best running shoes for peroneal tendonitis

Best Running Shoes for Peroneal Tendonitis | Ease into Recovery with Proper Footwear

Posted on by Sarah Sampsell

Last updated on April 12th, 2022 at 05:36 pm

While it is imperative to give yourself adequate time to rest and recover from foot conditions, it is just as important not to give up on activity altogether. However, to prevent further injury, proper footwear is recommended to correct a runner’s striking and gait. And, finding the best running shoes for peroneal tendonitis is a great place to start.

What is Peroneal Tendonitis?

The peroneal tendons run along the outer part of the ankle at the bottom of the bone known as the fibula. At times, these tendons can swell and become enlarged and this can cause a great amount of pain.  

What Does Peroneal Tendonitis Feel Like

Different people may experience different levels of pain when suffering from peroneal tendonitis. However, as a rule of thumb, you may experience an aching sensation in the area of the peroneal tendon, behind the ankle bone.

You may also feel a sharp pain around the outer part of the foot. This pain often radiates up into the lower legs, particularly around the ankle.

Common Causes

One of the most common causes of peroneal tendonitis is an overuse of the tendons. This typically occurs when you engage in heightened levels of activity such as running over long distances, or intense interval training.

However, you may also notice this condition can develop when you push yourself by running steep slopes frequently. When you run on hills, your foot may naturally roll outwards causing overpronation and over time, this can result in tension between the tendon and the adjacent bone.

Runners are also more likely to develop peroneal tendonitis if they have high arches, are prone to ankle sprains, or have tight calf muscles.

Treatment for Peroneal Tendonitis

Fortunately, there are several ways to treat peroneal tendonitis. The first and most common treatment is to apply ice can to reduce swelling. This is coupled with anti-inflammatory medications.

However,  some patients may need to make use of splints, braces, or orthotics which can be used to support the foot in the worst cases. Even so, if the symptoms do not improve, physiotherapy may be required.

At the extreme end of the scale, peroneal tendonitis can be treated using a plasma injection that is rich in platelets. But the best way to avoid the condition getting worse and aid in its treatment is to wear the correct footwear.

What Makes a Great Running Shoe for Those Suffering Peroneal Tendonitis?

Wearing appropriate footwear for peroneal tendonitis requires much more than merely choosing the first pair of running shoes you find. There are several important factors that you much consider to get shoes that are fully supportive and comfortable. We considered the following features while choosing the best shoes for this ailment:

  1. High degree of Heel Drop: To help you comfortably strike the pavement heel first, shoes with a heel drop of 8-12 mm are ideal. This allows a smooth stride during push off and keeps you from running on your toes to prevent further stress on the tendon.
  2. Ample Cushioning: highly cushioned running shoes outfit you with plenty of shock absorption as well as bounce to aid in push off. Both of which will help alleviate repeated pressure on the outside of your foot.
  3. Neutral or High Arch Support: peroneal tendonitis is most common in people with low or neutral arches. Shoes with neutral or high arch support will help realign the foot and guide your stride to reduce pressure on the outer foot.
  4. Structure from Ankle to Toe: a good heel counter will keep your foot seated properly to take strain off the peroneal tendon. And with good support through the midfoot, runners will be able to keep their stride from sliding during push off.
  5. Flexibility: to promote the proper range of motion and to propel you forward, choose shoes with a high level of forefoot and midfoot flexibility.

Our Favorite Running Shoes for Peroneal Tendonitis Are...

Knowing the discomfort and pain that can come from peroneal tendonitis, we decided to check out some of the shoes that claim to improve the condition. There were many pairs that caught our eye but these six pairs of shoes really stood out from the crowd.

Our favorite: Asics Gel-Nimbus 22

Second place: Brooks Glycerin 19

Our third favorite: Mizuno Wave Rider 25

If you want to dive a little deeper into the pros and cons of each pair, take a look at our in-depth reviews below.

Comparison Table of Running Shoes for Peroneal Tendonitis

First off, we’ve put all of our favorites into a table below for a quick comparison. To view current pricing and styles follow the links below.

Picture Name / Link Price
Asics Gel-Nimbus 22 $$
Brooks Glycerin 19 $$$
Mizuno Wave Rider 25 $$$
Brooks Ghost 14 $$$
Saucony Cohesion 14 $
Asics Gel-Cumulus 22 $$$

We found the above 6 shoes to be the absolute best for peroneal tendonitis recovery. And, we’ll go over why in the following post.

