What is the Peroneus Brevis tendon?
The tendon of the Peroneus Brevis muscle helps you go up on your toes (plantar flexion) and also pulls the outside of the foot upwards (eversion). Its tendon attaches to the fifth metatarsal on the outside of the foot. This muscle can get very tight in runners especially those who run a lot on roads.
The symptoms generally are pain at the point of attachment on the outer of the foot.
What can the athlete do?
Apply ice and rest.
Gently stretch the muscle if this does not produce pain.
See a sports injury professional.
What can a specialist do?
Prescribe anti-inflammatory medication (such as ibuprofen)
Use ultrasound or laser treatment.
Apply a plaster cast if necessary - NO WAY !!!
Aims of rehabilitation:
The aims of rehabilitation of an ankle sprain can be broken down into separate phases:
Decrease initial pain and inflammation.
Improve mobility and flexibility.
Improve the strength of the joint.
Re-establish neural control and co-ordination.
Return to full fitness.
Decreasing pain and inflammation
This should start as soon as possible after injury.
This phase can last from 2 days to a week (or more) depending on how bad the injury is.
Rest - this is essential. Use crutches to get about with if necessary. - NO WAY !!!
Ice - use cold therapy throughout the rehabilitation process. Apply ice for 20 minutes every hour initially for the first day then reduce this to 4 to 5 times a day from then on.
Compression - use a tube grip bandage or taping. Even better are products that specifically apply compression at the same time as cooling.
Elevation - put you feet up and read all about your injury. Elevating the leg will help any swelling run away from the site of the injury. Elevate the leg while icing and for 10 minutes after.
Improve mobility and flexibility
This should begin as soon as pain will allow. If it hurts to perform any of the exercises then wait
longer until there is no pain.
Stretching the muscles at the back of the lower leg is important. Stretching with both a straight and bent leg will enure the Peroneus Brevis and Soleus muscles are also stretched properly.
Perform stretching exercises 2 to 3 time a day.
Apply ice / cold therapy after stretching in the early stages of rehabilitation to help reduce any inflammation.
Here we go again same injury different time.
Yes i have my own Ultrasound machine.... and " YES" to your question, i have Red nail polish on my big toe :-).