Peroneal Tendon Tear? Try These 5 Treatments First

Shoes that take strain off the peroneal tendons: https://podiatristtested.com/best-sho... 🦶 Outside ankle pain that won't go away? Dr. Tom Biernacki breaks down peroneal tendon tears, tendonitis, and the 5 treatments that actually fix it — stretches, exercises, massage, shoes, orthotics, and braces you can use at home right now. Your peroneal tendons — the peroneus longus and peroneus brevis — run along the outside of your ankle and stabilize every step you take. When they're inflamed (tendonitis), torn, or even subluxing (snapping over the bone), every step hurts. In this complete 15-minute guide, Dr. Tom shows you the anatomy (so you know exactly what's hurting), the 4 types of peroneal tendon damage (tendonitis, tendinosis, subluxation, and tears), and the 5 treatments that work: ice massage, the right shoes with stiff heel counters, orthotics, ankle braces (or a walking boot for severe cases), and the stretches & exercises that prevent it from coming back. He also covers the sural nerve (often mistaken for tendon pain), why you should NEVER use heat, and the counterintuitive trick: loosen your hips and hamstrings to fix your ankle. In this video you'll learn: ✅ 🦴 Peroneus longus vs. peroneus brevis anatomy and function ✅ 📍 How to tell which tendon is causing your pain ✅ 🧪 The 4 types of peroneal tendon injuries ✅ ⏱️ Recovery timelines and treatment expectations ✅ 🧊 Ice massage and pain relief tips ✅ 👟 The best shoes, orthotics, and ankle braces for support ✅ 🩹 Walking boot vs. hard cast—when you need each ✅ 🧠 How sural nerve pain can mimic tendon injuries ✅ 🤸 The stretches and rehab exercises that speed recovery ✅ 🛠️ Simple home treatments and daily routines to reduce pain ⏱️ TIMESTAMPS: 0:00 — Peroneal tendon anatomy 1:40 — How to identify your pain 3:30 — Types of tendon injuries 4:30 — Ice therapy & pain relief 9:00 — Shoes, orthotics & braces 11:10 — Boot vs. cast 12:00 — Rehab exercises 13:00 — Daily recovery routine 🔗 RELATED VIDEOS: 🔴 🦶 Ankle Sprain Recovery: The #1 Mistake:    • Ankle Sprains: The Real Reason They Take S...   🔴 🦶 Best Ankle Braces for Sprains:    • Venous Insufficiency: How to Heal Leg Ulce...   🔴 🩺 Achilles Tendonitis Self Treatment:    • Видео   🔴 🦶 Plantar Fasciitis Fix:    • Видео   🔴 🦶 Top 15 Foot Skin Problems:    • Top 15 Foot Skin Problems [Toenail Fungus,...   🛒 DR. TOM'S RECOMMENDED PRODUCTS: Best Peroneal Tendonitis Orthotics: • Best Overall Orthotic: https://geni.us/PowerStepOrthotics • Best Heavy Duty Orthotic: https://geni.us/HeavyDutyOrthotics • Best Women's Orthotic: https://geni.us/BestWomensOrthotic • Best Affordable 3/4 Orthotic: https://geni.us/ShortLengthOrthotics • Best sub $25 Soft Orthotic: https://geni.us/BudgetSoftOrthotic • Best sub $25 Budget Orthotic: https://geni.us/BudgetOrthotic 🦶 Best Orthotics (Full Guide): https://www.michiganfootdoctors.com/p... 👟 Best Shoes for Foot Pain: https://www.michiganfootdoctors.com/p... 🛒 All Recommended Products: https://www.michiganfootdoctors.com/r... 📍 Visit us at Balance Foot & Ankle in Michigan or book your consultation today: https://www.michiganfootdoctors.com/ 📞 Call us at: (810) 206-1402 📆 BOOK FASTER AND EASIER BY CLICKING HERE: https://www.michiganfootdoctors.com/n... 💥 CHECK OUT OUR YT CHANNELS!!    / @drtombiernacki      / @balancefootankle   ⚠️ DISCLAIMERS: Dr. Tom Biernacki, DPM — dual board-certified podiatric surgeon, licensed in Michigan. This video is for educational purposes only and does NOT constitute medical advice. Always consult a licensed healthcare provider before starting any new treatment, especially if you suspect a tendon tear or have chronic pain. 📢 LANGUAGE NOTE: Ten film jest w języku polskim. (This video is in Polish — English subtitles available via YouTube captions.) This video and description contain affiliate links, which means that if you click on one of the product links, I'll receive a small commission at no extra cost to you. Every product is personally evaluated by Dr. Tom. #peronealtendonitis #anklepain #peronealtendon #peroneuslongus #peroneusbrevis #tendonitis #anklerehab #footpain #outsideanklepain #ankleexercises #tendonpain #anklesprain #physicaltherapy #peronealtendonitis exercises #ankleinstability #lateralanklepain #orthotics #podiatrist #drtombiernacki #michiganfootdoctors #anklebracing