Peroneal Tendinopathy Tendinitis Information

Peroneal Tendinopathy Tendinitis Information

Peroneal tendinopathy is also referred to as peroneal tendinitis, peroneal tendinosis, and peroneal tendon injury. Most often peroneal tendinitis and peroneal tendinosis are collectively referred to as a peroneal tendinopathy, in an effort to describe an injury to the peroneal tendon.

 

Anatomy As It Relates To Peroneal Tendinopathy

The peroneals consist of two muscles (peroneal longus muscle and the peroneal brevis muscle) and their two tendons. A tendon is a band of tough fibrous tissue that connects muscle to bone. The longus muscle starts on the mid-lateral fibula and inserts at the 1st metatarsal base and the medial cuneiform. The brevis muscle starts on the distal lateral fibula and inserts at 5th metatarsal base. The tendons are located on the lateral aspects of the ankle, one passing posterior and one passing inferior to the lateral malleolus. Both pass through a groove behind the lateral malleolus. When the peroneal muscles contract, it makes the peroneal tendons glide along the grove like a pulley. This action serves to pull the foot outward (eversion) and downward (planter flexion). The overall function of the peroneal tendons is to stabilize the foot and ankle to protect it from sprains.

What Is Peroneal Tendinopathy?

Peroneal tendinopathy actually describes two different conditions that commonly occur simultaneously. The first is tendon inflammation (tendinitis). The second is tiny tears in connective tissues around or in the tendon (tendinosis).

What Causes Peroneal Tendinopathy?

The inflammation (tendinitis) and tearing (tendinosis) associated with peroneal tendinopathy is usually the result of activities involving repetitive use of one or both of the peroneal tendons, overuse of the tendons, or trauma to the ankle. Certain risk factors make individuals more prone to develop peroneal tendinopathy:

* overstretching of the foot (such as seen in those with a high arch)
* a foot that turns slightly inward when walking
* existing ankle instability (such as from a previous ankle sprain)
* participating in high impact sports
* running on inclined or uneven surfaces
* activities that involve intricate foot motions (such as dancing)

What are The Symptoms Of Peroneal Tendinopathy?

* pain along the edge of the ankle or pain along the bottom of the foot
* pain may be more intense during activity or walking and subside with resting the affected foot.
* pain upon plantar flexion
* localized swelling, redness, warmth, bruising, and tenderness along the ankle or bottom of the foot
* ankle or foot weakness and instability

 

Strengthening Exercises

These Peroneal Tendinopathy Exercises are ideal to build strength and flexibility.


Massage Treatment

These Peroneal Tendinopathy Massage Techniques are of great value in pain relief; circulation stimulation; dispersing blood and fluid accumulations; swelling reduction; and relaxing muscle spasms, especially when used alongside the Sinew Therapeutics liniments and soaks.

 

ACUTE STAGE SYMPTOMS AND TREATMENT

 

This stage is characterized by swelling, redness, pain, and possibly a local sensation of heat, indicating inflammation. If coolness makes your pain feel better, then the Acute Stage Treatment is recommended.

 

ACUTE STAGE SYMPTOMS:

 

The acute stage starts the moment an injury occurs and lasts until the swelling and inflammation are gone. The swelling is the result of the blockage of blood, tissue fluids and circulation in the ankle because their normal movement has been disrupted by the force of the injury. Just like cars back up behind a traffic jam, causing congestion, exhaust and overheating; blood and fluids back up behind the injured ankle, causing pain, inflammation, lumps and swelling.

The sensation of heat is due to the warming action of the blood and fluids overheating in the injured ankle as they back up and accumulate. Stiffness and decreased mobility are due to spasms in tendons and ligaments that have contracted reflexively beyond their normal range from the impact of the injury.

As ligaments and tendons stretch and tear, blood from ruptured blood vessels becomes trapped in the local tissues. As the trapped blood clots up, it sticks the tissues together creating adhesions. Adhesions cause pain, inflammation and restricted movement because the layers of tissue that used to slide smoothly across one another now adhere and snap which interferes with normal functioning. It is essential to break up clotted blood as quickly as possible to prevent adhesions and scar tissue from forming.

