Plantar Fasciitis and Peroneal Tendon Tears

A few more weeks went by and the more I worked out the more pain I was in. It was affecting my job, my life and my training. I started looking for more answers online and came across a YouTube clip of “The Doctors” describing other treatments for persistent pain such as shock-wave therapy, Amniotic umbilical cord matrix, and Radio frequency that melts scar tissue.

With this information I went back to the doctor and we discussed the above choices plus plantar fascia release and a minimally invasive procedure called topaz (radio frequency energy guided into the tissue). But, first I must have an MRI.

I had the MRI and when we met he confirmed the plantar fasciitis and told me I have a lot of scar tissue built up. Then he asked me about the other pain that goes up towards my ankle. Then he told me I have peroneal tendon tears and need surgery. I was a bit surprised but I knew something else was causing me pain. My workouts have been limited due to the immense pain I had. So, we decided on the Topaz treatment for the plantar fasciitis and tendon repair surgery.

What Are the Peroneal Tendons?

PeronealA tendon is a band of tissue that connects a muscle to a bone. The two peroneal tendons in the foot run side-by-side behind the outer ankle bone. One peroneal tendon attaches to the outer part of the midfoot, while the other tendon runs under the foot and attaches near the inside of the arch. The main function of the peroneal tendons is to stabilize the foot and ankle and protect them from sprains.

I found a video similar to the topaz surgery I will be having and one for the tendon repair. Warning: very graphic

Plantar Fasciitis

Last January I was working out and did a lateral movement in the wrong shoes and I did something that caused a lot of pain in my heel/ankle area of my left foot. I rested my foot for two weeks and got back to my training plan. I felt a familiar pain in the bottom of my foot and knew I must have plantar fasciitis.  (You may have plantar fasciitis if your first few steps out of bed in the morning cause severe pain in the heel of your foot.)

I followed all the conventional therapies and throughout the months bought many different gym shoes. I would train and then have to rest for a few days and kept repeating this while I tried to heal.

Now for my disclaimer: I am not a doctor and I am not giving advice, I am telling you what care I gave to myself. If you have pain you should see a doctor for help. I am a certified Corrective Exercise Specialist and I have worked with people in conjunction with their physical therapist but I repeat I am not a doctor.  I had plantar fasciitis in my right foot a few years ago so I knew the symptoms and what I could do to help my foot.  The odd thing was the pain radiated up into my ankle and leg.

My first line of self-subscribed treatment was to make sure I stretched and iced. From what I understand the longer you have plantar fasciitis the longer it may take to get rid of.

Here are things I tried for relief of plantar fasciitis:

Ice/ heat
Night splint
Strassburg sock
Penetrex cream
Taping- several different ways. I found some great how to videos on YouTube.

Stretches- fascia stretch, heel raise/drop, knee to wall, heel of step, Achilles stretch, towel crunches, band flex and point
Medi-dyne stretcher
Foam roll: calf, hamstring, quads, etc.
Ball on foot-golf ball / la cross ball/ frozen water bottle

When that wasn’t working I tried:
Active release Therapy

Varied inserts: heel, arch, athlete, soft, hard, full show length, half-length
Several new pairs of shoes: Asics gel Kinsei 4, Brooks glycerin 12, New Balance 1540v2 (New Balance was the most supportive)

Then I tried the boot for one week but it hurt my back (I had a boot from dealing with my right foot plantar fasciitis)

In the past I had cortisone shots and it does not work for me so I knew not to bother with it but it really helps some people.

I was getting very frustrated and the pain was getting worse so I finally went to see my physician and had x-rays done to make sure nothing was broken. The x-rays showed a heel spur but no broken bones thankfully. Heel spurs can be caused from plantar fasciitis.

I was sent to the foot specialist and he told me I was doing everything right and that an MRI would tell us if something else was going on otherwise keep doing what I am doing and come back and see him if it doesn’t improve. So, I went home and continued my conventional therapies.

What are some healthy snacks?

Snacks are definitely a part of a healthy eating plan, so be sure not to skip them. You don’t want to get too hungry between meals. They’re also important to keep blood sugar levels steady.

Indulging in a snack like a candy bar may feel good at the moment, but you may just regret it right afterwards. That could discourage you from making healthy food choices throughout the rest of the day. Don’t let that happen, forgive yourself and get right back on track.

Keep in mind that although some protein or snack bars might seem like healthier choices, if you compare the nutritional information, they really aren’t that much better for you.

Here are a few good snack options:

String cheese

Cottage cheese

Greek yogurt

Quality protein shake

Peeled, hard-boiled eggs

Red or green pepper slices

Baby carrots




Nuts, 1 serving