Everything You Need To Know
The first step in understanding the importance of physical therapy is to know the anatomy and function of the peroneal muscles and tendons.
There are two peroneal tendons that emerge from two peroneal muscles – peroneus longus and peroneus brevis. They run parallel to each other down the back of the fibula (outer bone of the lower leg) and behind the lateral malleolus (the bony lump on the outside of the ankle).
If you’re wondering what might have caused you to dislocate your peroneal tendon, and what you can expect symptoms-wise, you’re at the right place. The following section with deal with the causes of peroneal tendon dislocation, as well as the most common symptoms you may develop.
The first thing you need to know is that this type of ankle injury usually happens during weight bearing. The combination of the excessive inversion of the foot, while the knee is moving forward (over the toes) could result in peroneal tendon dislocation.
When the condition which affected your peroneal tendon is finally treated, and you can get back on your feet, there’s still a recovery period you have to go through before you can return to your regular activities.
Depending on the condition you had, and how it was treated, this will involve different rehabilitation protocols and exercises.
There are various techniques for peroneal taping. Some of them are more complicated and require more than one person for application. They also use different types of tapes or combination of them. However, kinesio taping is much easier to use. I will present to you one of the simplest kinesiology taping techniques for peroneal tendonitis.
When it comes to stretching exercises, it is best to focus on calf muscles, because tight calf muscles are the often cause of peroneal tendinopathy. Stretching the muscles of the foot and calf will decrease your pain and improve healing.
As the name already suggests, peroneal tendon dislocation occurs when one (or, more likely, both) peroneal tendons find a way to slide out of the groove behind your fibula. That usually happens as a result of a traumatic event (various sports-related injuries), but more on that later.
But how do tendons get displaced in the first place?
Also known as fibularis tertius, the peroneus tertius is a muscle located in the lower part of your leg. The purpose of this particular muscle is double: it allows us to extend or flex our foot at the ankle (which is called dorsiflexion), as well as to tilt the sole of our foot towards (inversion) or away (eversion) from the „midline" of the body.
Most of you probably haven’t heard the term ‘peroneus longus,’ but you’re probably familiar with the muscles it refers to anyways. It’s the large muscle which starts at the head of your fibula (also known as the calf bone) and runs down most of it, connecting to it.
Near the end of the bone, it becomes a tendon and runs around the lateral malleolus of your ankle (the bony protrusion on the outer side of it). After that it continues down the foot, attaching to your medial cuneiform and your first metatarsal bone.
Best Shoes For Peroneal Tendonitis
Five Best Shoes I Could Find
Now that you know what I consider a good shoe for this purpose let me show you a couple of them that I found to be a considerable choice. Take note that these are my personal opinions and they may vary from someone elses and even your own.
I studied many famous running shoes brands (...) but I found that there are not many brands designed for underpronators and neutral runners, looking for maximum cushioning. The brand focusing on this subject is Asics.
Among the 5 pairs of shoes I like the most (for underpronators and neutral runners) 4 of them belong to Asics: Asics Gel - Nimbus 16 / 17 / 18 Running Shoe; ASICS Gel-Cumulus 17 Running Shoe. However, I tried to find some others of other famous running shoes brands like Brooks or Saucony, Mizuno,