Peroneal tendonitis can be a frustrating and painful condition. Even during rest, and treatment, not wearing the proper shoes can slow down or even stall your recovery time.
So, to help you prevent the condition from worsening, we reviewed the best shoes for peroneal tendonitis available for men and women.
We will also answer some common questions about peroneal tendonitis including causes, self coping recommendations, and more.
Let’s dive right in!
Reviewing The Best Mens Shoes For Peroneal Tendonitis
OUR TOP PICK FOR MEN
Asics Cumulus 20
Mens Running Shoes
The cumulus 20 is an excellent choice for people who struggle with peroneal tendonitis. It is specifically designed to absorb shock using rear-foot gel technology cushioning and has an impact guide system design which enhances the foot’s natural gait from when the foot strikes, to when it launches off the ground.
You will find that the out-sole is highly durable and has vertical flex grooves which enhances flexibility while maintaining full mid-foot ground contact when striding. The shoe also has removable insoles and comes in 12 unique color combinations.
Overall this is a high-quality running shoe that is flexible, lightweight and does a great job at absorbing weight, all for a reasonable price.
Brooks Glycerin 14
Mens Running Shoes
The Brooks Glycerin 14 does a great job at providing all-around cushioning for all-around comfort and support. It uses super-lightweight mesh and synthetic materials which are breathable and flexible, making this a great option for running long distances.
What we liked most about this running shoe is the rounded heel is designed to align the middle of your ankle. What this does is it improves stability and reduces the amount of stress on the foot.
This shoe also has targeted pressure zones that distributes weight throughout the heel and midsection of the foot, which is a key factor in helping reduce symptoms caused by peroneal tendonitis. Lastly, the midsole and rear of the shoe is made up of air blown rubber for stress absorption on impact.
Saucony Triumph ISO 4
Mens Running Shoes
The men’s triumph ISO 4 shoe is great for athletes and individuals who suffer from underpronation (foot positioning problem). The isofit lacing technology is designed to adapt to your foot, and the performance contoured footbed cradles the foot for a more custom feel. Both these features help provide complete support underneath and outside of the foot.
This shoe also has a triflex outsole is flexible, and is designed to better distribute body weight on impact, which is essential for relieving stress and tension caused by peroneal tendonitis. It also has plush cushioning which enhances energy return when running or walking.
The running shoe supports high to medium arch foot types and is constructed from engineered mesh, which supports both the ankle and upper region of the foot.
Overall, this is a very light-weight and comfortable shoe that does a superb job of absorbing most of your body weight to help reduce tension when running or walking long distances.
Mens Running Shoes
The men’s 990v4 NewBalance running shoe is made up of 100% leather and textile. It is very comfortable to wear and has a breathable mesh with leather overlays to help with durability and support to the outside of the foot .
This shoe also has a blown rubber outsole which does a good job of distributing weight on impact and taking the stress away from the ankle region. What we liked most about this shoe is it comes with EVA on the heel region, which can mold to the shape of your feet while providing extra cushioning and arch support.
Our Top Pick For Men, And Why!
Our favorite shoes for men who have peroneal tendonitis is the Asics Cumulus 20 running shoe.
These are the best running shoes we found for solving common problems related to peroneal tendonitis. It is carefully designed to reduce tension and stress off the heel area and ankle using advanced gel technology, which is where symptoms are most present.
In addition, it also enhances your foot’s natural movement and is the most flexible on our list. This shoe will make you feel like your walking on cloud 9 for a very reasonable price.
Reviewing The Best Womens Shoes For Peroneal Tendonitis
OUR TOP PICK FOR WOMEN
New Balance WT610V5
Women’s Trail Shoes
Surprisingly, this women’s New Balance shoe is affordable for the value it offers. It has Abzorb crash pad technology which helps absorb weight on impact, and an injection-molded EVA(Ethylene Vinyl Acetate) midsole which provides a comfortable, lightweight feel.
The shoe also has a lace-up mesh trail with synthetic overlays that are also very lightweight and flexible, providing full ankle support around the ankle band of the shoe.
You will also find that the rubber sole is durable, allowing for more aggressive activities. The only downside to this running shoe is it’s not ideal for those who have narrow feet, as the width profile better supports medium to wide foot types.
