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Daily Mobility Exercises by Dr. Kelly Starrett › Forums › General › Peroneal Tendon Dislocation advice
Tagged: ankle, cuboid, dislocation
After enough thought and diagnosis, a strange series of events have led me to believe that I have somehow managed to cause my peroneal tendons to become dislocated on my left ankle. I think I tore the attachment/sheath that holds them behind the bone and now they feel like thye are slipping or silding over the bone and then I have to contort my toes and ankle slightly to relieve the strange feeling and they slide back into place.
I’ve taped and tried to immobilize but it’s still able to dislocate. I’m on nsaid and a muscle relaxer to help with the peroneal spasms. I’ve stopped all ball and massage work because it seems to make it worse. No painful popping or swelling. Just a small area of pain behind the ankle bone. I’m guessing this is the tear area.
What now? Am I doomed to have surgery? Can this heal on it’s own? Anyone else go through this?
Hi Ali,
Thanks for the reply Kristian. I’m unsure what to do and yes, dealing with the frustration of not knowing if it’s will heal on its own ofr not. I guess if ‘m not in pain then I can rest and see if I’m one of the few that can heal on my own. I didn’t acutally injure or sprain it so I assume my issue is a chronic breakdown from tight peroneals and something finally gave. My right foot is also really twingy and weird like the left was before it brokedown. Great. I guess I had this coming. I’ve found that once you think you know something or are mastering one areas, then you get hurt or bonk in another. The journey of fitness, huh? I sound like such a fatalist. LOL Now I’m wiser. Just to figure out the way through this now. ( I actually have this strange recollection of this happening to me as a kid- no pain but knobby tendons on this same leg. I think I fell of a horse or got stepped on. Can’t remember exactly.)
Heat REALLY REALLY helps relieve all the tight knots and spasms. Thank God for heating pads and athletic tape. I haven’t iced. No swelling. No pain with normal, mild, low impact walking and unavoidable stairs. Just some funny spasms and tension. Today, I’m sitting on my ass and eating junk food in front of the TV all day though. For like 2 more days too. (ok, organic veggies and dip. I am TRYING to be lazy…)
Really not looking forward to being off my feet- my job requires that I’m on my feet all day training dogs and the chores accompanying them. On a monthly rotation cycle, I’d be out of business for an entire cycle! Ouch to my pocketbook… or my ankle. Only time will tell. Maybe I can plan the surgery around a “quiet” time in life. Then go insane since I’d be trying to do- like, yoga or something to keep myself busy- with a boot on. I’m picturing this. Laughing already! How’d you keep yourself from going crazy!?
Update: so it’s been 10 days and I’m happy to say that with ABSOLUTE REST! and no nsaids, taping to inhibit the peroneals and some dorsiflexion (very stiff ankles!), heat pads for two hours a day or more… (LOVE the relaxing heat- it loosened up my lower leg and foot) and some mild gentle yoga stretching of my hip capsules to keep my knees, hips and legs from getting tight from all that ankle stiffness…THEY ARE IMPROVING!
I’m happy to report that I progressed through to removing the tape, gradually feeling the spasms and the dislocation reduce to a minimum.
I’m not back to walking as exercise but I can walk about 1 mi to son’s bus stop and only feel my legs warm and not tighten. GOOD!
I tried to gently roll out some trigger point areas on the lower legs (ouch!) and was successful in releasing alot of knots and gaining more ROM without irritation to the injured area. I marked the points with a Sharpie marker and am keeping an eye on which is getting tight again or not. Very interesting.
I am working to strengthen my feet and adductors, inverters and internal rotators. This seems to be helping my feet or atleast not aggravating it too much. Yesterday was an increase in foot strengthers and I have a little bit of imflammation near the dislocation are today. Not pain, but I can move my toes around and feel the ropy feeling. Taking it easy. Feet and low legs feel better though.
We’ll see if this sticks and I can maybe ride the bike or jog like 25 feet in a few weeks.
Any improvement on the injury??
Kristian,
I’m curious about this injury. If you had torn the attachment or sheath then is this an injury that would heal itself at all? And if it does…then would the active movement during the healing process mean that the tendon might be set in a less than ideal location?
It sounds like things are on the mend. I hope it makes a full recovery for you!
So it’s been over a year since I’ve suffered from this overuse injury to my peroneal tendons on both sides. What a crazy journey I wish to never repeat! If I have one word of advice for you… it’s to be patient, because it’s taken a long time but I’m getting back to not having my ankles interfere with my ability to exercise.
Thank you for sharing your story. Your early symptoms are very similar to those what I am currently experiencing.