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Peroneal Tendon Repair Starter Exercise Guide
A short starting program — 8 exercises drawn from the full 41-exercise program. These are the movements most people begin with.
Before you begin. This is general guidance, not a personal prescription. If your surgeon or therapist has given you a different program or different limits, follow theirs.
1. Theraband Eversion
What it helps: Strengthens the muscles on the outside of the ankle that protect it from rolling.
How often: 2-3 sets of 10-15, daily.
- Sit with a resistance band looped around the outside of your foot, anchored to the opposite side.
- Slowly turn your foot outward against the band.
- Return slowly to the start.
Tip: Keep the movement slow and controlled, within a comfortable range.
2. Single-Leg Balance on Foam
What it helps: Challenges your ankle and leg to stay steady on a soft surface, sharpening the reflexes that keep you sure-footed.
How often: 3 sets, several times a week.
- Stand on a foam pad or cushion near a counter for support.
- Lift the other foot and balance on the surgical leg.
- Hold with control, then rest.
Tip: Keep support nearby — build up your time as balance improves.
3. Toe Range of Motion
What it helps: Gently restores motion in the toes so they stay supple and mobile.
How often: 2-3 sets of 10, as directed.
- Seated, gently bend and straighten the toes, using your hand to assist if needed.
- Hold each position briefly.
- Stay within a comfortable, pain-free range.
Tip: Keep the movement gentle, within a comfortable, pain-free range.
4. Straight Leg Raises
What it helps: Builds quad and hip strength while the knee stays straight, so the muscle works hard without stressing the joint.
How often: 2-3 sets of 10, once or twice a day.
- Lie down with one leg bent and the other straight.
- Tighten your thigh and lift the straight leg a few inches.
- Lower slowly.
Tip: Keep the knee straight as you lift.
5. Seated Knee Extensions
What it helps: Keeps the thigh strong and the knee straightening well while you stay off your feet.
How often: 2-3 sets of 10, once or twice a day.
- Sit in a chair with your foot supported.
- Straighten your knee, lifting the lower leg.
- Lower slowly.
Tip: Keep the movement at the knee, not the ankle.
6. Core Activation
What it helps: Switches on the deep core muscles that stabilize your pelvis and spine, giving your hips a solid platform to move from.
How often: 2-3 sets of 10, daily.
- Lie or sit comfortably.
- Gently draw your belly button toward your spine.
- Hold a few seconds while breathing normally, then relax.
Tip: Avoid holding your breath.
7. Hip Abduction
What it helps: Strengthens the outer-hip muscles that keep your hip level and steady — strength you can build without putting any weight through your healing foot.
How often: 2-3 sets of 10, daily.
- Lie on your side with the surgical leg on top, legs straight.
- Lift the top leg upward a comfortable distance, keeping it in line with your body.
- Lower slowly.
Tip: Keep your toes pointing forward, not up toward the ceiling.
8. Hip Extension
What it helps: Strengthens the glutes and the muscles behind the hip that power each step — built while staying off the foot.
How often: 2-3 sets of 10, daily.
- Lie on your stomach, or stand holding a counter for support.
- Keeping your leg straight, lift it gently backward.
- Lower slowly.
Tip: Move from the hip and avoid arching your low back.
See the complete 41-exercise program, phase by phase.
Recovery reading
Browse all exercise guides · Condition guides · Recovery education library
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These are general exercise guides, not a personal prescription. The repetitions and frequency shown are what's commonly used — your own surgeon or therapist may advise something different, and their guidance comes first.