Quote: (06-09-2013 08:06 PM)Ensam Wrote:
Nope, just started gradually. I only noticed it by accidentally bumping the sore spot then realized it hurt when I pressed on it. Thought I must have bruised it and not noticed and didn't think about it again. Then after a few months it got worse. No pain associated with any motion. No back pain or pins and needles. It did get worse after I started squatting heavy and doing deadlifts again. It doesn't hurt specifically when I squats/deadlifts but gets more noticeable a day or two afterwards.
Sounds like you might have a peroneal tendinopathy.
As your diagram shows, the peroneal tendons run around the lateral malleous. When these tendons become overloaded (excessive running/changing direction/jumping), microtears can occur, which leads to irritation, swelling and pain.
You want to strengthen the muscles and load the tendon to help the collagen fibres within the tendon reallign again and 'reset' so to speak.
Peroneals assist in ankle stability, so any balance exercises on 1 leg will help the peroneal muscles load and increase strength.
I would also introduce gentle calf raises, primarily loading through the big toe initially.
Taping is also great to help unload the tendons (think basic ankle strapping to unload the tendons) - http://www.physioadvisor.com.au/assets/2...0x300).jpg
Plenty of calf stretches as well - moving the ankle back and forth with towel.
Self release peroneals with foam roller, or self massage is going to be fantastic as well
Summary:
-1 Leg Balance Exercises - throughout the day
-Calf Raises through big toe
-Calf stretches
-Self taping/massage
Keep in mind, with tendinopathies - a bit of pain is OK. You want to load the tendon so it becomes stronger. Only STOP the exercises if the pain becomes more than 4/10.
Let me know how you go! - because you have had this for a while it may take a few weeks to notice any major differences
If you're not growing, you're dying.