Tarsal tunnel syndrome is a compression or pinching of the posterior tibial nerve. This can cause symptoms of pain, numbness, and tingling anywhere along the inside of the ankle into the foot. These tarsal tunnel syndrome stretches and exercises should help.
To start off, range of motion of the ankle is a good way to loosen up the area. You can do this with ankle pumps, ankle circles, and eversion/inversion or windshield wipers.
Next, stretch the calf. You can do this several different ways including with a stretch strap. To help get the inner foot/ankle, you can turn your foot out a little when you stretch.
Then rolling out the bottom of your foot with a lacrosse ball, tennis ball, or racquet ball helps loosen up the fascia and tendons that might be irritated.
Cross friction massage on the tarsal tunnel area also helps increase the circulation to the area to help the healing process.
Exercises standing can be very beneficial to help get the foot/ankle strong again. Heel/toe raises, and balance exercises are great for this.
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