What do I do about a peroneal injury

Are you wearing your orthotics again? I've had peroneal tendonitis twice and both times it was from too much support, pushing me onto the outside of my feet. Maybe the orthotics are just not right for you.

Having someone get into my peroneal muscles for me helps a lot. You can also do it yourself with a stick/tiger tail, but it's hard (you have to apply a lot of pressure). It's too awkward to foam roll there IMO.

Just got over the same problem. Here is the link to the thread that I started which helped ALOT. Pretty much, listen to everything "bad as naomi russel" says, also puts up a link to a good stretch.

http://www.letsrun.com/forum/flat_read.php?thread=3417355

In short, these are the key things I did:

1.) took 4 days in a walking boot (this was probably most important)

2.) 2-3 times a day, for about one week, I used a rolling pin to massage the "trigger points" talked about in the thread. There is a link in that thread which you need to read. It was amazing how much rolling out my upper calf would instantly relieve the pain.

3.) Ice the area and take some ibuprofen. I didn't do this as much as I should have, but it may help you get better quicker.

4.) after the 4 days in the boot, I would do my runs on a grass soccer field barefoot. Only 30 mins, also very slow. After about 4-5 days of running barefoot, I slowly started running with my normal shoes again, and now I'm pain free!!

I can't decide which was more important, the walking boot, or rolling out the trigger points. But I can't stress enough how much they both helped.

Whoops. The link above is for the stretch you can use, which I also did multiple times a day. Here is the link to the other thread:

http://www.letsrun.com/forum/flat_read.php?thread=5953014

I would consult a peroneal injury lawyer

thanks for the link I'll read through that right now

and to reply to the other guy, yes I took out all my inserts they were making me walk on the outside of my foot and making it worse like you said you had.

I had surgery to repair both right peroneals last year.

All of the above is good advice. More fundamentally, try to figure out and then address what's making you overload the tendons. What can you do to get more pronation? Are your calves and Achilles tight and/or weak, so that instead of rolling through and pushing off toward your big toe you're crashing down on your outer foot and pushing off from there? Are your hips and butt weak, thereby shifting some of the stabilizing work to the peroneals?

Luckily i know exactly why i run wrong.

I stick my ass out when I run and my back arches. It makes me land on the outside of my left foot, (my left hip all the way to myshoulder is super tight). I've been trying to run with a straight back and slight forward lean, and stretching my upper body. I think it's helping but it's too soon to tell.

adnewr wrote:

Luckily i know exactly why i run wrong.

I stick my ass out when I run and my back arches. It makes me land on the outside of my left foot, (my left hip all the way to myshoulder is super tight). I've been trying to run with a straight back and slight forward lean, and stretching my upper body. I think it's helping but it's too soon to tell.

Obviously you don't care about making "your butt and gut smaller" but my guess is this is what you mean by sticking out your butt. When I thought of the pelvis this way it totally changed how I run (in a good way).

what do you have access to a actual doctor or just ice