Peroneal Tendonitis Treatment in NJ

Clifton Physical Therapy
Peroneal Tendonitis Treatment in NJ

What Is Peroneal Tendonitis?

Peroneal tendonitis is a painful condition caused by irritation or inflammation of the peroneal tendons, which run along the outer side of your ankle and foot. These tendons—called the peroneus longus and peroneus brevis—connect the muscles of your lower leg to your foot bones. Their main job is to stabilize your ankle, support side-to-side movement, and help prevent ankle sprains.

In many Clifton patients, this condition develops slowly from repeated stress, such as running, prolonged walking, or standing for long hours. In other cases, it starts suddenly after an ankle injury like a sprain. When treatment is delayed, the tendons may weaken over time, increasing the risk of chronic pain, instability, or tendon tears that interfere with daily activities.

What Causes Peroneal Tendonitis?

Peroneal tendonitis rarely has a single cause. It usually develops from a mix of activity demands, foot structure, and overall health factors.

Activity-related causes
Repetitive movements that load the ankle—such as running, jumping, or frequent direction changes—can strain the peroneal tendons. Sports like soccer, basketball, tennis, and recreational running are common triggers. Sudden increases in training intensity, poor recovery between workouts, or spending long hours on your feet at work can also overload the tendons.

Physical and personal risk factors
Some people are more vulnerable due to their anatomy or health history. Common risk factors include:

  • High arches, which place extra stress on the outer ankle

  • Weak or tight muscles in the feet and lower legs

  • Wearing unsupportive or worn-out shoes

  • Previous ankle injuries or foot surgeries

  • Age-related tendon wear

  • Conditions such as diabetes or inflammatory arthritis

  • Long-term use of certain medications, including corticosteroids

What Are the Symptoms of Peroneal Tendonitis?

Symptoms often start mildly and worsen with continued activity. Many patients in Clifton notice:

  • Pain along the outside of the ankle or foot, especially during walking or exercise

  • Swelling or tenderness near the ankle bone

  • Stiffness or discomfort with ankle movement

  • A feeling of weakness or instability on uneven ground

  • Occasional snapping or popping if the tendon is irritated or not tracking properly

If ankle pain keeps returning or limits your ability to stay active, it’s a sign that the tendons may need professional care.

How Is Peroneal Tendonitis Diagnosed?

Peroneal tendonitis can be mistaken for ankle sprains or arthritis because the symptoms are similar. At Clifton Physical Therapy, diagnosis begins with a detailed one-on-one evaluation. Your physical therapist will review your activity level, injury history, and daily movement demands, followed by hands-on testing of ankle strength, flexibility, and balance.

Movement analysis and functional tests help pinpoint how the tendons are being stressed. Imaging may be recommended if symptoms suggest a tear or another underlying issue. An accurate diagnosis early on is key to preventing long-term tendon damage and helping you return safely to work, exercise, and everyday life.

How Physical Therapy Helps Peroneal Tendonitis

Physical therapy is one of the most effective non-surgical treatments for peroneal tendonitis. Instead of only masking pain, therapy focuses on restoring how your ankle and foot actually function during daily movement.

At Clifton Physical Therapy, treatment is built around reducing tendon strain, improving ankle stability, and correcting movement patterns that caused the problem in the first place. Clinical research on lower-limb tendinopathies consistently shows that structured strengthening and progressive loading programs can reduce pain by more than half while improving mobility and confidence with walking, running, and sports.

Patients often notice:

  • Reduced pain during daily activities within a few weeks

  • Improved ankle strength and balance

  • Better tolerance for standing, walking, and exercise

  • Lower risk of repeat injuries or chronic tendon damage

Exercises for Peroneal Tendonitis Relief

These exercises are commonly used in physical therapy to support healing and restore ankle strength. They should be performed with proper form and progressed gradually.

1. Heel Raises
Strengthens the peroneal tendons and calf muscles.

  • Stand with feet shoulder-width apart

  • Hold a stable surface for balance

  • Slowly rise onto your toes

  • Lower with control

  • Perform 10–15 repetitions for 2–3 sets

2. Toe Raises
Improves ankle control and endurance.

  • Stand with heels on the floor

  • Lift toes upward

  • Hold briefly, then lower

  • Repeat 10 times for 2–3 sets

3. Calf Stretch
Reduces tension through the ankle and foot.

  • Step one leg forward

  • Keep the back heel on the floor

  • Hold for 30 seconds

  • Switch sides and repeat 2–3 times

4. Wall-Supported Ankle Dorsiflexion
Enhances ankle strength and mobility.

  • Stand with your back against a wall

  • Lift toes toward your shins

  • Hold for 15 seconds

  • Repeat 5 times

5. Seated Towel Stretch
Relieves strain on the foot and outer ankle.

  • Sit upright with one leg extended

  • Loop a towel around the foot

  • Gently pull toward you

  • Hold 15–30 seconds

  • Repeat 2–3 times per leg

6. Eccentric Calf Strengthening
Builds tendon load tolerance.

  • Stand on a step

  • Rise onto your toes

  • Slowly lower one heel below the step

  • Perform 10 reps per leg for 2–3 sets

These exercises are most effective when guided by a licensed physical therapist who can adjust intensity based on pain and progress.

Preventing Peroneal Tendonitis

Preventing recurrence is a key part of long-term recovery. Helpful strategies include:

  • Warming up properly before activity

  • Wearing supportive footwear suited to your foot type

  • Gradually increasing activity levels

  • Strengthening foot and ankle muscles regularly

  • Addressing biomechanical issues such as high arches or poor balance

Early care makes a significant difference. Ignoring ankle pain often leads to longer recovery times and higher injury risk. To schedule an evaluation at Clifton Physical Therapy, call (973)-241-1338 and take the first step toward pain-free movement.

What others are saying

"I recently had ankle surgery and Clifton PT has been nothing short of amazing! My goal was to get back to playing soccer as quick as possible before the college season started and so far I'm right on track. Izzy, Bianca, Tiff, and John have gone above and beyond to make sure I'm back to 100%. Couldn't be more grateful to be treated by the best team ever!." - Nat Rufino

All the therapists at Clifton Physical Therapy are awesome, but I spend most of my time with Izzy and Bianca—and they’ve been amazing. They’re enthusiastic, knowledgeable, and always take the time to explain what I’m doing and what my issues are. Their positive energy and clear communication make a big difference in my recovery." - Bryan Tompkins

"Going Clifton physical therapy was one of the best thing that came out of my back pain! Every single staff member is amazing and cares for your recovery! I have been with them for the past couple of months and now continuing their workout program! I can’t recommend them enough! Tiffany, Izzy, Bianca and everyone else I have worked with there! Can’t rave about them enough!!." - Monica Mehta

"Clifton Physical Therapy has been a great place for me to heal my meniscus tear. The staff is very knowledgeable and friendly, and has been extremely helpful in guiding me through my recovery. I highly recommend their services.." - Kelly Bevando


Clifton Physical Therapy


✆ Phone (appointments): (973)-241-1338


Address: 1059 Bloomfield Ave, Clifton, NJ 07012