Peroneal Tendinopathy & Running: 6 Expert Tips

Now some of you may not know what peroneal tendonapathy is so let’s start there.

Peroneal tendonapathy is a condition that causes pain around the outside of the foot which becomes worse with running. Now you might think - ankle sprain, as the outside of the foot is the most common area for an ankle sprain. But here is the difference.

Peroneal tendonapathy involves the peroneal tendons/muscles not the ligaments of the ankle that attach the tibia to the talus and the calanus bones. The peroneal muscles aid with stability of the ankle and are designed to help prevent an ankle sprain.

It’s important to understand Peroneal tendonapathy is seen as an overuse injury. And in this case the overuse injury more than likely led to a stress fracture.

Once the injury has healed, here are the steps that you would want to take to successfully get back to running:

1) Gait analysis - I personally can not stress this enough especially post injury. Having a gait analysis done to see where those muscle imbalances are is a huge game changer especially if you are someone who wants to get to long distance running.
Want a free gait analysis? Click here - https://go.askdoctorheather.com/gait-...

2) Do not run everyday - make sure to be smart about your training schedule. Make slow increases to your mileage as well as putting in hills or changes to the terrain you are running on. Give yourself enough time to prepare for those big events.

3) Train your muscle imbalances - once you know which muscles are weak or creating any type of instability focus on re-training them. Make sure to focus on single leg and balance exercises for each leg.

4) Add in a rest and recovery day as part of your training schedule - on the rest day you could even throw in a massage or acupuncture or chiropractic session to help with the injury prevention focus

5) Add in swimming - swimming has been proven to help in increasing lower leg strength as well as increasing ankle stability. Something you might want to try. I know it has helped my runners decrease their overall run time on their events.
Grab Dr. Heather's famous kicking program here - https://go.askdoctorheather.com/swimo...

6) Make sure to use proper footwear - now this goes without saying but before you run to the store to buy a new pair of sneakers make sure to get fitted. Getting fitted properly for your sneaker will make a big difference as well but should be the final piece once you have done everything else.

Let me know if you have any specific questions regarding this condition. Happy running everyone!


If you’re a runner serious about chasing PRs, staying injury-free, and training smarter—not harder—then you’ll want to check out our Skool community. Inside, you’ll get access to live run clinics, strength and mobility training, injury-prevention tips, and coaching support designed to keep you running at your best. Click the link in the description and join us today 👉 https://www.skool.com/virtual-chiropr...

⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the 🔴 SUBSCRIBE 🔴 button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

All Subscribers get a FREE Video Consult click the link below:
👉https://www.askdoctorheather.com/

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Heather, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Heather, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

Amazon Services LLC Associates Program
As an Amazon Associate, I earn from qualifying purchases. The Company is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com or endless.com, MYHABIT.com, SmallParts.com, or AmazonWireless.com. Pages on this Service may include affiliate links to Amazon and its affiliate sites on which the owner of this Service, Ask Doctor Heather, LLC 75 Oxford St Hartford, CT 06105, will make a referral commission.