Archive for the ‘Peroneal Tendon’ Category

A nice testimonial

I got a really nice email a few days back.  Here is the gist of it:
Hi Alex,
   I bought your e-book and video on Target Plantar Fasciitis, and it has helped me so much. I have had plantar fasciitis and anterior tibial tendon pain for quite some time. I am a distance runner, running up to 40 miles a week. For several months I had no pain while running (only sore after), but in June it became painful to run. Have spent the last three months trying all of the conservative treatments…night splint, icing, stretching calves several times a day, going to PT, massage therapy. I have been running at a reduced volume with no speedwork or trails, after taking off a few weeks. I started doing [the recommended exercises] 2 1/2 weeks ago, and taking [the recommended supplement], and the pain is gone!
– Sally Boyd

It’s always nice to receive an email like the one above, because it shows just how effective a scientifically-based treatment protocol can be, compared to stuff that’s done just because, well, it’s always been done.  

For example, there is no good reason to ice a tendon that’s been experiencing pain for more than a couple of weeks, because that tendon clearly does not have inflammation as its primary problem. Massage therapy is great for preventing tendon problems from occurring in the first place, but won’t help much once you have chronic pain.  Same thing goes for stretching.  (Actions that prevent problems from happening are not necessarily the same ones that will cure it once the problem is there.)  And I don’t know of any study that shows night splints to be effective for plantar fasciitis – although a lot of companies that make the splints insist that they are.

Yet doctors and other medical professionals continue to prescribe this sort of thing, not only for tendons and fascia but for other connective tissue as well. They’ll even try to shoot your achilles tendon up with cortisone, despite studies that have shown that this will make the tendon more likely to rupture than if it’s left alone.

It’s really a mystery. My guess is that the doctors are just so busy that they simply don’t have time to keep up with the latest research.

But the fact is, about ten years ago a Scandinavian team of scientists discovered that certain specific types of exercise were good for chronically painful tendons…and certain other types were very definitely not good for them.  Turns out that this same protocol can (and does) work for fascia as well.

This is why resting a tendon helps to alleviate the pain; you aren’t doing any of the bad kind of movement.  But of course you can’t just sit and rest forever, which is why you need a well-designed program of the good movements to actually heal the tendons, not just fail to injure them more.  And that’s what the Target Plantar Fasciitis and Posterior Tibial Tendonitis ebook+video package delivers.

Of course, not every method of treatment works for everyone.  If you want to find out whether my product can help you or not, I invite you to take the free, one-minute tendon and fascia test that you can find on this page.  It will tell you very quickly what sort of tendon or fascia pain you have, and what you can do to help get rid of it once and for all.

Ankle tendon pain

Let’s talk about ankles.

Lots of people complain about “ankle tendonitis”, but what does this really mean? If the pain is in the back of the ankle, just above the heel, then you have a problem with your achilles tendon. If it’s on the outside of the foot, running up the ankle, then you’re looking at some kind of peroneal tendon pain. And if it’s on the inside, running from the instep, under the ankle bone and up the leg a bit, then it’s probably a posterior tibial tendon problem.

Of course, calling any of these conditions “tendonitis” also might not be accurate. If you sprained your ankle and then developed some tendon pain, yes, you likely have short-term inflammation and need to do things like icing and taking aspirin to help combat it. But if you’ve had the pain for more than a couple of weeks, and it seems to be gradually getting worse without any kind of traumatic injury, then it’s much more likely that you have ankle tendonosis.

If you look at the top right of this blog, you’ll see a tendon/fascia test that you can take to determine which one you have. It’s free and will only take a minute – literally. There isn’t even an opt-in, so go ahead and do it now. The results may just change the way you think about your ankle tendon pain.

Author: Alex Nordach

Peroneus brevis and peroneus longus tendonitis

If you order Target Plantar Fasciitis and Posterior Tibial Tendonitis, you’ll see that it comes with a video. The exercises I cover in both are for the plantar fascia, the achilles tendon, and the posterior tibialis tendon (or post tibial tendon). One thing that wasn’t included was what to do for the peroneal tendons (which attach to the peroneus brevis and peroneus longus muscles), which are located on the outside of the foot, opposite from the post tibial tendon.

You don’t hear about it a lot, not like the Achilles tendon problems, but the fact is that quite a few people fall prey to peroneal tendon pain every year. And it can be really difficult to rehab, since the peroneal tendons are smaller and more delicate than the other major tendons in the ankle and foot. So not including the peroneus sisters was an oversight on my part, and I recently received an email from a somewhat dissatisfied customer who suffers from peroneal tendon pain. In order to make things right with him, I have just finished a video that will be available to anyone who purchases Target Plantar Fasciitis and Posterior Tibial Tendonitis (from this website; the videos are NOT included in the Kindle version of the book) starting today. And for anyone who has bought it in the past and wants to see the new exercise, just send me an email at the address listed in the book and I’ll hook you up.

Along the same lines, if there’s something else that you’d like to see in the book, make a comment here and let me know.


Author: Alex Nordach