Peroneal tendinosis used to be called chronic peroneal tendinitis, however, research over the last 5-10 years has changed the way we understand how that particular injury works. Tendinitis (Latin: tendin, meaning tendon; itis, meaning inflammation) was a misnomer: in fact, the tendon wasn't inflamed but had become damaged at a cellular level - a new name Tendinosis (Latin: tendin, meaning tendon; osis, meaning degeneration) was given to the injury.
We used to think of peroneal tendinosis this way:
In fact, it works like this:
As you can see, the first two steps are the same, so all of the injury prevention information remains unchanged from when they were first introduced in the 1970s. That is, stretch and release the peroneals after all exercise. However, if you already have peroneal tendinosis, we do NOT recommend RICER & no-HARM anymore.
RICER & no-HARM are methods to reduce inflammation. Since there is no inflammation, they are useless. Worse than that, more recent research is showing that RICER & no-HARM are slowing the recovery rate of peroneal tendinosis. We need the small amount of swelling in the tissues around the tendon to provide enough blood to repair the cellular damage. If you want to self-treat this particular injury, you should add heat, not ice.
In fact, for ALL tendon injuries, use heat - not ice to quicken results.
For more information on inflammation and tendon injuries, email me directly via the contact page. For specific information on an injury you have, or for treatment, contact one of my clinics directly. You can find that information here.
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Dr Mitch Clark