Peroneal Tendonitis Getting Worse? Do This Immediately

🦶 Outside ankle pain that keeps getting worse? Dr. Tom Biernacki shows you exactly how to treat peroneal tendonitis at home — stretches, exercises, massage, the right shoes, orthotics, and braces — in this complete 14-minute guide. 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, torn, or even popping over the bone (subluxation), every step hurts. In this video, Dr. Tom walks you through the anatomy (so you know exactly what's hurting), the 4 types of peroneal tendon damage, and the complete treatment protocol: ice massage, the right shoes with stiff heel counters, orthotics, ankle braces (compression → lace-up → walking boot), and the stretches & exercises that keep it from coming back. He also covers the sural nerve, 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 how to identify your pain ✅ 🧪 The 4 types of peroneal tendon injuries and expected recovery times ✅ 🧊 Ice massage, cryotherapy, and pain relief strategies ✅ 👟 The best shoes, orthotics, and ankle braces for healing ✅ 🧠 Why sural nerve pain can mimic tendon injuries ✅ 🤸 The stretches and rehab routine that help speed recovery ⏱️ TIMESTAMPS: 0:00 — Anatomy & self-diagnosis 3:30 — The 4 types of peroneal tendon injuries 7:00 — Ice massage & pain relief 9:00 — Shoes, orthotics & braces 12:00 — Recovery timeline 13:00 — Stretching & daily rehab 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:    • Video   🔴 🦶 Plantar Fasciitis Fix:    • Video   🔴 🦶 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