The peroneal tendon stretches down the lower outside of your leg, ankle and foot. This tendon can become damaged by running on a slanted surface or even wearing shoes that are worn down on the outsides of the soles. When damaged, the peroneal tendon will cause stiffness in the ankle and potentially cause pain when standing or walking. By taking precautionary measures and doing a few rehabilitation stretches, you can repair this tendon if you've strained or damaged it.
Stay off of your feet as much as possible. While rehabbing you peroneal tendon, you should halt your exercise routine and allow the tendon to heal. It is important that you give the tendon time to rest without being overworked. If you do not, you risk permanently damaging it.
Perform seated towel stretches three times a day, every day. To do a seated towel stretch, sit on the floor with your injured leg outstretched. Loop a towel around the ball of your foot and gently pull the towel back towards your body until you feel a stretch. Hold this position for 30 seconds before releasing.
Perform standing calf stretches three times a day, every day. To do a standing calf stretch, stand in front of a wall arm's length away, feet hip width apart and place your hands on the wall, palms down. Step one leg forward approximately 12 inches and keep you injured leg in starting position. Bend at the elbows and lean towards the wall until you feel a stretch in back and side of the injured leg. Hold this position for 60 seconds and release.
Perform a seated peroneal stretch three times a day, every day. To perform a seated peroneal stretch, sit in a chair without arm rests and cross your injured leg over your other leg, so your shin is resting on your knee. Using both hands, gently pull or turn your injured foot toward you without moving the injured leg until you feel a stretch in the peroneal tendon. This should appear as though you're trying to look at the bottom of your foot while seated. Hold this position for 30 seconds before releasing.