posterior tibial tendonitis exercises

3 min read 17-03-2025

Posterior tibial tendonitis (PTT), also known as posterior tibial tendon dysfunction (PTTD), is a common condition causing pain and inflammation in the tendon running behind your inner ankle. This tendon is crucial for supporting your arch and ankle stability. This article provides exercises to help manage PTT, but remember to consult a doctor or physical therapist for a proper diagnosis and personalized treatment plan. Ignoring PTT can lead to more serious issues, so early intervention is key.

Understanding Posterior Tibial Tendonitis

Before diving into exercises, let's understand the condition. PTT develops when the posterior tibial tendon becomes overloaded or injured. This often happens due to overuse, high-impact activities, flat feet, or other underlying conditions. Symptoms can range from mild aching to severe pain, swelling, and difficulty walking. Early diagnosis and appropriate treatment are crucial for preventing long-term damage.

Common Symptoms of PTT

Pain: Aching pain behind the inner ankle, often worsening with activity.
Swelling: Noticeable swelling around the affected tendon.
Stiffness: Difficulty bending or moving your ankle freely.
Instability: Feeling of instability or giving way in your ankle.
Flattening of the arch: Progressive flattening of the arch of your foot.

Exercises for Posterior Tibial Tendonitis Relief

The following exercises are designed to strengthen the muscles supporting your ankle and reduce stress on the posterior tibial tendon. Remember to start slowly and gradually increase the intensity and repetitions as your condition improves. Listen to your body and stop if you feel any sharp pain.

1. Ankle Pumps:

How to: Sit with your legs extended. Point your toes upwards, then downwards. Repeat 10-15 times.
Benefits: Improves ankle mobility and circulation. This simple exercise helps warm up the ankle before more strenuous activities.

2. Alphabet Tracing:

How to: Lie on your back with one leg extended. Trace the alphabet in the air with your foot. Repeat with the other leg.
Benefits: Improves range of motion and strengthens the muscles surrounding the ankle. It engages various muscle groups in a low-impact way.

3. Towel Scrunches:

How to: Sit with your feet flat on the floor. Place a towel under your feet. Scrunch the towel with your toes, hold for a few seconds, and release. Repeat 10-15 times.
Benefits: Strengthens intrinsic foot muscles, which are important for arch support. These muscles play a significant role in preventing further PTT issues.

4. Calf Raises:

How to: Stand with your feet hip-width apart. Slowly raise up onto your toes, hold for a few seconds, and lower back down. Repeat 10-15 times.
Benefits: Strengthens the calf muscles, which are essential for ankle stability. Stronger calves help support the ankle joint and reduce strain on the tendon.

5. Balance Exercises:

How to: Stand on one leg, holding onto a chair or wall for support if needed. Hold for as long as you can comfortably maintain balance. Repeat on the other leg. Progress to standing on one leg without support.
Benefits: Improves balance and proprioception (awareness of your body's position in space). This is crucial for preventing future ankle injuries.

6. Eccentric Calf Raises:

How to: Stand on a slightly elevated surface (like a step). Slowly lower your heels below the level of the step, focusing on the controlled lowering. Repeat 10-15 times.
Benefits: Specifically strengthens the calf muscles in the eccentric phase (lengthening) which is crucial for PTT recovery. This is more challenging than standard calf raises.

Important Considerations

Rest: Avoid activities that aggravate your pain. Rest is crucial in the early stages of recovery.
Ice: Apply ice packs to the affected area for 15-20 minutes at a time, several times a day to reduce swelling.
Compression: Use a compression bandage to help reduce swelling and provide support.
Elevation: Keep your foot elevated whenever possible to minimize swelling.
Supportive Footwear: Wear supportive shoes with good arch support to help reduce stress on the tendon. Orthotics may be recommended.
Physical Therapy: Consider consulting a physical therapist. They can provide a personalized exercise program and manual therapy techniques to further aid recovery.

When to Seek Professional Help

If your pain is severe, doesn't improve with rest and home treatments, or is accompanied by other symptoms like numbness or weakness, consult a doctor or physical therapist immediately. Early intervention can significantly improve your outcome and prevent further complications. Ignoring PTT can lead to chronic pain and potential instability of the foot and ankle.

This article provides general information and should not be considered medical advice. Always consult with a healthcare professional for diagnosis and treatment of any medical condition. Remember consistency and patience are key to recovering from Posterior Tibial Tendonitis. By following these exercises and recommendations, you can take proactive steps towards managing your condition and regaining ankle strength and stability.