Posterior Tibial Tendonitis Stretches & Exercises

Posterior tibial tendonitis can be very painful and make the foot unstable. These stretches and exercises should be able to help if your posterior tibial tendon becomes inflamed or torn.

The posterior tibial tendon can cause a lot of problems in the foot and ankle. It provides support and stability to the foot. It runs on the inside of the leg and foot, and it is the main muscle for inversion, or pulling your foot inwards.

Start off with propping your ankle up on a roll or hang your foot off the bed or table so your heel doesn't touch the floor. Put the band around the ball of your foot for good resistance. First, push your foot down and up. This is called ankle plantarflexion. Now you want to wrap the band around your other foot. This time you will have resistance pulling out. This is ankle eversion. Next you are going to cross your foot over the foot with the band as seen in the video, and pull your foot inward. This is ankle inversion. Try not to move the whole leg with these exercises. Just move at the ankle.

Now you are going to do some simple toe walking. Lift your heels off the ground and walk on your toes. Try to do this for 30 seconds, and work your way up to a minute. If you need to take a break in between, you can.

The next exercise will be a balance series. Stand on one foot, but hold onto something sturdy. Try to balance for 30 seconds to a minute. When that becomes easy, just use one finger one each side. Then just one finger for balance, and finally try balancing without holding on at all.

Finally, you will do a stretch. The stretch is similar to a soleus stretch. So you will start off leaning against something sturdy. Put the leg you want to stretch back into a lunge position. Keeping both feet facing forward, bend your front knee, and then keeping your back heel down bend your back knee. The final step to this stretch is to bend the knee inward toward your other knee to get the posterior tibialis stretch. Hold this stretch for 30 seconds, and repeat 3 times.

Related Videos:

Ankle Strengthening Exercises & Stretches

Lateral Sprained Ankle Stretches & Exercises

 


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