1. Asics Gel-Nimbus 22

First, Featuring both rear and forward gel cushioning, the Asics Gel-Nimbus 22 are running shoes that offer an incredible degree of comfort.

Lightweight Sole

The last thing you want when your feet are already hurting is a heavy shoe that will weigh you down. But you don’t want to compromise on support.

The great thing about these shoes is that they feature a beautifully lightweight sole that retains a significant degree of support and stability.

Great Heel Height

It is important that your running shoes for peroneal tendonitis have a higher heel drop. And, with the Asics Gel Nimbus 22 runners find that the heel comfortably rolls right into toe off.

For this model, the men’s shoe has a 10mm drop and the women’s has a 13mm drop. 

As a result, runners with peroneal tendonitis can avoid an abrasive heel strike and transition without running on their toes.

Excellent Shock Absorption

Additionally, thanks to the superior gel cushioning in these shoes, runners will experience tremendously effective shock absorbency.

This gel lining is placed at both ends of the shoe for optimal comfort.

Not only is this essential for comfort but this gel design also helps in smoother transitions and means that your gait can be better aligned.

Asics Gel-Nimbus 22 Pros and Cons

Asics Gel-Nimbus 22 PROS

  • Solid rubber outsole
  • Gel cushioning
  • Lightweight at 10.9 oz
  • Super comfortable
  • 10-13mm heel drop

Asics Gel-Nimbus 22 CONS

  • Durability could be better
  • Sizes run small
  • Some users report that the heel cuff is not comfortable

Who is This Running Shoe Perfect For?

Finally, with peroneal tendonitis you need a shoe with ample cushioning that doesn’t compromise on other areas. In this case, the Asics Gel-Nimbus are soft, stable, and wonderfully supportive. Check out more information, including current pricing and styles, here: Women’s Asics Gel-Nimbus 22 and the Men’s Asics Gel-Nimbus 22

2. Brooks Glycerin 19

Next up is a winner for so many ailments, the Brooks Glycerin 19 is a fantastic option for peroneal tendonitis. If there is anything to take home about this shoe, it would be its superior comfort and  lightweight construction. 

In short, the name says it all, this is a smooth ride that’s easy on the joints.

Neutral Support

Anyone suffering from peroneal tendonitis needs to be mindful of the type of support they have. These shoes provide neutral support which is excellent for this condition.

The neutral position of this shoe seats the foot to perfection and aids in realigning your gait to reduce your level of pain.

Highly Cushioned

With increased DNA-LOFT cushioning, the Brooks Glycerin provides maximum comfort and excellent shock absorption.

If you find that you have a lot of pain while running, this extra cushioning will provide some much-needed relief.

In fact, runners have found this added cushioning does not compromise on stability and support.

So, while you’re getting back into the groove of running, you’re ankles and midfoot will remain protected.

Robust outsole

Finally, one thing that sets a good pair of running shoes apart from the rest is its durability. Here, the Glycerin 19 has a tough rubber outsole that stands up to even the most demanding use.

Furthermore, this outsole provides great grip, making these shoes ideal for most types of terrain. This is especially helpful to keep runners from straining to stay balanced, which can exacerbate pain.

Pros and Cons of the Brooks Glycerin 19

Brooks Glycerin 19 PROS

  • Snug fit for extra support
  • Very lightweight at 9 oz
  • Very comfortable
  • 10mm heel drop

Brooks Glycerin 19 CONS

  • Upper is known to wear quickly
  • May be too soft for those who like a more sturdy shoe
  • Cost

Why Will Runners Love These Running Shoes?

If you are looking for the utmost in comfort and cushioning then the Brooks Glycerin is for you. They have incredible bounce and shock absorption for people who tackle more demanding trails. View more information, including current pricing and styles, here: Men’s Brooks Glycerin 19 and the Women’s Brooks Glycerin 19

3. Mizuno Wave Rider 25

The thing that stood out the most to us about the Mizuno Wave Rider 25 is how well energy is dispersed across the sole. We find that Mizuno’s Wave Plate design does an excellent job at preventing shock from radiating through the foot and thus exacerbating tendonitis. 

Additionally, this is our go-to shoe for people that need a neutral shoe and require extra room for bunions or wide feet.

Extra Durable Outsole

For those looking for extreme durability then the Wave Rider is for you. This shoe boasts a thicker outsole made from premium rubber that is ideal for uneven ground.

Additionally, this sole is not only durable but also extremely grippy. In fact, I run in this shoe and absolutely love them!