Brooks Glycerin 16
Women’s Running Shoes
This shoe is an effective solution for women who suffer from, or want to prevent peroneal tendonitis. The midsole has a 10mm midsole drop which adds stability and supports both medium to high arch foot types.
You will find that this running shoe is very light-weight and comfortable surrounding your foot, giving you a plush feel. It also has 25% more adaptive cushioning than the brooks standard DNA midsole, and they significantly improved the flexibility when comparing to previous models, such as the glycerine 15, and 13.
Mizuno Wave Rider 21
Women’s Running Shoes
The Mizuno women’s wave rider 21 provides a lightweight feel that feels seamless and effortless. It contains an advanced U4IC midsole foam, which offers even weight distribution and durability.
It is composed of a triple zoned mesh that improves breathability and flexibility. The inside of the shoe also has soft inner sock lining material to reduce slipping and provides extra support to you arch in order to maximize comfort.
Overall, this is a reasonably priced running shoe that is ideal for preventing or coping with peroneal tendonitis. However, you may find that the cushioning feels a bit firm compared to other shoes in this range.
Saucony Cohesion 11
Women’s Running Shoes
The women’s Saucony Cohesion 11’s are affordable and durable. We liked the flexibility of the shoe and how much traction the rubber sole provides when running.
It contains supportive upper overlays made up of textile and synthetic materials. The shoe also has a heel grid system that offers stable cushioning, making this an excellent option for walking long distances.
However, we did find that material inside of the shoe is a bit slippery which can cause your foot to feel like its swimming inside the shoe. This can be easily fixed with a sock liner which provides additional grip.
Our Top Pick For Women, And Why!
Our best women’s walking/running shoes for peroneal tendonitis is, of course, the NewBalance WT610V5.
It’s the most flexible and lightweight shoe on our list to help take the weight off the rear region of the foot, therefore reducing stress and tension on the heel and ankle. It provides the needed support to your arch, as well as the outside of your foot.
It’s also lightweight, and comfortable for a very affordable price point. Whether you are going for a walk, or run, these are the best running shoes for relieving pain and discomfort caused by peroneal tendonitis.
What Is Peroneal Tendonitis?
Your foot has two tendons (bands of tissue) that run beside each other, behind the outside of the ankle bone.
The first peroneal tendon attaches to the outer section of your midfoot, and the second one is connected to the inside of the arch. The purpose of both these tendons is to protect the foot from injury caused by a sprain, and to help stabilize it when running or walking.
Peroneal tendonitis is a condition of those tendons becoming damaged. Small microtears can often cause inflammation which leads to pain and swelling, making it difficult to walk or even stand. The swelling and pain is often located in the back of the foot and can get worse over time if left untreated.
What Causes Peroneal Tendonitis?
The most common reason why people experience peroneal tendonitis in the foot is due to the overuse of the peroneal tendon. This causes them to stretch and tear to a small degree.
These micro-tears can occur when performing high-intensity activities, such as playing sports or running. Overusing your peroneal tendons can usually be avoided by stretching the foot prior to performing any physical activity.
More severe tears in the tendons can be a result of more traumatic injuries that are caused by motions such as jumping or landing too hard on your foot. These tears are much larger and can result in long term chronic pain if not cared for.
Abnormal Foot Structure
Having flat feet, or high arches can create tension and muscular abnormalities, which can put more stress on the peroneal tendon, causing it to stretch and tear. Not having enough support under your foot can significantly increase the amount of tension which can cause peroneal tendonitis.
Conditions such as rheumatoid arthritis and spondyloarthropathy can cause inflammation in the back region of the foot. This can result in other conditions including Achilles tendonitis or tibial tendonitis
Peroneal Tendonitis Symptoms
What does peroneal tendonitis feel like?
The levels of symptoms someone can experience when both tendons are inflamed can differ depending on the severity of the injury. Symptoms can include;
- Pain located at the back of the ankle
- Pain when turning the foot
- Swelling at the back of the foot or ankle
- Instability of the ankle when supporting body weight
- Ankle and back of the foot is warm to the touch
- Increasing pain in the ankle or back region of the foot during activity
How Long Does Peroneal Tendonitis Take To Heal?
