Footwear for Ankle Pain
Best Shoes for Sinus Tarsi Syndrome
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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
Sinus Tarsi Syndrome is a painful condition on the outside of the ankle joint that can be caused by poor foot and ankle stability. Rehabilitation exercises are one of the most effective forms of treatment for Sinus Tarsi Syndrome as they improve the muscle capacity and proprioception of the joint.
Sinus Tarsi Syndrome exercises are not a one-size-fits-all all scenario, but the exercises we have provided address the most common deficiencies in our clinics.
Exercises for Sinus Tarsi Syndrome
Stretches for Sinus Tarsi Syndrome
Soleus Stretch for Sinus Tarsi Syndrome
- 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.
If you have any pain in the front of your ankle during this exercise, please stop.
Gastrocnemius Stretch for Sinus Tarsi Syndrome
- 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.
If you have any pain in the front of your ankle during this exercise, please stop.
Strengthening Exercises for Sinus Tarsi Syndrome
Posterior Tibialis Strengthening for Sinus Tarsi Syndrome
- 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 up against the resistance of the band
- Slowly return to your starting position to complete one repetition
- Band Colour: Yellow
- Repetitions: 15
- Sets: 3
- Frequency: Once daily
Peroneal Muscle Strengthening For Sinus Tarsi Syndrome
- 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
- Slowly return to your starting position to complete one repetition
- Band Colour: Yellow
- Repetitions: 15
- Sets: 3
- Frequency: Once daily
If you have any pain in the front of your ankle during this exercise, please stop.
Balance Exercises for Sinus Tarsi Syndrome
Single-Leg Balance: Eyes Open
- Stand on one leg with your foot flat on the floor
- Hold your opposite leg out in front
- Focus on a point in front of you to help with stability
- Hold for 60 seconds
- Repeat 3-4 times daily.
Single-Leg Balance: Eyes Closed
- Stand on one leg with your foot flat on the floor
- Hold your opposite leg out in front
- Close your eyes while maintaining this position
- Hold for 60 seconds
- Repeat 3-4 times daily.
Physiotherapy with James McCormack
This article is written by James McCormack, a Lower Limb Specialist who is an expert in treating Sinus Tarsi 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.