Tendonitis at the Insertion of the Peroneus Tendon (outer foot pain).

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Tendonitis at the Insertion of the Peroneus Tendon is an injury that is usually associated with pain of the outside of the feet.

I have been trying to work out for a while why I have been getting so many injuries. The latest being pain on the outside of my feet. Initially I thought it was plantar fasciitis which is a breakdown of the fascia along the bottom of the foot. This injury is slow to heal too. I treated it as such up until now.

Tendonitis by the Peroneus Tendon tends to be from people who over supinate. This means they land on the outside of their feet when running or walking. Most people over pronate which is landing on the inside of the their feet.

As you can see here very clearly by my sneaks, I have been landing on the outside. It’s more noticeable on these as these are the first pair of trail sneaks I have had. It is said those who over supinate tend to use their trainers twice as fast as other runners and need to replace them much more often. This definitely has seemed the case for me. These sneaks I have only had for about 200 miles.

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When I think about how I land it’s been obvious all along really. Not only do I run and walk on the sides of my feet but I also stand with my feet apart and almost balance my weight on the outside of my feet. I have been doing this ever since I began walking as a baby. These injuries only came about though over the last few years on and off.

The first advice as a runner I have found is to stop running fast. Luckily training doesn’t need to stop with this injury. So no speedy hills, no speed at all. At least not until the pain has completely gone. So I shall keep running at a slow pace and also focus on trying to stop over supinating and landing on my heels. I shall also focus on walking correctly and standing correctly.

To strengthen this area I shall do calf rises off the edge of a step so my heels can sink off of it. This shall be done daily even for some time after the pain has completely gone. I shall also place toes on the ground on tip toe (one foot at a time) and do 20 seconds on each foot of large circles. This shall be done 20 seconds every hour. These 2 strength training exercises will help strengthen and give flexibility to the affected area.

The foam roller may help by rolling out the calves, remembering that no pain no gain when it comes to rollin’.

To reduce inflammation I will ice my feet several times a day for about 10 minutes each time.

Hopefully I can deal with these problems and my injuries will go for good. It’s not been stopping me running lately but I still know it’s there. I’ll update with progress.
-ScottyRunner

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About scottyrunner

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