Peroneal injury
Complaints on the outside of the ankle can be caused by problems with the tendon that runs along the outside of the nodule (malleolus) of the ankle. The exercises below are helpful to get rid of the complaints.
1. Eversie weerstand (enkel)
Neem plaats op een stoel en plaats het stiek om uw voeten. Breng de buitenkant van uw voet naar buiten.
2. Supinatoren versterking (enkel)
Neem plaats op een stoel en plaats het stiek om uw voet. Breng vervolgens de buitenkant van de voet naar beneden (kleine teen naar de grond) en de grote teen naar boven.
3. Gluteus medius walk
Ga op heup breedte staan. Doe het elastiek om, net boven de enkels. Houdt de knieën gestrekt. Verplaats de verste voet opzij, zet het standbeen een klein beetje bij. Verplaats over ongeveer 10 meter op en neer.
4. Exorotatie buiklig
Exorotatie buiklig, ga plat op je buik liggen en buig vervolgens je knieën. Beweeg vervolgens beide benen tegelijk richting de grond en weer terug. Herhaal de beweging.
Resistance band
Hard. Compact. Qualitatively.
The meaning of a peroneal injury
Lateral ankle pain can occur due to an injury of the tendon of the peroneus muscle that runs behind the ankle fork (lateral malleolus) on the outer side of the ankle. Its tendons attach to the first and fifth metatarsals and the cuneiform bone under the foot. Its function is to pull the foot up (peroneus tertius), down and outward.
The causes of a peroneal injury
Injury of the peroneus can be caused by an acute moment where the foot is twisted inward (for instance in soccer players). In the worst case scenario the tendon can tear.
Besides acute injuries, the peroneus can be harmed by overuse. The onset is more gradual and is due to changes in loading, changes in footwear or poor foot posture. The increased load irritates the tendon (tendinitis) resulting in a deterioration in tendon quality (tendinopathy).
The symptoms of a peroneal injury
Pain on the middle outer side of the foot radiating to the outer side of the ankle is most common. The pain is often aching and stabbing in nature. Running or climbing stairs tend to aggravate the symptoms.
The treatment of a peroneal injury
Ultrasound imaging will confirm the diagnosis if there is injury of the peroneus longus, brevis or tertius. After this physiotherapy treatment will be started in the form of an exercise program aimed at strengthening the peroneus muscles and improving ankle stability.
Full recovery from a peroneus injury generally takes between 6 weeks and 3 months.
Synonyms
Ankle flexor, foot flexor, peroneals, peroneus longus, brevis tertius
Advice
If you have any questions regarding the exercises, doubt if you are doing them correctly or aren’t sure they are suited for your condition, please contact your physiotherapist for support.
Attention:
Yourbody.coach offers a range of exercises. Yourbody.coach can not be held responsible if you develop injuries. Always consult your physiotherapist or specialist.