Now I’m walking so much better, back to walking stick and sometimes without the splint (though the ankle does love to snap at times) apparently thats Peroneal tendinopathy is a condition causing pain on the outer side of the ankle due to inflammation or degeneration of the peroneal tendons, which are vital for ankle stability and foot movement. It’s often caused by overuse, sudden increases in activity, or past ankle sprains, and is commonly aggravated by activity and relieved by rest.

This means I can get back to some hip and back physio exercises. Taking it slow, I’m just doing a few exercises for now.

Child’s Pose for 1min, to breathe deeply and allow the body to sink into the stretch. (Only do this if you haven’t got a 90 degree rule with hips!)

Baby Cobra stretch, 5 second hold x 5 reps. Starting small before the bigger version, or spinx pose.

Side Leg Raises, never a favourite if I’m honest. But slowly trying to build up strength. So just 10 reps with a 5 second hold.

Hip Bridges another one I font particularly like. But needs must. And it is meant to be really good to help back pain and strengthen hips.

For the Ankle on top of the heel lifts and foot circling, I’ve added a Towel scrunch 10 reps.

Complete the Alphabet with effected Sprained ankle, to help rom and strengthen it.