During the acute stage it is very important to restore normal circulation to the ankle, break up clotted blood and stagnant fluids, reduce swelling, and reduce the redness and heat associated with inflammation. By restoring the flow of blood, fluids, and circulation in the ankle, then pain is relieved, damaged tissues can regenerate with healthy functional tissue, and the ankle can strengthen and regain it's mobility.

 

ACUTE STAGE TREATMENT:

 

1. Apply the Sinew Herbal Ice on your ankle to reduce redness, swelling, and inflammation while dispersing accumulated blood and fluids to help restore normal circulation to the ankle. This first-aid treatment is used in place of ice to significantly speed up the healing process. It reduces the swelling and inflammation more effectively than ice, allowing you to more quickly regain range of motion. Acute Sinew Liniment can be used in-between applications.

Ice is not recommended because it does not help repair damaged tissues and keeps everything in the injured area frozen, causing the stagnation of blood and fluids and the contraction of muscles, tendons and ligaments. In Chinese sports medicine ice is not used and is considered a culprit in injuries that donít heal well.

2. Massage your ankle with Acute Sinew Liniment to relieve pain, reduce swelling and inflammation, break up clotted blood and stagnant fluids, and stimulate circulation of blood and fluids to help cells quickly repair damaged tissues. Sinew Herbal Ice can be used in-between applications.

3. The Sinew Sports Massage Oil is recommended for use before and after exercise, sports and strenuous activity. It warms and stimulates your muscles, increases circulation and relieves tightness, hence improving your performance and helping to prevent injury.

 

 

CHRONIC STAGE SYMPTOMS AND TREATMENT

 

This stage begins once the swelling and inflammation are gone, but you still feel pain, stiffness, weakness, and/or sensitivity in cold and damp weather. If heat makes your pain feel better, then the Chronic Stage Treatment is recommended.


CHRONIC STAGE SYMPTOMS:

 

The chronic stage begins once the swelling and inflammation are gone, but you still feel aching pain and stiffness. This is because there are still accumulations of stagnant blood and fluids in your ankle that are blocking circulation and blood supply to damaged tissues, creating residual pain, stiffness and weakness. You may actually feel hard nodules like sand in the tissue, indicating accumulation, calcification, and adhesions, which all cause pain, stiffness, and joint instability.

Your ankle may feel more sensitive to the cold and ache in cold and damp weather due to impaired circulation. When you move your ankle you may hear a clicking or popping sound from the tendons and ligaments slipping very slightly in and out of their natural alignment indicating weakness and joint instability, causing chronic pain and a cycle of reinjury. These symptoms are often the result of failure to treat the injury properly from the outset and overicing.

Increasing circulation and blood supply to the damaged tissues is very important in treating chronic injuries because tendons and ligaments do not have an extensive direct supply of blood. That is why chronic injuries can be slow to heal. Increasing local circulation also prevents cold and dampness from penetrating the injured area, preventing pain and stiffness.

During the chronic stage it is very important to break up remaining accumulations of blood and fluids, and increase circulation and blood supply to the damaged tissues. By increasing circulation and blood flow in the ankle, then pain and stiffness is relieved, and the tendons and ligaments can strengthen to restore stability.


CHRONIC STAGE TREATMENT:

 

1. Massage your ankle with Chronic Sinew Liniment to relieve pain and stiffness, strongly stimulate circulation and blood flow to damaged tissues, and promote the healing of overstretched tendons and ligaments. The Sinew Relaxing Soak can be used in-between applications.

2. Soak your ankle with the Sinew Relaxing Soak to relax muscles and tendons that are in spasm, ease joint pain and stiffness, and improve range of motion. The Sinew Relaxing Soak is particularly useful if you feel restricted mobility in your ankle. Chronic Sinew Liniment can be used in-between applications.

3. The Sinew Sports Massage Oil is recommended for use before and after exercise, sports and strenuous activity. It warms and stimulates your muscles, increases circulation and relieves tightness, hence improving your performance and helping to prevent injury.