Hey everybody it's Doctor Jo, and today I'm going to show you, wait where's my
Patronus? Expecto Patronum! It's my unicorn Kali who's my Patronus!
Are you going to help me with Patronus tendonitis?
I mean peroneal tendonitis? I'm going to show you some stretches & exercises, so
let's get started.
So the peroneal tendon
runs along the outside of your foot, so a lot of the stretches are going to be for
your, calf, achilles tendon area, soleus, all those muscles around the area, and
then even for that tendon itself, so let's start off with a calf stretch. I
like to use a little roll, you can use a pool noodle you can use just a rolled-up
towel or just hang it off the edge if you're sitting on a couch or a bed or
something, but use something to prop it up so your your heel has some movement.
Then take a stretch strap or a belt. If you don't have one of these, you can use
a big towel or even a dog leash, but something that has a loop works best. Put
it around the ball of your foot, relax out foot and use the strap just to pull
it towards you, so as you can see I'm pulling my toes and my foot, but I'm not
actively moving my foot, so you want that the leg to be nice and relaxed, and then
you're just going to pull towards you, and you should feel it stretching that
calf muscle underneath, so you want to hold that stretch for 30 seconds, take a
little break, shake it out, and do that a total of three times. So just getting a
nice big pull in there, and then after you get it stretched out, if you're
already in this position, you can go ahead and do some exercises even though
I probably do all my stretches first, since I'm already here this is where I
would want to be, so the the peroneal tendon over here helps pull your foot
outwards into the eversion motion, so we're going to exercise it in that
motion and using resistive bands is the best way to do it.
In the thera-band series, red is the second lightest, it starts off yellow
then goes red, green, blue, and so on from there, so you probably want to start off
with the lightest one. If you don't have the thera-band brand, make sure you're
checking to see which one is the lightest because you want to start off
pretty light because if you've got the tendonitis in there, it's already a
little irritated so you don't want something that's going to irritate it
even more. Make a loop with the band, put it around the foot, and how do we get it
to go outwards you might ask, well anchor it around the other foot. So you want
that knot to be in the opposite side that you want to push out, so we're going
to go out this way, and you can make it tighter by just tightening up that band
a little bit. I like having that roll so you still have the free movement of your
foot, but try and move just at your ankle. Sometimes people want to kind of move
that whole leg, but this part should really stay still and you're just going
to turn out and come back in, so that's that eversion,
going out and coming back in, so it's not going to be a huge movement and this
might be just a little bit irritating if you have that tendonitis, so make sure
that you start off of with that light band like I said, and if you're not getting
good movement or maybe it's hurting a little more than you think it should,
just try doing that without the band as well. So now we're going to do some
standing up stuff. For the stretches and exercises standing up, make sure you have
something sturdy to hold on to, so a chair or a countertop because some of it
has to do with balance and you want to make sure that you're safe and you're
not all over the place, so now we're going to do a runner stretch for the
calf. Hold on to something sturdy like the chair, the leg that you want to
stretch you're going to put back behind you, make sure your toes are pointed
forwards and that your back heel is down, then you're going to take your front
knee and lean forward until you feel a stretch back there in your calf.
If you need to bring that foot a little more forward you can so it doesn't put
stress on there, keep that leg nice and straight,
and just stretch forward holding that for 30 seconds, and then doing that three
times. So we can making sure that heel is down on the ground and that those toes
are pointed forwards, and then leaning in until you feel good stretch in the calf
area, then just changing that stretch a little bit you're going to stretch your
soleus muscle. The soleus is right underneath the calf, so you're going to
stretch it pretty similarly, except this time you're going to bend your back knee
as well, and once you bend your back knee that kind of takes the calf out of it so
then it stretches the soleus. So bending that back knee this time, bending the
front knee, still keeping my heel down still keeping the toes forward and then
bending forward. Now sometimes people feel this a little bit in the front and
their ankle if they've got some tightness in their joint, that's okay
because you're still stretching that whole area a little bit, that's what you
want, so same thing holding the stretch for 30 seconds and then doing that three
times on each side. So coming back up shake it out a little bit, bend both
knees and then bend forward trying to keep that heel down.
