Read about Peroneal tendonitis symptoms, causes, treatment at home. Peroneal tendonitis excercises, taping and physical therapy.
Peroneal tendonitis is inflammation of the peroneal tendons which run behind the lateral malleolus or the bony bit on the outside of the ankle causing and swelling on the outer ankle.
The peroneal tendons run on the outside of the ankle just behind the bone called the fibula. Tendons connect muscle to bone and allow them to exert their force across the joints that separate bones.
Peroneal tendonitis Causes
Common causes include
- Inversion ankle sprains
- Breaking into a sprint while off balance
- Overusing these muscles resulting in inflammation
Other causes include poorly fit or worn footwear, excessive pronation, habitually running on embanked surfaces and poor circulation during activity. Malnutrition and excessive twisting of the ankle are also one of the reasons of peroneal tendonitis. Older individuals become more susceptible to these injuries as the tendons lose their elasticity with age.
Peroneal Tendonitis Symptoms, Causes, Treatment at Home
Peroneal tendonitis Symptoms
Peroneal tendonitis typically results in pain on the outside of the foot below and behind the anklebone. Symptoms also include stiffness, swelling, or a burning sensation around the back of the ankle and outside edge of the foot.
It will most likely be tender to touch. Pain tends to come on gradually over a few weeks/months, gets worse with activity and eases with rest. The pain often tends to be worse first thing in the morning.
Peroneal tendonitis Treatment at home with home remedies
It can take a number of months for the symptom of peroneal tendonitis to fully settle down so effective treatment is vital. Follow the traditional RICE therapy:
Rest: It is essential to avoid any activity which aggravates your symptoms, to allow the tendon to heal properly. Failure to do so will result in longer healing time.
Ice: Use ice regularly to reduce swelling. Ice can help reduce any inflammation associated with peroneal tendonitis
Compression: Wearing compression bandages or a support brace can help reduce inflammation.
Elevation: When resting, keep the ankle elevated higher than the heart this facilitates blood circulation back to heart and prevents blood pooling in the legs that can cause edema.
Massaging foot with olive oil can give much relief from pain and inflammation caused by peroneal tendonitis. It will also stimulate blood flow in and around the affected muscles. Apart from olive oil, you can also use sesame oil or mustard oil.
Heat some olive oil until warm. Gently massage foot with the warm oil for 10 to 15 minutes. Do this daily until the pain subsides.
Another simple way to treat peroneal tendonitis is to soak foot in warm water mixed with Epsom salt. The heat of the warm water will have a wonderful healing effect on your foot, while the magnesium sulfate present in Epsom salt will provide magnesium to the body (absorbed through the skin) and aid in healing the muscles and connective tissues as tendon is also a type of connective tissue. It will also promote relaxation and detoxification. Epsom salt can cause dryness, so apply some moisturizer on foot after following this remedy.
Apple Cider Vinegar
Apple cider vinegar is another effective home remedy for peroneal tendonitis due to its anti-inflammatory properties. Add two teaspoons of organic apple cider vinegar to a glass of warm water. Mix in one teaspoon of honey. Drink this solution twice or thrice on daily basis.
Alternating hot and cold vinegar wraps can help get rid of pain and inflammation caused by tendonitis as theheat treatment will reduce pain and relax sore muscles whereas the cold treatment will decrease inflammation. Vinegar, too, will work as an anti-inflammatory agent.
Method of Application
Mix equal amounts of white vinegar and water and heat it in a large pan.
In a separate pan or bowl, mix equal parts of vinegar and cold water.
Soak a towel in the hot mixture, wring it out and wrap it around your foot for five to 10 minutes.
Then soak the towel in the cold mixture and follow the same procedure.
Repeat the sequence three times.
Apply some moisturizer afterwards.
Cayenne pepper is a rich source of a chemical known as capsaicin, a natural pain reliever. The warming effect of cayenne pepper is also very soothing.
Method of Application
Mix two tablespoons of cayenne pepper in one-half cup of warm olive oil.
Apply this mixture on the affected area and leave it on for 15 to 20 minutes before washing it off.Do this a few times daily the condition improves.
Precaution: Do not apply cayenne pepper on open skin or wounds.
Soak fresh cabbage leaves in a bowl of water for 30 minutes. Press the cabbage leaves on the affected area and then wrap a cotton cloth to hold it in position. Leave it overnight and repeat this process for two to three days to get good relief from inflammation and pain due to peroneal tendonitis.