasus 33 which may not provide sufficient stability for some runners
Pros & Cons
+ great plushness and responsiveness
+ good option for mild overpronators
+ one of the lightest options at ~235g (men)
– lack of medial posting which may not provide sufficient stability for some runners
Adidas Ultra Boost ST Running Shoes
The Adidas Ultra Boost ST is a great option for runners who are looking for an excellent combination of cushioning and responsiveness. This shoe offers a high-quality midsole that provides plush cushioning and responsiveness, and it has a lightweight Torsion System which ensures enhanced fit. It’s a great all-round running shoe that can be used by runners who overpronate slightly or moderately.
product features
+ high-quality midsole: the Adidas Boost has a responsive and highly cushioned outsole
+ lightweight Torsion System which ensures enhanced fit
+ good option for mild overpronators
– lack of medial posting (only a small TPU post is integrated into the medial arch area), which may not provide sufficient stability for some runners
Pros & Cons
+ great plushness and responsiveness
– lack of medial posting (only a small TPU post is integrated into the medial arch area)
New Balance Fresh Foam 1080v6
The New Balance Fresh Foam 1080 v6 is a great option for runners who are looking for an excellent combination of cushioning and responsiveness. This shoe offers a high-quality midsole that provides plush cushioning and responsiveness, and it has a lightweight Embrace footframe which ensures enhanced fit and lockdown. It’s a good option for mild overpronators.
+ high-quality midsole: the 1080v6 has a plush and responsive outsole that provides excellent cushioning
+ lightweight Embrace footframe which ensures enhanced fit and lockdown
+ good option for mild overpronators
– lack of medial posting (only a small TPU post is integrated into the medial arch area), which may not provide sufficient stability for some runners
Pros & Cons
+ great plushness and responsiveness
– lack of medial posting (only a small TPU post is integrated into the medial arch area)
Frequently Asked Questions
Can flat shoes cause peroneal tendonitis?
No, but if they do not provide adequate stability and motion control then it is very likely that you will develop peroneal tendonitis when wearing them. If you suffer from flat feet or overpronation then look for stability shoes with medial posting (such as the Mizuno Wave Inspire 12)
Can I run with mild peroneal tendonitis?
If you have peroneal tendonitis then it is not advisable to run until the pain has completely gone. When exercising, it’s normal for your muscles and ligaments to feel tight or sore, but if these painful sensations are excessive or both of your peroneals are very sore on either side of your ankle then you should stop running immediately
What aggravates peroneal tendonitis?
Peroneal tendonitis is a sports injury which may be caused or made worse by a number of things. These include: excessive running, poor shock absorption during impact on your feet (with the ground), not warming up properly before exercising, suddenly increasing the intensity or distance you run, and tight calf muscles.
What exercises can I do with peroneal tendonitis?
Once the pain has gone, you can start to do some gentle stretches which will help stretch and strengthen your peroneal tendons. This includes:
Calf Stretch with Towel – Sit on the floor with one leg straight out in front of you. Loop a towel or belt around the ball of that foot and gently pull so that your toes are facing towards you. You should feel a gentle stretch in the back of your calf. Hold for 30 seconds and repeat 3 times before switching legs
Calf Stretch – Stand facing a wall with one leg stretched out behind you (heel on the floor). Place your hands against the wall, bend down and lean forward until you feel a stretch in your calf. You should feel the stretch towards the back of your lower leg
Piano Players Stretch – Sit on the floor with one leg straight out in front of you and loop a towel or belt around that foot. Gently pull so that your toes are facing towards you. At the same time, bend forwards until you can place both hands onto the floor on the other side of your leg. Hold for 30 seconds and repeat 3 times before switching legs
It is important to do this gently as it will help reduce inflammation but doesn’t put any pressure on your injured tendons. This will also provide a gentle stretch which can help to restore some flexibility and strength to your tendons
How do you wrap a foot with peroneal tendonitis?
