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The peroneal tendons, which are located behind the outer ankle bone, are subject to tearing and injury as are other muscles and tendons in the body. Causes of peroneal tendon injuries include jumping and running, which can wear on the tendons, and high arches, which can stress the tendons. Injuries where the foot and ankle roll inward can also result in peroneal tendon injuries. A doctor should be consulted before you begin any at-home rehabilitation plan.
Peroneal Tendon Overview
Tendons are the fibrous tissue that connects muscle to bone. Each foot contains two peroneal tendons that are located behind the ankle bone. The tendons are located side by side with one tendon extending to the foot's center, while the other extends to and around the arch. These tendons keep the feet and ankles stable and protect them from stress and sprains.
Standing Calf Stretch
Face a wall and place your hands on the wall so they are about level with your eyes. Position one leg back with the heel flat and the other leg in a forward position. Lean into the wall while gently and slowly turning the back foot in towards you in a pigeon toed-like stance. Do this until you feel your back calf muscle stretching. Hold for about 15 to 30 seconds. Do three sets before moving to the other leg; perform this stretch three or four times a day.
Stand behind a counter or sturdy chair. Raise yourself onto your tip-toes and hold the position for about five seconds while using the chair or counter to keep yourself balanced. Let go of the chair if you can and lower yourself back down slowly, which stretches the tendons. Perform three sets of 10 repetitions on both legs at the same time, then switch to single-leg heel raises when you are stronger. This is a strengthening as well as a stretching exercise.
Sit on a hard surface, such as a bench. Stretch one leg out in front of you and place a towel around the sole of your foot while grabbing both ends of the towel with your hands. The towel should be positioned around the ball of your foot and the knee should be kept straight. Maintain this position for 15 to 30 seconds and then rest. Do three sets on each leg.