Ankle Bone or Joint Injury
Causes of Inner Ankle Pain Running
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Director at Flawless Physio
James McCormack is a Knee, Foot and Ankle Specialist Physiotherapist with over 10 years experience.
Alongside his clinical work he has created this website to provide free-to-read content for it's users.
Alongside his clinical work he has created this website to provide free-to-read content for it's users.
Latest posts by James McCormack (see all)
- Anterior Ankle Impingement - July 24, 2022
- Tarsal Coalition - October 12, 2022
- Sural Nerve Pain - October 3, 2022
Tarsal Tunnel Syndrome is a painful condition that affects the inner ankle. Walking on uneven surfaces or when turning the foot inwards is often painful as it compresses the Posterior Tibial Nerve. Physical Therapy is one of the best forms of treatment for Tarsal Tunnel Syndrome. Exercises to provide stability and strength to the ankle are effective pain relief methods and address the root cause of Tarsal Tunnel Syndrome.
This article will outline the best Tarsal Tunnel Syndrome exercises we recommend to our patients.
Best Tarsal Tunnel Syndrome Exercises
- Soleus Stretch
- Gastrocnemius Stretch
- Flexor Hallucis Longus Stretch
- Isometric Peroneal Strengthening Exercises
- Isometric Tibialis Posterior Strengthening Exercises
- Isometric Calf Strengthening
Stretches For Tarsal Tunnel Syndrome
Stretches are effective at opening the space around the ankle joint by increasing the mobility of the surrounding tissues. If you have any pain doing these stretches, try to lift the arch of your foot. If that does not alleviate the pain, stop the exercise.
Soleus Stretch
- Stand upright with the affected leg behind you
- Bend the back leg while keeping your heel on the floor
- Stop and hold when you feel a pull on the back of your leg
- Hold for 45 seconds
- Repeat 3-4 times daily.
Gastrocnemius Stretch
- Stand upright with the affected leg behind you.
- Keep the knee straight on the leg behind with a slight bend on the knee in front.
- Move forward on the front leg while keeping both heels on the floor
- Stop moving forward once you feel a stretch on the back leg
- Hold for 45 seconds
- Repeat 3-4 times daily.
Flexor Hallucis Longus Stretch
- Place your big toe up on top of a rolled towel
- Bend your knee forward until you feel a stretch under your foot.
- Keep your foot flat on the floor for the entire stretch
- Hold for 45 seconds
- Repeat 3-4 times daily.
Strengthening Exercises for Tarsal Tunnel Syndrome
Strengthening Exercises can reduce the rate of fatigue in the ankle muscles by increasing exercise capacity for exercise. This is important as muscles work to stabilise the ankle joint and when they don’t function optimally, it can irritate the Posterior Tibial nerve.
Isometric Peroneal Muscle Strengthening
- In a seated position, place both feet flat on the floor
- Place a band around both feet. Turn the affected foot outwards (eversion) against the resistance of the band
- Hold this position for 45 seconds
- Slowly return to your starting position to complete one repetition
- Band Colour: Yellow
- Repetitions: 3
- Sets: 3
- Frequency: Once daily
Isometric Posterior Tibialis Muscle Strengthening
- In a seated position, place the affected ankle over the opposite knee
- Place a band around both feet
- Point the toes of the affected foot and lift them against the band’s resistance.
- Hold this position for 45 seconds
- Slowly return to your starting position to complete one repetition
- Band Colour: Yellow
- Repetitions: 3
- Sets: 3
- Frequency: Once daily
Isometric Calf Muscle Strengthening
- Stand upright with your knees straight on the edge of a step
- Maintain this knee position while lifting both heels off the floor
- Hold at the top of the range for 45 seconds
- Slowly return to your starting position to complete one repetition
- Repetitions: 3
- Sets: 3
- Frequency: Once daily
Physiotherapy with James McCormack
This article is written by James McCormack, a Lower Limb Specialist who is an expert in treating Tarsal Tunnel Syndrome.
This is not medical advice. We recommend a consultation with a medical professional such as James McCormack if you are experiencing any of the symptoms discussed in this article. James offers Online Physiotherapy Appointments weekly and face-to-face appointments in his London clinic.