Peroneal Tendonitis/Foot tendonitis

helllpppp! :(

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09/10/2012 at 23:00

Hi Emma. How is your foot now. I am having a similar issue. A couple of weeks ago, after running 13k my foot was in bad shape and hurting exactly where the peroneal tendon is supposed to be located. The pain went away in about 24 hours, so I thought it was okay. But this weekend during my long run, my foot started hurting again and I had to stop after 7k. This time the pain was worse than last time (i couldn't walk without limping that day and next) and now my foot is aching a bit but the acute pain is gone. I am running a 10k race at the end of November and was really keen to train properly for it to run it in a decent time. I should probably forget about my hopes for a PB, but do you think if I give it two weeks, I can get back to training again? What can I do in the meanwhile to make sure the injury does go away? 

Any insights will be appreciated! 

11/12/2012 at 12:50

I just posted a new thread because i didnt find anything on tendonitis. But if got tibialis posterior tendonitis. I found that putting my leg in a cold bath (water that i left outside) seemed to help, but i also felt that doing it every day was probably bad for my health. Ive had 10 months off with no luck. Not sure what else has been useful. About to go back and talk to my physiotherapist again and see what he says. And try get some through the NHS as well because its free. 

I heard somebody say acupuncture almost solved the problem after 4 sessions in 2 weeks. Thanks for the idea about deep massage therapy might start really massaging my leg

24/12/2012 at 13:05

I just found a site "Athletes Treating Athletes" which has some really good advice and information on self-massage for this and other injuries. Started using their info yesterday and i think it's already helped.

26/12/2012 at 22:43
Hi! I am a beginner, started regular running this year after 7 years of inactiviy (10k is what I did at that time). After 2 months of running regularly started having problems on my inner rear side of the foot and a bit in the peroneal. Had fisiotherapy and rest for some 3 weeks, just when i was preparing for my 1st half It was very frustrating. The pain did not go completely, and i got tired of resting and slowly resumed training and managed to run the half marathon
After it I rested for 2 weeks and the pain was really gone. Resumed training, now focusing on changin running technique, since I had up to then run stepping with my heels instead of the front part of the feet. Not long after, I got pain in the same foot, now in the peroneal area, after a 10k training. After a few days of rest tried again and didnt manage for the pain was intense. Now I feel it even for walking, and I was intending to attend another 21k race in 3 weeks
Do you think is due to the transition of technique or is the same previous pain now reflecting on the other side of the foot? Has anyone experienced this?
14/10/2013 at 22:57

I have/am still suffering, it's been 9 months now and I'm running about 15 miles a week Recently. When I first did it, it hurt a lot at first and then got worse, after 4 days I couldn't walk, and had to check myself into the local minor injury walk in centre. Left on a set of crutches with my chances of doing the Edinburgh marathon in tatters, I gave it three months doing nothing.. And I mean nothing, and then I started with 2 mins walk, 2 mins run with some complete beginners at my local club. Since then I've built up but it's still there, I've kind of accepted that its something that I will have to manage and live with, as I can't imagine it not being there now. I found compression calf socks helped, and loads of post run stretches and ice etc keep it from flaring up. It's bad news though and really hits your confidence as you worry it'll go again whenever you step up a level or run in unfavourable conditions. 

15/10/2013 at 22:43

I'm in training for a ten miler this coming weekend, I did 8 miles 2 days ago as a final run, the next day I am in total agony with a shooting pain up the outside of my foot, halfway between the heel and the toe. Its reaching my ankle today and I can barely walk on it, ice seems to help and the physio is booked in for 2 days time,  I'm worried it's tendonitis, it doesn't hurt unless I'm weight bearing on it. I guess the run is off..

Has anyone else experienced this?  What did you do about it?

16/10/2013 at 16:39

Hi Claire, first, sympathies. IF it's the tendon, then RICE, ibuprofen (or diclofenac i..e Voltarol if you've got it and it works for you) and try self-massage of the peroneal muscle on the outside of the leg. HOWEVER, a major differential is a stress fracture of the fifth metatarsal bone (the one that footballers get - runners more often get stress fracturs of the 2nd or 3rd metatarsal, but fifth is not unknown), so be careful. Good luck.

17/10/2013 at 22:15

Hi Debra, thanks for your reply and advice, I rested, iced, voltarol'd and swore for 2 days and went to the physio this morning, she was very helpful and thinks I've overdone the road running in preparation for the race, for which I have pulled out of.  The good news is, a stress fracture and tendonitis have been ruled out, so I will choose another race and train a bit more conservatively this time!  Thank you!


23/11/2013 at 17:16

Hi Claire,

I seem to have pain in the same place you did, outside of left foot and below the ankle towards the little toe.

It really hurts when running and get worse until i stop then is sore for several days.  I have booked to see a podiatrist on Friday but just wandering how you got on and what did they actually diagnose your injury as?

25/11/2013 at 12:21

Hi all,

Am listening to your stories and can only imagine how frustrating it is to not be able to use your bodies the way you want. 

I think it's important to note that pain is the bodies way of telling us that something is not right. Muscles don't get tight for no reason. Usually it's because they have to work extra hard to compensate for other muscles which aren't doing their jobs properly. So you can massage and stretch that muscle but unless you address the root cause that muscle will get tight again.

Tendonitis is a real condition but again there has to be a root cause of the problem. Our bodies are built to run and jump and climb and withstand constant impacts on a daily basis without breaking down.


The root cause very often is that there is some misalignment in your posture, and kinetic chain, so that you are not using your hips, knees, ankes and feet the way they were designed too. Basically, they are out of position so that when you run or walk or cycle certain tissues are becoming overworked, chronically strained and 'give out'.

Stand in front of the mirror and see if your feet and also your knee caps point straight ahead or do they face in or outwards at an angle. 

They should point straight ahead. Them being at an angle means the legs will not operate as they were designed to.

Also, stand up and close your eyes. Do you feel the weight evenly balanced on both feet and evenly on each foot? Or is one side more dominant and is the weight more on the inside or outside of the foot? Again, if it's not evenly balanced it's a sign of dysfunction.

Muscles determine the position of the bones so it might indicate that there is an imbalance in your hip muscles which ultimately position the knee and the rest of the leg.

The body is designed to take a lot of impact and cope with it. But if it is not being used correctly, over the years we lose this ability and finally the body says no more and gives you pain as a sign.

Putting on straps, or changing sports, or altering your running pattern might help temporarily, but often, the pain returns even with your reduced activity either in the same location or somewhere else, as you haven't addressed the root cause.

Go see someone who can address your posture to give you a permanent solution. Either an Alexander Technique practitioner, a switched on Pilates Instructor or a Postural Alignment Specialist.

Take care and feel free to ask me any questions.

Ameet Bhakta

Postural Alignment Specialist


25/11/2013 at 17:02

Ive have been using bfst by king brand healthcare for roughly 2 months now and I am seeing great pain relief and less flair ups. I found this site and this post in particular extremely helpful, and just had to pass along my findings to other runners



27/11/2013 at 08:06

Ameet, will you please stop copy/pasting the same post advertising your services into every injury post?  Makes you look like a used car dealer, desperate to sell your services.  Also, its dull.

01/12/2013 at 19:51


I'm a specialist in Podiatric Biomechanics. It should be very very easy to diagnose dysfunctional peroneal muscular activity. This can be done with simple force plate analysis (which any good Podiatrist can do) to plot you centre of gravity line, from this we can examine how functional/dysfunctional your peroneal muscle are. It should take about 2 minutes to get a diagnosis and it's easily treated with orthotics.


Hope this helps.

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