Peroneal tendonitis

How do u expect to run 26.2 miles in one day when you're currently stuck running 25 a week?

Following the Hal Hidgon program like ive done for my previous two marathons.

How bad is the pain?

Run on even terrain

Your body changes over time. As do the model shoes you are running in (heel drop amounts, amount of motion control).

Check for the amount of motion control - you may need some more. That may help prevent peroneal soreness. Orthotics can help too.

As for treating the injury - go for a heavy massage too the upper part of your calf, on the outside. that's where the peroneal connects and that's usually a stiff/tight area that has to be released. Grind away at it. Use a stick. Use a PVC pipe. Dig in there with your fingers. Don't forget to ice the tendon later.

To strengthen peroneals, take an elastic band and loop it around a table leg. Then loop the other end around the outside of your foot. Then sitting, take your heel and press it into the ground. Rotate the foot outward with the resistance created by the elastic loop wrapped around your foot and the table leg. Looks similar to what is in the lower left hand corner of the image below.

https://www.summitmedicalgroup.com/media/db/relayhealth-images/xperonan_3.jpg

You are basically strengthening the muscle that assists with pronation of the foot.

These other exercises are also helpful - so here is the link

https://www.summitmedicalgroup.com/library/adult_health/sma_peroneal_tendon_strain_exercises/

Search on here, somebody posted a good stretch a while back.

Also Google peroneal nerve glides. That is what really fixed me, together with doing some self-myofacial release on the the tendon and muscle.

Never worse than a 5. Its a little tender above and under the ankle bone. (lateral left side against fibula)

I thought I had peroneal tendonitis for a while but I ended up having a stress fracture. (could've had both to be honest, I'm not really sure)

Be careful

I've had knots in the past in my peroneal muscles that made running unpleasant. The pain wasn't serious unless I pressed into the muscle, but running just didn't feel good. Like the range of motion in my feet was affected, the tops of my feet hurt, it was a bad time. What helped me was heating the peroneal muscles with a hot pack, then rolling the hell out of them, then stretching them by looping a belt around my foot and turning my foot to the side so I felt a stretch in the side of my calf. Did that every morning and every afternoon, and the knots and pain went away and I only had to take a few days here and there off running. Its probably not too serious. Roll it up, stretch, do rehab exercises. Consider changing shoes.

tornadorunner wrote:

I recently got back into running after a 7 year break. Ive averaged about 25 miles a week for the past 5 weeks.

Even though the 25 miles a week does not sound like much, is it enough to cause peroneal tendonitis? Can I still run through this? Training for the flying pig marathon which is May 6th. How much time could I take off and still expect to run sub 3:30?

I always advise this protocol for peroneal tendonitis, and I honestly have yet to see it fail.

In the morning, get a few big bags of ice from the store. Fill up a big bucket of water with the ice, and put your foot in for three, 20-minute intervals (you'll need to pull your foot out every 20 minutes or so to make sure you don't damage your skin from the cold).

Throughout the day, make sure that part of your foot is getting low-level stimulation every few hours. If you have a smart phone, download one of those free "massage apps" that make your phone vibrate. Put it right around the area that hurts. If you don't have a phone, some LIGHT rolling with a tennis ball will do just fine. The goal here is blood flow - not deep tissue massage.

At night, grab the second bag of ice, and repeat what you did in the morning.

I GUARANTEE you'll wake up that next morning with less pain, and maybe even no pain. Repeat the process I described above every day until the pain is gone. My guess is that three-four days is the MAX amount of time it will take for this to work. I went from barely being able to walk from peroneal tendonitis to running again within 2 days using this process. Good luck.

This is something that derailed my 2017 base build-up. It all started in July. I started feeling more tired than usual. It was nothing new for I was running 60 to 65mpw with 3 to 4 days of doubles. I was building up base mileage but only taking a day off when I felt like I needed one. Come late July I started to get some residual soreness along my fibula not really giving it much thought I figured It'd go away just like all the other aches and pains that come with running.

I started up phase 2 of Daniels which is short speed on the track lots of 200s and a few 400s. My mistake was not taking a week off OR reducing mileage prior before transitioning from base miles to phase 2 in Daniel's. By the second week of Phase 2 that residual soreness amplified along my fibula. I soon realized it was no minor ache any more. I took off a day being super optimistic it was just a tendon problem.

After taking off I day, I went out for a run. Something didn't quite feel right in my leg. It wasn't painful but something wasn't right. I continued to run that day. Put in 14 miles and went home. My leg still wasn't exactly hurting on a pain scale but more like something tingly about it. The next morning I could barely walk.

I ended up having to take 9 weeks off from running and I lost a ton of fitness. I returned to running the first of October and eventually got my miles back up to about 50mpw in December.

I do not know what exactly happened to my leg. I failed the hop test. My leg ached but DID NOT feel like a sharp pain so it might have been a stress reaction. During my recovery I iced, rolled with the stick, stretched, and strengthened my peroneal tendons in hopes that would help. I ended up ordering a pair of super marshmellow shoes aka Hokas and started running again in those, which helped a ton in my return. I used to train exclusively in Kinvaras for everything.

I don't know if any of this will help you. I never did see a medical professional due to the obvious idea that they would just tell me to rest until I felt better. I knew if I did have a stress fracture it wasn't going to show up on a basic xray anyways, and I was not to pay $$$$ money for an MRI just to confirm my suspicions about a borderline sfx I believed I had.

Takeaway: listen to your body. Any little ache or pain needs to be monitored before it gets out of control. Take days off if an minor ache os starting to get a little worse. Don't transition training without adequately thinking about it. Consistently work on muscle building in the kinetic chain. Monitor the wear and tear on shoes. If you're rough on shoes (I am) then replace before they breakdown too much. Like I said, I don't know if this helps but this was my unravelement with this type of injury. Could be something super minor but quickly become major if you're not cautious.

One stretch that helped me was to first put on shoes. Next, stand up. Now roll your ankle on the affected leg to apply pressure to the fibula. Now bend forward and try to grab your ankle on the affected leg while twisting your body ever so slightly. You should be feeling a major pull or tension in the muscle of the rolled ankle leg. Be careful not to over do it.

Thanks for the advice everyone. Will incorporate some of this and see how it goes

Tried your routine, it really helps!

Been having some pain in my ankle for a couple weeks since starting XC training (bumping up mileage pretty significantly) and after doing this routine twice I'm feeling a lot better. Putting your foot in a bucket of ice water is a lot better than using an ice pack.

Thanks a lot

My advice, as a bag of running through poreneal subluxation is, run forefoot on trails with minimalist shoes until you have developed a running form and the strength necessary to run pain free.