Peroneus Longus Tendonitis

Peroneus Longus Tendonitis

The peroneus longus tendonitis is the inflammation of the peroneus longus.

  • It usually occurs due to chronic overuse or inversion ankle sprain!

 

 

Peroneus Longus Tendonitis
Peroneus Longus Tendon is present on the outside of the leg, foot & ankle.

The Peroneal Tendons:

The Peroneus Longus & The Peroneus Brevis:

  • There are  two peroneal tendons on the outside of your foot and ankle.
  • Both tendons begin in the upper outside leg.
  • Both course down through the outside of  your ankle.
  • The Peroneus Brevis inserts onto the outside of your foot.
  • The Peroneus Longus courses under your foot and under the base of your 1st metatarsal.
  • They are both are responsible for turning your ankle out.
  • The Peroneus Brevis turns your foot up and out.
  • The Peroneus Longus turns your foot down and out.

 

Peroneal Tendon Anatomy
The Peroneus longus starts in the high outside leg, goes behind the outside ankle and then dips under the foot.

The Peroneus Longus Muscle Tendon:

The peroneus longus muscle runs from your high outside leg, to the outside of your foot and inserts underneath your foot to the first metatarsal base.

  • It motion includes plantarflexion & eversion of the foot.
  • It can dislocate causing a clicking noise.
  • It can also be inflamed from chronic overuse.

 

Peroneus Longus Tendonitis
The peroneus longus muscle tendon starts higher on the fibula than the peroneus brevis. It is responsible for turning the foot out (everting) and pointing the front of the foot down (plantarflexing).

 

Causes Of Peroneus Longus Tendonitis

Tendinitis means there is inflammation of the tendon:

  • This means there is burning, swelling and redness of the tendon.
  • Peroneus longus tendinitis occurs from overuse of the motions of turning your foot out while pushing off at the same time.
  • This is a motion that is not all that popular thus this muscle is not all that well known.
  • But this muscle is constantly working hard to maintain your foot balance.
  • Any sport or action that requires maintaining your balance is definitely utilizing the peroneus longus tendon.

Most common activities:

  • Any sport requiring balance and pushing off.
  • Working a long shift.
  • Standing for prolonged periods of time.
  • Much more susceptible to this if you have previously rolled your ankle.

Symptoms Of Peroneus Longus Tendonitis:

  • This is an overuse injury.
  • Swelling on the outside of your leg.
  • Swelling on the outside of your ankle.
  • Pain that gets better as you start moving.
  • Pain is worse in the morning.

 

Peroneus Longus Tendonitis
If this area highlighted by red is tender on your leg, you likely have peroneus longus tendonitis. Confirm this by attempting to plantarflex & evert your foot against force.

 

Home Treatment Of Peroneus Longus Tendonitis:

 

1)Rest.

Peroneus Longus Tendonitis
It may not always be possible for some athletes, but switch it up to biking or swimming for a little while!
  • No athlete wants to hear it.
  • Any high impact activity will prolong the healing time. try to find an activity that puts less strain on the peroneus longus tendon.
  • These include swimming or biking for at least a week or two.
  • At least until the inflammation calms down.

 

2) Cryotherapy:

Peroneus Longus Tendonitis
Nothing as dramatic as an ice bath, but icing for 15-20 mins will help relieve the soreness & speed healing time!
  • This is most beneficial after activity & soreness.
  • Icing 2-3x per day for about 15-20 minutes will decrease the flow of inflammatory cells into the muscle.
  • Afterwards the arteries will vasodilate further flushing out inflammatory cells from the region.
  • Ice has deeper penetrating power than heat.
  • Do not use heat after activity or further irritation of the region.

 

3)Elevation:

  • If possible elevate your leg while watching TV.
  • This prevents stasis of the venous backflow within the leg.
  • This is not as essential as cryotherapy, but if possible, it will help!

 

4)Compression:

Peroneus Longus Tendonitis
Compression socks & stockings can really help out. This increases blood flow & decreases swelling.
  • This is similar to the elevation treatment.
  • Compression socks & stockings are available that could really help you out!
  • It will increase the backflow of venous blood and help flush out inflammatory cells.
  • Use an ACE bandage or any other type of compression wrap.
  • It should not be so tight that it cuts off blood flow!

 

5)Topical anti-inflammatories or analgesics:

Peroneus Longus Tendonitis
Topical anti-inflammatory gels work very well in helping to decrease inflammation!
  • There are anti-inflammatory creams that can be prescribed by your podiatrist that can decrease the inflammation and speed up your healing time.
  • Over the counter include Capsaicin.
  • Voltaren or any diclofenac gel works great.
  • Biofreeze or anything with menthol in it.

 

6)Oral NSAIDs:

Peroneus Longus Tendonitis
Anti-inflammatory medication can really jump start the healing process. Use it for a 1-2 weeks until the inflammation decreases & your body can start healing.
  • These include Ibuprofen & aspirin.
  • This can be over the counter or prescription.
  • Do not take these unless instructed to do so by your physician or podiatrist.
  • Take a 1-2 week course to attempt to decrease the inflammation and speed up your healing time.
  • Take 2-3x doses per day as instructed, this builds up anti-inflammatory enzyme levels in your system.
  • Taking just 1-2 pills and then stopping does nothing for inflammation!

 

7)Get Good Shoes:

Peroneus Longus Tendonitis
Get a good running shoe that fits properly & has a stiff sole.
  • Use a brannock device to fit your shoes properly.
  • Make sure your toe and pinky toes fit properly.
  • Make sure it is a rigid soled shoe (that does not twist very easily).
  • Fit your shoes at night when they are the most swollen.

 

 8) OTC Orthotics:

Peroneus Longus Tendonitis
A proper orthotic will aid in controlling biomechanics & decreasing stress on your peroneus longus.
  • Some biomechanical abnormality is causing this strain in the first place.
  • If your foot is off balance, there is abnormal tension your you peroneus longus muscle.
  • An orthotic can counteract this abnormal biomechanical positioning.
  • This will prevent excess strain on your peroneus longus tendon.

 

9)Physical Therapy:

Peroneus Longus Tendonitis
Physical therapy will target your sore muscles & strengthen the weakness!
  •  There is a great deal of scientific evidence showing that this will greatly improve healing time.

 

10) Podiatrist:

A podiatrist can assess your biomechanical abnormalities & get to the root of the problem!

 

 

Most Common Causes of On the Outside of the Foot:

 

Skin Problems:

Calluses are thick patches of skin that appear in sites of friction against the shoe, the floor or any other part of the foot. The danger is a blister can form underneath the callus!

A corn looks like a little pebble that can form, they usually even occur with a callus around them. This can be exceptionally painful.

Follow our at home pain relief guides, how to trim your nails properly and even how to remove them permanently.

These occur from stubbing your toe, so learn how to deal with them properly! Is it broken or is it just bruised, find out with this guide.

 

Bone and Joint Problems:

This is when you toe looks really big and as if though its popping out at the base.

This is when you have a crooked or curved toe.

 

5th Metatarsal Pain:

 

Muscle & Tendon Pain: