Peroneal Tendonitis

Peroneal tendonitis is an inflammation of the tendons crossing the lateral side of the ankle. This can develop for several reasons including ankle sprains, fracture of the fibula, overuse from running, or from somebody with a high arch.

Symptoms include sharp pain along the lateral aspect of the ankle and foot with pushing off of the toes. Swelling and general soreness usually come along following activity.

Physical examination will show point tenderness along the peroneal tendons as the follow behind the ankle and insert into the foot. Resistance to turning your ankle outward (eversion) may also be weak and reproduce pain. A physician may order x-rays, an MRI, or ultrasound to find an underlying condition and to determine if there is a tear in the tendons or if it is simply inflammation.

Treatment for this condition includes rest for which a walking boot may be ordered. The physician may choose to prescribe an anti-inflammatory to reduce pain and swelling. Physical therapy is usually a necessity to restore normal range of motion and strength and to further determine the underlying imbalances associated with this condition.

Surgical treatment of peroneal tendonitis is a last resort and includes repairing the tear in the involved tendon or tendon sheath. Recovery is length at 3-4 months, but patients are often able to resume their normal activities.

Submitted by Brian Manning, MPT, CSCS

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Ingredients – original recipe makes 6 servings
6 skinless, boneless chicken breast halves 1 tsp. garlic salt
Ground black pepper to taste 2 T. olive oil
1 onion, thinly sliced 1 (4.5 oz) can diced tomatoes
½ c. balsamic vinegar 1 tsp. dried basil
1 tsp. dried oregano 1 tsp dried rosemary
½ tsp dried thyme

PREP, 10 min; COOK 25 mins; READY IN 35 mins

• Season both sides of chicken breasts with garlic salt and pepper.
• Heat olive oil in a skillet over medium heat; cook seasoned chicken breasts until chicken is browned, 3 to 4 minutes per side. Add onion; cook and stir until onion is browned, 3 to 4 minutes.
• Pour diced tomatoes and balsamic vinegar over chicken; season with basil, oregano, rosemary and thyme. Simmer until chicken is no longer pink and the juices run clear, about 15 minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C).

Calories, 196 kcal (10%); Carbohydrates, 7.6 g (2%); Cholesterol, 61 mg (20%); Fat, 7 g, (11%), Fiber, 1.2 g, (5%); Protein, 23.8 g (48%), Sodium, 511 mg, (20%), * Percent Daily Values are based on a 2,000 calorie diet.

Hint: For lower sodium, use sea salt and fresh garlic instead of garlic salt. There are recipes on the web to make your own low sodium vinaigrette dressing. Check out this article on low sodium in vinegar:

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Excel Sports and Physical Therapy is looking for a certified and licensed athletic trainer to cover 5-6 days per week at a high school for the 2015-16 academic year.

Responsibilities include every day practice and game coverage, first aid and emergency care,  running and managing an athletic training facility, budgeting, injury tracking and record keeping. The athletic trainer will report to the Activities Director and the Outreach Program Director. The high school uses Sportsware  for injury tracking and ImPACT testing for concussion testing. New graduates are welcome to apply. Benefits package offered.

Applicants should e-mail a cover letter, resume and five references to Nathan Wilmes at

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Employment Opportunity

Excel Sports and Physical Therapy is looking for a PRN Athletic Trainer to assist in the afternoons/evenings on a daily basis. Interested applicants should contact Nate Wilmes to apply.

Nathan J. Wilmes, MEd, ATC, LAT, EMT-B, CSCS
Director of Outreach Athletic Training Services
Excel Sports & Physical Therapy
Cell: 314.805.4627

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“National Physical Therapy Month (NPTM) is hosted by APTA each October to recognize how physical therapists and physical therapist assistants help transform society by restoring and improving motion in people’s lives.” – APTA

Visit the APTA website for more information about Physical Therapists and Physical Therapist Assistants!

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The Athletic Trainer’s Dish of the Week: Chocolate Pumpkin Cupcakes

These cupcakes are great for any athlete looking for a low fat and low calorie option. They are easy to make and they’re portable. Instead of icing, you can use Cool Whip or add peanut butter for more protein.

1 package Devil’s Food cake mix
1 can of 100% pumpkin (15oz)
1 can water

Preheat oven to 325 degress for dark nonstick pan. Stir together all ingredients and pour into foil-lined muffin cups about 2/3 full. Bake 30-35 minutes. *Tip: To see if the cupcakes are done, stick a toothpick in the middle of one; if the toothpick comes out clean, then they’re done; if not, cook them for a few more minutes.

Servings: 24
Calories: 90.8 Fat: 1.8g Carbohydrates: 17.8g Protein: 1.3g

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The Athletic Trainer’s Dish of the Week: Black Bean Chicken Chili

This recipe is great for any athlete because it’s packed with carbohydrates and protein. This meal is low in fat and heart healthy.

1 Tbsp. vegetable oil
1 large onion, chopped
1 medium green bell pepper, chopped
3 cloves garlic, minced
1 fresh jalapeno, seeded, minced
2 Tbsp. chili powder
1 tsp. cumin
1/2 tsp. oregano
1/2 tsp. cayenne pepper
3 cups chopped cooked chicken
2 cups low-sodium canned crushed tomatoes
1 1/2 cups no-salt added chicken broth
1 cup chili sauce
2 tsp. Worcestershire sauce
1/2 tsp. black pepper
1 cup black beans, rinsed, drained
3/4 cup plain nonfat yogurt
1/2 cup chopped red onion

Heat the oil in a stockpot over medium heat until hot. Add onion, green pepper, garlic and jalapeno. Cook for 5 to 7 minutes or until tender, stirring frequently. Stir in chili powder, cumin, oregano, and cayenne pepper. Cook for 1 minute, stirring constantly. Add the chicken, tomatoes, broth, chili sauce, Worcestershire sauce and black pepper. Bring to a boil; reduce heat. Simmer covered for 15 minutes, stirring occasionally. Stir in the black beans. Cook covered for 5 minutes longer, stirring occasionally. Serve topped with a dollop of plain yogurt and chopped red onions.

Servings: 8
Calories: 187 Fat: 3.8g Carbohydrates: 25g Protein: 17g

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“Help, I’ve Fallen…”

To keep up with Fall Prevention Month, here are a few tips and tricks to avoid falling in the home…


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Fall Prevention

September 23 is Fall Prevention Day and in light of this day, Excel Sports and Physical Therapy would like to share this brochure and give you some information about falls and how to avoid any injuries due to falling, as well as how Excel can help after a fall.

Fall Brochure

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“I got my bell rung…”

STL Cardinals Concussion Specialist, Dr. Brandon Larkin of Advanced Bone and Joint, educates local sports affiliations on the issues and difficulties of concussion management. It is important to remember that not every concussion is the same and treatment varies on the individual. For more information please visit these web sites.

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