Peroneal Tendinopathy — Complete Exercise Program

Calf Stretch

Keeps the calf and Achilles flexible, easing tension on the arch.

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

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.

Tips:

• Keep the stretch gentle and steady — no bouncing.

Commonly done as 3 sets of 20–30 sec hold, daily.

Gentle Ankle Range of Motion

Keeps the ankle moving comfortably to restore gentle motion.

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

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

Tips:

• Stay within a comfortable, pain-free range — avoid forcing the foot.
• Your care team can guide how much ankle motion is right for your recovery.

Commonly done as 2-3 sets of 10, as directed.

Ankle Pumps

Improves circulation and helps reduce swelling.

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.

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

Tips:

• Move slowly and with control.

Commonly done as 20 repetitions, several times a day.

Resistance Band Ankle Eversion & Inversion

Strengthens the muscles on both sides of the ankle that turn the foot in and out.

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.

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.

Tips:

• Controlled, light resistance.
• Keep the shin still — only the foot turns.

Commonly done as 2–3 sets of 12–15 each, most days.

Walking Program

Short, frequent walks build endurance and confidence.

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.

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

Tips:

• Use your assistive device as directed.

Commonly done throughout the day.

Resistance Band Ankle Eversion & Inversion

Strengthens the muscles on both sides of the ankle that turn the foot in and out.

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.

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.

Tips:

• Controlled, light resistance.
• Keep the shin still — only the foot turns.

Commonly done as 2–3 sets of 12–15 each, most days.

Heel Raises

Strengthens the calf and improves balance.

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

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

Commonly done as 2-3 sets of 10-15, once or twice a day.

Calf Stretch

Keeps the calf and Achilles flexible, easing tension on the arch.

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

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.

Tips:

• Keep the stretch gentle and steady — no bouncing.

Commonly done as 3 sets of 20–30 sec hold, daily.

Single-Leg Balance

Improves balance and stability.

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.

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

Commonly done daily.

Walking Program

Short, frequent walks build endurance and confidence.

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.

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

Tips:

• Use your assistive device as directed.

Commonly done throughout the day.

Resistance Band Ankle Eversion & Inversion

Strengthens the muscles on both sides of the ankle that turn the foot in and out.

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.

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.

Tips:

• Controlled, light resistance.
• Keep the shin still — only the foot turns.

Commonly done as 2–3 sets of 12–15 each, most days.

Heel Raises

Strengthens the calf and improves balance.

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

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

Commonly done as 2-3 sets of 10-15, once or twice a day.

Single-Leg Balance

Improves balance and stability.

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.

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

Commonly done daily.

Balance & Proprioception Drills

Sharpens balance and joint awareness.

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

Commonly done a few times a week.

Calf Stretch

Keeps the calf and Achilles flexible, easing tension on the arch.

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

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.

Tips:

• Keep the stretch gentle and steady — no bouncing.

Commonly done as 3 sets of 20–30 sec hold, daily.

Resistance Band Ankle Eversion & Inversion

Strengthens the muscles on both sides of the ankle that turn the foot in and out.

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.

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.

Tips:

• Controlled, light resistance.
• Keep the shin still — only the foot turns.

Commonly done as 2–3 sets of 12–15 each, most days.

Single-Leg Heel Raises

A key strength milestone — calf raises on the surgical leg alone.

What it helps: Calf strength on one leg — a milestone that means the ankle can power a normal step on its own.

1. Stand holding a counter for balance.
2. Rise onto the ball of your surgical foot only.
3. Lower slowly.

Tips:

• Build repetitions gradually — this strength often returns slowly.

Commonly done as 2-3 sets of 8-12, daily.

Single-Leg Balance

Improves balance and stability.

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.

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

Commonly done daily.

Balance Board Training

Challenges the ankle's steadiness on a gently unstable surface.

What it helps: Challenges the ankle to react and steady itself on an unstable surface — the control that helps prevent rolls and falls.

1. Stand near a counter for support and place both feet on a balance or wobble board.
2. Slowly tilt the board forward, back, and side to side under control.
3. Progress toward more movement as your steadiness improves.

Tips:

• Keep a hand or fingertip on support until you feel secure.

Commonly done as 2-3 sets, several times a week.

Low-Impact Recreational Activities

Enjoyable activities that protect your joint.

What it helps: Getting back to the activities you enjoy in ways that are kind to your joints — the whole point of building this strength.

Commonly done as you like.

Resistance Band Ankle Eversion & Inversion

Strengthens the muscles on both sides of the ankle that turn the foot in and out.

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.

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.

Tips:

• Controlled, light resistance.
• Keep the shin still — only the foot turns.

Commonly done as 2–3 sets of 12–15 each, most days.

Single-Leg Heel Raises

A key strength milestone — calf raises on the surgical leg alone.

What it helps: Calf strength on one leg — a milestone that means the ankle can power a normal step on its own.

1. Stand holding a counter for balance.
2. Rise onto the ball of your surgical foot only.
3. Lower slowly.

Tips:

• Build repetitions gradually — this strength often returns slowly.

Commonly done as 2-3 sets of 8-12, daily.

Single-Leg Balance

Improves balance and stability.

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.

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

Commonly done daily.

Walking Program

Short, frequent walks build endurance and confidence.

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.

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

Tips:

• Use your assistive device as directed.

Commonly done throughout the day.

Low-Impact Recreational Activities

Enjoyable activities that protect your joint.

What it helps: Getting back to the activities you enjoy in ways that are kind to your joints — the whole point of building this strength.

Commonly done as you like.