What’s causing pain on the outside of your ankle? One possible running issue is peroneal tendonitis, which is a fancy way of saying an inflamed tendon. In this guide, we’ll help you find the best running shoes for peroneal tendonitis.
Shoes For Peroneal Tendonitis: Table of Contents
Best Running Shoes Peroneal Tendonitis
Runners are susceptible to peroneal tendonitis because of the repetitive nature of running. The criteria we’ll use for assessing our picks for the best running shoes for peroneal tendonitis are listed below.
Road Running Shoes For Peroneal Tendonitis
Adidas Ultraboost 21
Adidas Ultraboost 21 has a vast amount of cushioning and is one of the best things about it. The new model has a six per cent more boost of midsole foam in it. The upper isn’t as snug as other shoes, so runners with narrow feet may want to look elsewhere. For most runners, this is a long-run shoe with lots of bounce.
Brooks Levitate 4
Brooks Levitate running has been popular since first being released. The Brooks Levitate 4 offers much of the same in terms of a cushioned ride and high durability levels. Some changes have occurred, such as a slightly modified midsole foam formula, and an update to the outsole grooves to allow for better flexibility when rolling through a stride.
Asics GT-2000 V9
The Asics GT-2000 V9 is the latest addition to the company’s line of mid-tier road running shoes. The sole is pretty firm and well-cushioned with a 10mm heel drop for a supportive but not too bouncy ride. Some runners might feel that the toe-box a tad little narrow; however, if you’ve found other Asics shoes comfortable, then you’re unlikely to notice anything different in this one.
Brooks Ghost 13
The Brooks Ghost 13 road running shoe stands out because it has no significant flaws and is well-rounded. A thick heel cushion and relatively high heel-toe offset (12mm) encourages a heel-striking gait. Overall, it is an excellent do-everything shoe for beginners and suitable for recovery runs
Saucony Endorphin Shift
Saucony Endorphin Shift is designed to be an easy/long-run shoe that is all about comfort. Runners will love the massive wodge of light cushioning and the ”Speedroll” function. The Endorphin Shift feels light, though, at 286g/269g, it was by no means the most lightweight shoe on the market.
The 4mm offset is unusual in a shoe designed for long runs. Before writing this guide, I wasn’t going to include 4mm heel drops. However, it works well and adds real comfort to the shoe when running. I guess there is always the odd shoe that breaks the rules and pull it off.
ASICS Gel-Nimbus 23
Asics Gel-Nimbus 23 is an updated version of the one listed above. It has even more cushion now and excellent flexibility in the forefoot. Very responsive when needing to shift gear or on hill climbs. It’s an ideal everyday-running shoe for training sessions and long runs or races. This will be very popular with a wide range of runners who need comfort and cushion in a shoe.
Brooks Adrenaline GTS 21
The Brooks Adrenaline GTS 21 feels lighter and more flexible without sacrificing the cushioning and pronation control. Your feet won’t feel tired or beaten up after running for a long time. The cushioning in the Adrenaline compliments high arch feet, yet the weight is not an issue at 294 grams, and the shoe absorbs hard road surfaces.
Asics GEL-NIMBUS 22
The Asics GEL-NIMBUS 22 running shoes are lightweight, with a mesh upper that gives your feet to experience improved breathability and offers a supportive and adaptable fit. The Asics GEL-NIMBUS 22; designed with high mileage runners in mind; the shoe brings more foam to the midsole, reducing the effects of hard impact. An older version of the NIMBUS-23, but still a good shoe to run in.
Salomon Sonic 3
The Salomon Sonic 3 gives a solid blend of cushioning, a wide toe box, and a great fit to allow runners to perform. Midsole design help promotes or reduces the inward roll of the foot for a controlled running gait. It is lightweight and made to last. The Salomon Sonic 3 complete balance is the right choice for runners with neutral foot mechanisms
ASICS Gel-Cumulus 22
The Asics Cumulus 22 is a solid neutral trainer for long and steady miles. A safe option if you appreciate a more traditional feel in a running shoe. Ideal for someone just getting into running and those who want to run longer runs. It offers supportive cushioning for demanding training runs and a 10mm heel drop.
Peroneal Tendonitis & Running
What is Peroneal Tendonitis?
Our legs contain the peroneal tendons – “peroneal” means related to or situated in the calf’s outer side. We have two peroneal tendons running down each calf side by side and attach to the foot in two different spots.
One tendon is attached to the small toe outside the foot and a second tendon to the inside arch. If these tendons are overloaded and strained, they start to rub against the bone, causing inflammation. Inflammation then causes swelling in the tendons. So basically, peroneal tendonitis is the inflammation of the peroneal tendons. For more info visit this great resource for runners and also read this NHS guide.
What Can Cause Peroneal Tendonitis In Runners?
We have a tunnel of soft tissue that surrounds the Peroneal tendons called a tendon sheath. Fluid in tendon sheaths lubricates the tendons when they move. When this sheaths lining becomes inflamed, it’s called tendonitis. The inflammation occurs from overuse of the tendons and, in some cases, ankle sprains. Some foot shapes, such as high or low arches, are more predisposed to peroneal tendonitis.
Your Running Style Could Cause Tendonitis
- Poor running form.
- Repetitive high intensity runs.
- A dramatic increase in mileage.
- Running the same route – laps of a track or laps of a block.
- Inappropriate footwear – remember the key points I mentioned at the beginning of the article about the characteristic of running shoes for peroneal tendonitis.
- Running in the same direction, causing your body to lean one way and cause stress.
What Does Peroneal Tendonitis Pain Feel Like?
Using the information in the last two sections, you shouldn’t have a problem differentiating peroneal tendonitis from other running injuries. If you have peroneal tendonitis, you will feel an aching or sharp sensation shooting through your tendons/outside of your foot. Running with peroneal tendonitis will be painful; however, standing up or applying mild pressure to the ankle area shouldn’t produce too much pain.
How To Treat Peroneal Tendonitis From Running
- Stop running if the pain is severe.
- Use cold therapy to repress pain, use heat to loosen tight muscles.
- Don’t take anti-inflammatories tablets and keep running as usual.
- Use running compression socks.
- Use a foam roller to help reduce tension up the leg.
When Can You Run After Peroneal Tendonitis Recovery
Every runner recovers from peroneal tendonitis at a different rate, so don’t compare your recovery time to other runners. Returning to running should be based on how your tendons respond to treatment rather than an arbitrary number of days.
Generally speaking, the longer you have had the problem, the longer it will take you to recover. Keep in mind; some runners may not have to stop running but reduce their training load (distance, intensity, frequency) during the recovery process. Below are a few guidelines that you could use. These are only general guidelines, and you should seek advice from a medical expert if in doubt
Make sure you can check off the following;
- Flex and straighten your ankle without pain.
- No signs that the ankle is swollen.
- Jog without limping.
- Stride without limping.
- Jump using both legs without discomfort.
- Jump on the injured foot and ankle without pain.
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