For those with peroneal tendonitis, this outsole provides a great foundation for recovery.

Responsive Foam

Additionally, the great foundation is capped with their Enerzy Foam midsole. With every step, the Mizuno Wave Rider protects feet from the ground up. Thanks to this incredibly responsive foam, running feels as light as air.

And, for those suffering from any foot malady, this midsole is an essential addition. We love this ample cushioning for those with peroneal tendonitis.

Additionally, with the high heel drop, runners can feel confident that their foot will strike in the appropriate place and transition smoothly to push-off.

Wide Fit

Finally, for anyone who has wide feet or perhaps other foot conditions, like bunions, that require more room, this shoe is a great choice.

The Wave Rider 25 has a spacious toe box and plenty of wriggle room without compromising on all-round support to keep the feet in place.

Pros and Cons of the Mizuno Wave Rider 25

Mizuno Wave Rider 25 PROS

  • Great fit
  • Cushioned heel
  • Great for wide feet
  • Very responsive midsole
  • Lightweight at 8.1 oz (women’s) 9.7 oz (men’s)
  • 12mm heel drop

Mizuno Wave Rider 25 CONS

  • Stability could be better
  • Cost

Who Would Love This Shoe?

This is a great choice of shoe for people who like something a little more hard-wearing in the outsole. However, the Wave Rider 25 is a real winner for those that also have a wider foot. Check out more information, including current styles and pricing, here: Women’s Mizuno Wave Rider 25 and the Men’s Mizuno Wave Rider 25

4. Brooks Ghost 14

What really impressed us about the Brooks Ghost 14 their overall quality and appeal to many different feet.

Additionally, this shoe is extremely lightweight and its super smooth transition truly will help those with peroneal tendonitis.

Balanced Cushioning

If you have found in the past that specific areas of other running shoes seem to be weak in terms of support, these shoes are a step up. 

The cushioning of the Ghost 14 is super soft and balanced across the entire midsole.

As a result, runners get intense comfort and a great responsiveness leaving pressure points at the door.

Great Traction

In addition to cushioning, stability begins right from the foundation. And, the Brooks Ghost is fitted with a rubber outsole that is very grippy!

Additionally, it boasts a generous lug depth making it perfect for use on uneven ground. So, you can feel confident that you’ll have a slip-free run.

Secure Fit

Finally, in order to prevent pain from your peroneal tendonitis, it is vital for shoes to fit snugly and support the foot from all angles. And, these shoes offer great all-round support thanks to the extremely snug fit.

The Brooks Ghost has one of the most cozy and secure fits on the market. From the secure, molded heel cup to the strategically placed structural elements, runners find this shoe to be extremely secure.

Brooks Ghost 14 Pros and Cons

Brooks Ghost 14 PROS

  • Made from quality materials
  • Very stable
  • Suitable for various terrains
  • 12mm heel drop
  • Lightweight at 10oz

Brooks Ghost 14 CONS

  • Outsole wears quickly
  • Not ideal for a wide foot
  • Sizes run small
  • Cost

Who are These Shoes Perfect For?

This is the ideal shoe for those searching for a high heel drop and a smooth and easy transition to push off. Making them ideal for most runners with peroneal tendonitis. Check out more information, including current pricing and styles, here: Men’s Brooks Ghost 13 and the Women’s Brooks Ghost 14

5. Saucony Cohesion 14

Having good airflow around your running shoes is just as important as anything else. Thankfully, the Saucony Cohesion 14  provides this perfectly with a beautifully breathable upper.

But more importantly, peroneal tendonitis sufferers will love these for their cushioning and graceful 12mm heel drop.

Secure Fit

First, the fit of these shoes is superb. The upper of the Cohesion 14 wraps beautifully around the foot giving support from all angles.

But this doesn’t make it restrictive. In fact, the mesh construction is very flexible and moves with the foot for greater comfort. 

Runners find this shoe to offer fantastic lateral stability, which means less potential for ankle rolling and further injury.

VERSARUN Cushioning

Additionally, the importance of good cushioning cannot be underestimated when looking to treat peroneal tendonitis.

Fortunately, the Cohesion 14 has this and more. Saucony make use of their VERSARUN technology which gives this shoe incredible comfort and a very good degree of shock absorption.

For instance, runners find this shoe to be great for heel strikers. However, if you’re suffering from peroneal tendonitis, you may may naturally favor running on your toes.

