What is Peroneal Tendonitis?
The peroneal tendons are located on the outside of the ankle and behind the fibula. When the tendon gets inflamed due to overuse or sudden increase of use, it is called peroneal tendonitis. The characteristic activities that cause this type of tendonitis are marathon running and sports that involve sprinting.
Causes of Peroneal Tendonitis
Peroneal Tendonitis has a few basic causes:
- Improper training
- Rapid increases in training
- Poorly fitted shoes
- High arches
Improper Training
People who train outside the recommendation of a coach and without approval from their doctor are more at risk of injury. Coaches are present to prevent athletes from injuring themselves accidentally or unnecessarily. Even if there is not a medical history of injury, people should check with their doctors before beginning rigorous training regimens.
Rapid Increases in Training
Going from light training to heavy training increases the risk of injury due to the muscles and joints not being prepared for a more rigorous training regimen. Training difficulties and amounts should be increased gradually. A sudden increase means the body is unprepared, thus more at risk.
Related: Do Ankle Weights Really Work? Complete Guide
Poorly Fitted Shoes
One of the most overlooked causes of injury happens to be poorly fitted shoes. Everyone is different with differently shaped feet. People should not buy shoes based on their appearance or price alone. Improperly fitted shoes cause the joints in the leg and foot to overcompensate for padding where there shouldn’t be or no padding where there should.
High Arches
People who have high arches are more susceptible to peroneal tendonitis because their heel is turned slightly inwards. This causes the peroneal tendons to work harder to turn the ankle back out. This overuse and stress is a huge factor in the development of peroneal tendonitis and other injuries.
Prevention of Peroneal Tendonitis
The best way to avoid peroneal tendonitis is to prevent it before it happens. Most preventative measures are in direct counterpoint to the causes of peroneal tendonitis.
- Appropriate warm-up and cool-down stretches to encourage proper muscle recovery post-workout
- Increasing training gradually
- Wearing footwear that appropriately supports both the foot and the ankle
- Maintaining light activity even during off-season training
Is Peroneal Tendonitis Treatable?
Thankfully, peroneal tendonitis is treatable. Most cases will heal without surgical intervention. Resting the ankle will do wonders to getting the tendons back in the right shape. Significant pain may necessitate the use of a walking boot until the pain subsides. Ankle braces are the best option for when there is no tenderness and the ankle is otherwise weight-bearing.
In rare cases, if the pain does not subside, or there is a tear in the tendons, doctors may recommend surgery to repair, or replace, the tendon.
Best Ankle Braces for Peroneal Tendonitis
Ankle braces are the best option for a slightly injured ankle with little to no pain and athletes looking to gradually get back into the game. Here are some of the best ankle braces for running with peroneal tendonitis.
BioSkin Trilok Ankle Brace
This ankle brace provides compression, support, and comfort, all without limiting the range of motion. BioSkin’s patented Ultimata material acts as a “second-skin,” providing medical-grade compression and allowing the skin to still breathe. The material is also hypoallergenic. The brace’s straps allow for more flexible fitting options and can be worn inside shoes.
The Trilok name stems from the three main components it is made out of: the inner compression sleeve, the soft and comfortable bracing material, and the supportive straps that support ankle posture.
The only con of the Trilok is its costly nature, running at $70. However, this is one of those cases where the price is indicative of quality.
Zamst A2-DX Strong Support Brace
Providing support in all directions, this brace is highly versatile. It provides both reliefs from injury and support to promote healing. It is designed to fit the structure of the foot and still stabilize in the event of applied pressure. It is known for being snug and breathable, without sliding around on the ankle.
Unfortunately, the Zamst is the most expensive brace on this list and it is known for being troublesome to set up.
BraceAbility Neoprene Water-Resistant Ankle Brace
This brace is waterproof, so it can be used in watersports. It is designed both for prevention and rehabilitation, meaning it can be bought prior to any injury as a safety precaution beforehand. Its design allows it to target heat retention and improve circulation to promote healing. It can also be worn within shoes and provides stability for sports outside of the water as well.
One con however is that despite being designed for water sports, it must be hand washed.
Zenith Athletics Ankle Brace
This ankle brace is both affordable and effective. It is made from neoprene and nylon and runs for about $30. It is durable and has adjustable laces for customized fits. The side strap prevents the ankle from moving in directions it is not supposed to without impeding walking or running. The brace is easy to put on and provides both comfort and support for a wide array of activities.
One thing to be watchful of with the zenith is that the sizes do not run true.
Med Spec ASO Ankle Stabilizer
This is a popular ankle brace because Med Spec offers a wide array of sizes to choose from. It is strong and durable, with figure-eight straps that protect the ankle in all directions. It has a bilateral design, meaning it can be worn on either foot. The elastic cuff around the ankle helps prevent it from slipping too much during wear.
Venom Ankle Brace
This neoprene lace-up compression sleeve runs for about $17. It is designed to strengthen and support the ankle while maintaining flexibility for all manner of activities. It is lightweight and soft, made of moisture-wicking material. Reviews state that the brace can dig into the skin if not worn over a sock, however.
Bracoo Ankle Support
This brace is designed for the treatment and recovery phase when the ankle needs to not move excessively. It will thus help prevent new injuries. Bracoo’s ankle support is made from latex-free neoprene and is a small enough profile to fit into shoes. It is also the cheapest of all options, running less than $10.
Ossur Formfit Peroneal Tendonitis Ankle Brace with Figure 8 Straps
This brace is a hybrid between a rigid stirrup and soft support. It limits inversion, eversion, flexion, and extension. It can be laced up quickly and worn within shoes. It’s also breathable so it can be worn all day. This brace is ideal if the ankle should not move extraneously at all, but is not a good fit for people who still want mobility.
Powerlix Ankle Brace
This pair of support sleeves helps stabilize the ankle joints and provides muscle pain relief. The fabric is made to be breathable and moisture-wicking. The compression provides benefits for blood circulation and the easing of joint pain. The knitted design allows for a snug fit and aids in protection. The sleeves are also super soft.
TechWare Pro Ankle Brace Compression Sleeve
This brace’s compression improves blood circulation and reduces inflammation. It is a great option for getting good support in the form of a sock. It comes in a wide variety of colors and a pair costs less than $20.
The Best Overall Ankle Brace for Peroneal Tendonitis
Across the board, the BioSkin Trilok is the best brace for peroneal tendonitis. It achieves this rank by providing support and stability without limiting the range of motion like other braces do, e.g. the Ossur Formfit.
The biggest con of the BioSkin Trilok is that it is expensive, running roughly $70. That said, the runner-up, the Zamst A2-DX is even more expensive than the BioSkinTrilok, starting at $80 for smaller sizes and going up from there.
The best brace for the cheapest price is the BraceAbility Ankle Brace. At only $25, it also has the added benefit of being waterproof, which the Bioskin Trilok does not.
Related: Should you own two pairs of running shoes?
Conclusion
Nevertheless, the BioSkin Trilok remains the best overall brace. It supports the foot and the ankle for all manner of injuries including peroneal tendonitis, plantar fasciitis, ankle sprains, and other injuries that require more stability in the aftermath.
The FootLok straps act as external ligaments, protecting the injured ligaments. The compression sleeve promotes blood circulation and decreases swelling. The fabric is breathable and the brace overall is low profile, allowing it to be worn with shoes.
Check it out at Amazon here.
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References
https://www.footcaremd.org/conditions-treatments/ankle/peroneal-tendinosis
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