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What exercises can I do for posterior tibial tendonitis?

Asked 2 years ago

Hi, I have been struggling with posterior tibial tendonitis for some time now, and I'm looking for exercises to do that may relieve the stiff tendon. Any idea on what stretches I can do?

Hosea Machio

Thursday, December 09, 2021

To help treat your posterior tibial tendonitis, firstly do range-of-motion exercises. Four axes of motion are usually included in active ankle ROM exercises. These are:

  • Dorsiflexion.
  • Plantarflexion.
  • Inversion.
  • Eversion.



Do stretching exercises for your foot and ankle.

  • The runner's stretch
  • Ankle stretch with a towel
  • Hamstrings stretches
  • Anterior tibialis streches

Stretches should be held for 20 to 30 seconds before being released. They can be done multiple times during the day.

To strengthen your feet, scrunch up a towel with your toes, pick up a tissue with your toes, or draw your toes up against a small resistance band. You can also use orthotics for PTTD.

Exercises for the muscles around your knees focus on your quadriceps and hamstrings and may include:

  • short arc quads.
  • Squats.
  • Lunges.
  • Straight leg raises.



Make sure you acclimate slowly and do exercises to tolerable levels. Additionally, for optimal biomechanics while exercising, wear firm and fitting shoes and use custom configurable orthotics.





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