Even so, the design of this shoe encourages runners to hit closer to the heel, to help relieve the strain on the peroneal tendon.

Lightweight

Finally, the last thing you want are shoes that weigh you down and give you extra, unnecessary exertion. Especially when suffering from foot the added pain and strain of foot and ankle injuries.

The Saucony Cohesion 14 is a lightweight shoe at just 9.2 oz per pair and feels wonderful on the foot.

Not only does this help with pain but it gives you a freer running experience.

Saucony Cohesion 14 Pros and Cons

Saucony Cohesion 14 PROS

  • Grippy outsole
  • Soft upper
  • Excellent cushioning
  • Lightweight at 9.2oz
  • 12mm heel drop

Saucony Cohesion 14 CONS

  • Could be more responsive, especially at quicker speeds.
  • Runs slightly small

Who Would Love This Shoe?

With the Cohesion 14’s light weight and easy transitions, this shoe is great for a wide variety of runners as a daily, no frill trainer. We’d recommend these for road runners or for therapy in a gym setting, but not for race day. Check out more information, including styles and current pricing, here: Women’s Saucony Cohesion 14 and the Men’s Saucony Cohesion 14

6. Asics Gel-Cumulus 22

Finally, for anyone who runs on uneven or challenging trails, the Asics Gel-Cumulus 22 provides incredible traction and a robust rubber outsole rivals tail runners. 

Breathable Upper

Firstly, having a good level of airflow around the shoe will help to keep the feet fresh and prevent chafing. And, the Gel-Cumulus 22 has a breathable upper that is ideal for warm weather running.

However, this mesh upper is also very comfortable and keeps the foot secured to take advantage of the fantastic midsole and shock absorption. 

Runners with peroneal Tendonitis will find maximum relief when their feet are comfortable.

Improves Your Gait

As a runner, you really can tell that a lot of thought went into this design. As such, Asics has really come up with a great shoe for improving the foot’s movement from heel to toe.

For instance, the Gel-Cumulus 22 makes use of an Impact Guidance System that works to enhance your natural gait.

This is especially important, as this is an issue imperative for people suffering from peroneal tendonitis.

As a result, impact is guided correctly with the aid of a really reliable heel counter and responsive midsole.

Very Responsive

As we just mentioned, the Gel-Cumulus 22 can really help improve your gait with the help of a responsive midsole.

For instance, thanks to the inclusion of FlightFoam and unique Asics energetic foam, these shoes are incredibly responsive. With every step, the midsole bounces back giving you the utmost in shock absorption and comfort.

However, this is not as cushioned as others on our list, so if you’re looking for something in the mid-range of cushioning, this is a great bet.

Asics Gel-Cumulus 22 Pros and Cons

Asics Gel-Cumulus 22 PROS

  • Good shock absorption
  • Good heel drop of 10mm
  • Lightweight at 10.1oz
  • Comfortable upper
  • Breathable

Asics Gel-Cumulus 22 CONS

  • Cost
  • Some runners felt that they wore quickly

Who are These Shoes Perfect For?

This are ideal for a lot of runners, however, if you’re looking for a shoe with a great fit and mid-range cushion, this is a great running buddy. View more information, including styles and current pricing, here: Men’s Asics Gel-Cumulus 22 and the Women’s Asics Gel-Cumulus 22 

Before Picking Your Running Shoes for Peroneal Tendonitis

Aside from the recommended rest and stretching, great footwear can help alleviate pain and get athletes out there doing what they love. So, before lacing up, consider shoes with the following attributes:

  • A high degree of heel drop. A heel drop of 8-12 mm are ideal. This will prevent further stress on the tendon.
  • Ample cushioning. This will offer plenty of shock absorption and aid in push off to take stress from the outer edge of your foot.
  • Neutral or high arch support. Shoes with great arch support will help realign the foot and guide your stride.
  • Great structure from ankle to toe. A good heel counter and support through the midfoot takes strain off the peroneal tendon. 
  • Great flexibility. A high level of forefoot and midfoot flexibility promotes the proper range of motion to take pressure off of the foot’s tendons.

With the above points in mind, you can be confidently on the mend.

When You Are Ready to Race

Peroneal tendonitis is a common affliction that affects many runners. However, it shouldn’t keep you from the freedom of running the trails or pavement. Aside from the recommended rest and stretching, great footwear can help alleviate pain and get athletes out there doing what they love.

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Image Credit:  John Benson | (source) | Attribution 2.0 Generic (CC BY 2.0) –reduced file size