It is important to pay attention to your positioning so that you don’t wrap too tightly and cut off blood flow. It’s advisable to lay down on a flat surface for this, and then:
step 1 – start with the band underneath and slightly in front of your foot
step 2 – cross it over your foot by bringing it over the top, creating an X shape
step 3 – continue wrapping around the back of your foot and underneath so that you end up with a band in each hand
step 4 – finish by circling the two bands around each other to tighten them. Do this gently and make sure not to wrap too tightly; if your skin starts turning white or blue then loosen the band immediately
You can also use tape instead of a band if you prefer, but it’s important that whatever you use doesn’t cut off blood flow to your foot. If there is any tingling sensation or numbness then stop using the support immediately
What are symptoms of peroneal tendonitis?
The main symptom of peroneal tendonitis is pain on the outside of your ankle, usually on both sides. This may be accompanied by some swelling, especially when you first develop this condition
Another sign which is often associated with peroneal tendonitis is a feeling that there are “knots” or lumps in the tendons
Should I massage peroneal tendonitis?
Yes, gentle massage can help to reduce pain and swelling of your peroneal tendonitis. Be sure not to press too hard on the area, especially if it is particularly painful or swollen
If this doesn’t work then you may need to see a physiotherapist at your local sports injury clinic
How long does it take for peroneal tendonitis to heal?
A lot of peroneal tendonitis injuries will be resolved within a few days, but there are cases where it may take weeks or months to fully heal. It’s important that you allow yourself this amount of time before returning to sports as rushing back too quickly may result in the injury returning
Can surgery help with peroneal tendonitis
While surgery will not necessarily help with the pain and swelling of peroneal tendonitis, it may be necessary if you have a more serious injury that has resulted in an actual tear to one of your tendons
Can I still walk with peroneal tendonitis?
For the initial few days after your peroneal tendonitis develops you may be unable to walk on it. However, once the pain and swelling has died down it’s perfectly possible to start walking on this leg
However, there is a risk that even if you can walk on your foot with peroneal tendonitis you could still do long term damage. For this reason, it’s important to always try and walk with your foot in the neutral position
Does peroneal tendonitis go away?
In most cases, peroneal tendonitis will eventually go away without any intervention. However it’s important to be aware that some injuries can take several months to heal fully
Patellofemoral pain syndrome is a condition where the underside of your kneecap becomes irritated and inflamed
The cause of patellofemoral syndrome is not particularly clear, but it is thought that some of the following may increase your risk of developing it:
– previous lower limb injury
– poor kneecap tracking when bending and straightening your leg
– abnormal anatomy of your knee
– muscle weakness around the hip
– overuse during regular activities such as running or cycling
Symptoms of patellofemoral pain syndrome can include:
– knee pain that is worse when turning or kneeling down, and then improves with rest
– swelling over your kneecap which may be tender to touch
– an inability to fully straighten your leg due to discomfort
Can a torn peroneal tendon heal?
Yes, in some cases a torn peroneal tendon can repair itself and grow back together over time
However, it is possible that the tear will be so severe that this doesn’t happen and your doctor may decide to operate on you
There are also two types of peroneal tendonitis: primary which occurs spontaneously without any other factors, and secondary which is developed by overuse
Surgical intervention is rarely necessary in these cases.
Surgery may be required if there is a complete tear of the peroneal tendon that doesn’t respond to conservative treatment within 6-8 weeks.
Conservative treatments for this condition include:
– immobilizing your ankle for
How do I strengthen my peroneal muscles?
Strengthening your peroneal muscles can reduce pain and inflammation, but be sure to start gently. No studies have been carried out on the best way of performing these exercises so it’s important not to push yourself too hard.
The following are some simple exercises for peroneal tendonitis that you can do at home:
– Standing calf raise
– Toe raises – lift your foot up as if you are standing on tiptoes, but don’t move your heel
– Heel drop – stand with one leg behind you and lower yourself down onto the front leg. You should feel a stretch in the back of your calf
If these exercises are too difficult to perform due to pain, you may need to start off with simpler stretches that are easier on your peroneal tendons.
– Stand facing a wall with one hand placed against it for balance
– Lean forward until you feel a stretch in the back of your lower leg
Repeat these exercises 3-4 times each day, and try to gradually increase the number of repetitions you are able to perform
If these exercises don’t provide any relief, it may be time to consult your GP for some stronger painkillers. Also remember not to rest your leg too much between exercising
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