Peroneal Tendinopathy Starter Exercise Guide

1. Calf Stretch

What it helps: Keeps the calf and Achilles supple, easing tension through the ankle and the arch of the foot.

How often: 3 sets of 20–30 sec hold, daily.

1. Stand facing a wall, hands on the wall, surgical leg back.
2. Keep the back knee straight and heel down, and lean forward until you feel a stretch in the calf.
3. Then bend the back knee slightly to stretch a little lower.

Tip: Keep the stretch gentle and steady — no bouncing.

2. Gentle Ankle Range of Motion

What it helps: Eases motion back into the ankle so it stays supple, within the limits your surgeon sets.

How often: 2-3 sets of 10, as directed.

1. Seated, slowly point your foot down and bring it back toward neutral.
2. Gently move the foot side to side.

Tip: Stay within a comfortable, pain-free range — avoid forcing the foot.

3. Ankle Pumps

What it helps: Keeps blood moving to reduce swelling and the risk of clots while you're less active — small, frequent, and important early on.

How often: 20 repetitions, several times a day.

1. Flex your foot up, pointing your toes toward the ceiling.
2. Point your toes down, away from your body.

Tip: Move slowly and with control.

4. Resistance Band Ankle Eversion & Inversion

What it helps: Strengthens the muscles that turn the foot in and out — the side-to-side stabilizers that protect the ankle from rolling and keep it steady on uneven ground.

How often: 2–3 sets of 12–15 each, most days.

1. Sit with a resistance band looped around the foot. For eversion: anchor the band on the inner side and turn the sole outward against it, then return slowly.
2. For inversion: anchor on the outer side and turn the sole inward against the band.
3. Keep the lower leg still — the motion is at the ankle and foot.

Tip: Controlled, light resistance.

5. Walking Program

What it helps: Comfortable, frequent walking keeps the joints loose, builds your stamina, and rebuilds confidence on your feet. Little and often beats long and tiring.

How often: throughout the day.

1. Take short walks at a comfortable pace.
2. Increase your distance gradually as you feel able.

Tip: Use your assistive device as directed.

6. Heel Raises

What it helps: Strengthens the calf and steadies your balance, rebuilding the push-off that drives walking.

How often: 2-3 sets of 10-15, once or twice a day.

1. Stand holding a counter.
2. Rise up onto your toes.
3. Lower slowly.

7. Single-Leg Balance

What it helps: Trains your hip and leg to stay steady when all your weight is on one side — which is most of walking. Better balance means a surer, more confident step.

How often: daily.

1. Stand near a counter for safety.
2. Lift one foot and balance on the other leg.
3. Hold as able.

Tip: Holding the counter with one or both hands still counts. Letting go comes later, if it comes at all.

8. Balance & Proprioception Drills

What it helps: Sharpens your sense of where your joints are in space — the control that keeps you steady and prevents missteps.

How often: a few times a week.

1. Step onto a wobble board with your feet either side of the centre, near a counter you can reach.
2. Bring the board level and hold it there - the work is in the small corrections.
3. Then tip it slowly side to side, and forward and back, under control.
4. Step off and rest before repeating.

Tip: A wobble board tips under you; a balance pad only gives. That is what makes this the harder of the two, and it is worth being steady on the pad first.

About Peroneal Tendinopathy

What the condition is, how it's usually managed, and what to expect — read the Peroneal Tendinopathy guide.

Recovery reading

• Bunion Surgery Recovery
• Achilles Tendon Surgery Recovery
• Ankle Fracture Surgery Recovery
• Walking After Foot Surgery
• All Foot & Ankle recovery guides