After you get that good and stretched out, and then you're going to do some
exercises, so the next one is just going to be a heel toe raise. Put your feet
about shoulder width apart and again hold on to something sturdy just so you
have to have it for balance because if you have some balance issues, it makes it a little
bit easier to focus on the technique if you've got something to hold on to, so
this time just want your feet about shoulder width apart, you're going to
come up on your toes slowly come down, and then pull your toes up, so it's very
much about the control. If you're coming up and then just coming right back down,
you're missing out on part of the exercise, so make sure you're going up
then nice and slow down pulling the toes up not taking your booty back, but
pulling the toes up slowly coming down, so if you need to start with both hands
holding on to the chair or countertop that's fine ,but if you can get to 20-25
and it's easy, then try just one hand holding on, and then that's easy just try
maybe like a finger for a little bit of balance holding on, but if you're pushing
down and your finger is getting bent, you're probably still putting too much
pressure it is just a little finger for some balance, and then if that's really
easy then you can try it without holding on, but again if you're not holding on
you come up like this and you come straight back down, you probably are not
quite ready for it because you really want to be able to control that motion
coming back down. If all those become easy, then you can go to just one foot
going up on the toe, coming back on the heel, and then doing the same thing, then
one hand, and then no hands, doing it so again if you feel a little unbalanced,
make sure you're holding on first. Then after that, you're just going to do
regular single leg balance, and the reason this is so good is because that
peroneal tendon on the outside has a lot to do with our balance. Our ankles, and
our hips have a lot to do with balance, so a good way to strengthen those after
we get it healing, is just to work on balance, so the same thing if you need to
start off with holding on with two, that's fine, then you can go down to one hand
fingers, then you can just go to one finger, and then you can try balancing
without anything at all. If you get to this point this is pretty easy, then
start putting a little bit of movement into the balance by then just reaching
forward a little bit and coming back, and if you look at my ankle while I'm doing
these balances series, it's moving around, but that's okay, that's what it's
supposed to be because it's just trying to find the center of gravity and it's
trying to find our balance, so if it's wiggling, that's okay, that's completely
normal, but if it's hurting, then you're probably not quite ready for it yet, so
the last exercise and stretch is going to be on a step. So a pretty easy stretch
for that peroneal tendon, you can use the step, you don't have to use the step, you
can just do it on the floor, but I like doing it on the step because I feel like
it's a little higher up and you can push down a little bit, but since the tendon's
on the outside here, just roll your foot a little bit on that step, and then push
downwards, so you're just kind of stretching that tendon in that motion, so
again you can do it on the floor, you don't necessarily have to do it on the
step, but I like having a little bit of bend in the knee because it's not quite
as much pressure on them. So when you've got that tendonitis, you might want a
little bit less pressure, and then you can just put it down on the floor and
then kind of push down, but you're pushing downward so it's getting that
stretch at the ankle, so that would be a 30 second hold holding it for 30 seconds,
take a little break, and then do three of those. Then the last stretch using a step
for the Achilles tendon which is back here, and so that gets tight often so a
step is a great place to stretch that out. Hopefully on your steps you have
railings because again if you need some balance, you will hold on to something
because you're on the edge of the step, sometimes that's a little hard with
balance especially if you've got some ankle issues going on, so make sure
you're holding on to something or have somebody there that can hold on with you.
Put the ball of your foot right on the edge of the step, the other foot can stay
completely on for some more balance, and then you're just going to drop that heel
down until you feel a really good stretch in there, and so this is one of
my favorite stretches, I feel like it really gets that spot in there and so
again you want to hold that stretch for thirty seconds, come back up, shake it out,
and do that a total of three times. So that's a really good stretch there, and
then the last thing with the step is doing a sidestep up, and so what this
does is since you're doing a side word, side words, sideways kind of motion,
you're really getting that outer tendon working, and so that's really good to
help strengthen it. So with the sidestep ups, what I like to do is when I go back
or go sideways, go back just a little bit, and the reason for that is if I just go
sideways, see how my knee comes forward a little bit, and if it goes in front of the
toes, that puts a lot of pressure on it. Now some people say just kind of stick
your booty back, which is fine, but I find that if you step back and out just a
little bit, that's just as effective, it's a little bit easier for people to get
this motion because you're still it's forcing you stick your booty out then
just going straight out and having to stick your booty out, so again you're
just going out and back, and so that's going to really do some good
strengthening in those ankles there, but make sure you do both sides because it's
working each side differently, and just start off with about ten of those
because it's going to be a lot especially depending on how high your
step is, and then you can work your way up from there. My unicorn Kali. So those
are your stretches and exercises for peroneal tendonitis. Make sure you help
support our channel by clicking up here, and don't forget to subscribe by
clicking down here. Are you ready to get out of here boom! Be safe. Have fun,
and I hope you feel better soon.
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