How long it will take for peroneal tendonitis to heal will depend on the amount of rest you give your foot, without overusing it. Because tendonitis is caused due to the consistent use of the peroneal tendons, it is important to pause any activity and minimize the amount of walking you do throughout the day.
The levels of injuries differ from person to person, therefore there is no exact answer as to how long it may take for peroneal tendonitis to go away. Even minor injuries may take a considerable amount of time to completely heal.
However, you can speed up the healing process of peroneal tendonitis by implementing proper rest, and stretching. Applying ice or a cold wrap for at least 10 minutes a day can also help reduce inflammation and aid in recovery.
How Do You Heal Peroneal Tendonitis Fast?
Below are 3 ways you can speed up the healing process if you suffer from peroneal tendonitis. These practices can be done independently or combined for better results.
Preventing the ankle from moving around can better speed up your recovery time. This can be done by using a boot and making sure that your shoes are securely fitted to your feet which helps relieve stress on the peroneal tendon.
Using anti-inflammatory drugs recommended by a doctor or physical therapist can help reduce swelling and relive pain. An example of effective medication used to reduce inflammation is ibuprofen which is specifically intended for reducing pain and swelling during recovery.
Physical therapy can include applying ice, heat, as well as ultra sound therapy. These practices can be used to reduce swelling and expedite the healing process.
How To Cope With Peroneal Tendonitis
To help relieve any pain or swelling, and increase peroneal tendonitis recovery time, there are a few things you can do daily;
- Apply an ice pack or gel pack on the affected area every 3-4 hours, for a minimum of 10 minutes each time.
- Keep your ankle elevated on a pillow or cushion when sitting or laying down. This will increase blood flow to the area. Doing this will promote faster healing, as well as reducing inflammation due to more oxygen and nutrients reaching the foot.
- Taping around your foot and ankle can provide support and protection. You can use the same taping technique on sprained ankles for peroneal tendonitis.
- You can consider taking NSAID’s (non-steroidal anti-inflammatory drugs), that can be prescribed by your doctor. These can help reduce inflammation during your recovery time, speeding up the process.
- Always make sure to consult your doctor before taking any drugs, including anti-inflammatories.
Can I Exercise With Peroneal Tendonitis?
It is not recommended that you continue exercising with peroneal tendonitis. Doing so, will not allow your peroneal tendons to repair, and may even worsen the condition. This can lead to increased swelling and chronic pain.
Consider stretching instead
Controlled stretching of the foot promotes healing and recovery by increasing blood collagen, as well as improving the strength of the muscle fibers in the effected area.
Stretching can also help prevent further injury by increasing flexibility of the muscles, while helping to reduce symptoms such as pain and swelling.
If your injury is severe, then make sure to consult with a physical therapist or a foot specialist to prevent further injury of the foot.
To learn how to stretch your foot safely, you can watch the video below:
What Should You Look For When Choosing Your Shoes?
Running shoes with good shock absorption, especially the back, will help reduce pressure and impact while walking or running. This can reduce stress on the ankle, therefore helping to relieve symptoms of pain.
Shock absorption can either come in the form of a gel or air pockets. Gel is much more effective, but can be much more expensive than air cushioning.
Also, make sure that there is at least half an inch of shock padding in the heel region of the shoe. This will better ensure you are getting the absorption necessary to reduce the amount of stress on your heel.
Weight And Flexibility
Choosing a lightweight running shoe will allow you to use up less energy when walking or running. Flexible materials that are light weight will help you reduce stress around the ankles and pereoneal tendon, therefore reducing injury.
Having good support in heel area of your foot can prevent injury by reducing the amount of strain on the ankle. Extra padding and insoles that mold to your foot are great features that can maximize the amount of support for your foot.
In addition, you may want to consider wearing a good quality sock liner like the Rockay Acceleration Running Sock. This can will help prevent your foot from slipping inside the shoe, therefore adding an additional support element.
Most of the weight of your body is transferred to your ankle. Having proper cushioning in the midsole and heel is essential when trying to prevent or recover from peroneal tendonitis.
Rubber cushioning along the sides and the insoles of the shoe will absorb and distribute body weight that gets transfered to your heel. This helps to reduce the amount of stress and tension on your heel, as well as the midsection of your foot. As a result you will helping prevent further inflammation, pain, and strain on the peroneal tendons.