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James McCormack is a Knee, Foot and Ankle Specialist Physiotherapist with over 10 years experience.
He runs a biomechanical assessment clinic, advises on footwear and custom orthotics.
Latest posts by James McCormack (see all)
Peroneal Tendonitis taping effectively relieves outside ankle pain. It shortens the tendon to reduce its workload through the gait cycle. It is one of the most effective forms of short-term pain relief for this condition, whereas a brace or insoles may be more of a long-term strategy. It is easy to apply yourself.
We recommend using zinc oxide tape as it is a rigid form of tape that holds the ankle in place for up to 4 days at a time, and it can get wet without affecting its integrity.
We do not recommend using KT Tape for this condition as no evidence supports its use. From a practical perspective, it is stretchy and, therefore, unlikely to support the outer ankle like a rigid tape can.
Below is a video of how to perform self-taping for Peroneal Tendonitis that I created for our patients:
Taping Method:
- Begin by using one strip of tape around your ankle to create an anchor. Pat it down on the sides to ensure it’s secure.
- Place a strip on the inside of your ankle just over the Bony aspect of your ankle, and underneath your heel, pull up on the opposite side. Turn your ankle outward, that’s important and then slowly apply the tape, ensuring all aspects are pressed down.
- The next piece goes at a slightly diagonal angle, crossing over the tape at the bottom and then towards the front when you reach the outer aspect of the ankle. It’s okay if it extends beyond where your anchor is.
- The next piece goes in the opposite direction underneath the heel again and should pull up to the back of the ankle, making three secure anchors to shorten the Peroneal tendons and take the pressure off them.
- From this point, we pat down all the edges to ensure security and then place a final anchor back around where we began.
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At Flawless Physio, our team specialises in foot conditions like Peroneal Tendonitis. If you’re dealing with this issue, our Foot and Ankle Specialists are available for consultations at our Fulham clinic in South West London.
Related Articles
- For exercises that can support your recovery, check out this guide on recommended activities.
- If you’re considering supportive inserts, explore our article on insoles for foot pain relief.
- To find out more about choosing the right footwear, see our recommendations for shoes that help reduce strain on the tendons.
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