Relief for Peroneal Tendonitis: Women’s Exercise & Stretch Guide

So, your ankle’s been acting up? Maybe it’s sore, stiff, or just plain stubborn after a run or a long day on your feet. If you’re dealing with peroneal tendonitis, you’re not alone—it’s a frustrating (and painfully persistent) issue that can sideline even the most active people. But here’s the good news: the right exercises and stretches can make a huge difference.

First, What Is Peroneal Tendonitis?

Quick refresher: Your peroneal tendons run along the outside of your ankle, helping stabilize your foot and prevent rolling. When they get overworked—think repetitive movements, sudden increases in activity, or even just weak ankle stability—you end up with inflammation, pain, and that annoying “why won’t this heal already?” feeling.

Let’s Talk Relief: Stretches & Exercises That Help

Whether you’re trying to calm things down or prevent a flare-up, here’s a mix of mobility, stretching, and strengthening moves to get those tendons back in business.

1. Calf Stretch (Because Tightness Isn’t Helping)

Tight calves can put extra stress on your peroneal tendons, so let’s loosen things up.

• Stand facing a wall, hands pressed against it.
• Step one foot back, keeping it straight, and press your heel into the floor.
• Hold for 30 seconds, then switch sides.

🚨 Pro tip: Bend your back knee slightly to target your soleus (a deeper calf muscle).

2. Peroneal Tendon Stretch (Yes, You Can Target It Directly!)

• Sit with your legs extended.
• Loop a resistance band (or a towel) around your foot and gently pull your toes inward.
• You should feel a stretch along the outside of your ankle. Hold for 20-30 seconds.

This one’s sneaky good—light but effective.

3. Ankle Eversion (Strengthen Without Strain)

• Sit down and loop a resistance band around your foot.
• Anchor the other end to something sturdy (or have a friend hold it).
• Slowly push your foot outward against the band’s resistance.
• Return to the start position and repeat 10-15 times.

Your peroneals will feel this in the best way.

4. Balance Work (Because Stability = Injury Prevention)

Ever tried standing on one foot with your eyes closed? It’s harder than it sounds, and it’s fantastic for ankle stability.

Try this:

• Stand on one foot for 30 seconds. Too easy?
• Add a pillow under your foot or close your eyes for an extra challenge.

Strengthening your stabilizing muscles means fewer flare-ups down the road.

Wrapping It Up

Recovering from peroneal tendonitis takes patience, but these exercises will help speed things up. Keep things gentle, stay consistent, and—above all—listen to your body. If the pain sticks around or gets worse, it’s worth checking in with a pro.