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Foot Pain

Accessory Navicular Syndrome Exercises

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3 weeks ago

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by james

An accessory Navicular is an extra bone on the foot’s arch, and most people who have this extra bone don’t even know they have it. However, in a minority of cases, an accessory Navicular can become painful when walking and standing. Poor foot mechanics and poor control of the muscles of the foot and ankle can lead to this irritation known as Accessory Navicular Syndrome. A graded exercise programme is one of the most effective treatment methods for Accessory Navicular Syndrome. It is important to remember that one size does not fit all. Still, we have created a programme that addresses the most common muscular imbalances in our clinics in patients with Accessory Navicular Syndrome.

Accessory Navicular Syndrome Exercises

A mixture of stretching, strengthening and balance exercises are best for Accessory Navicular Syndrome, which we have provided below. You do not need to follow this programme rigidly. It should be carried out 3 times weekly, and you should consult your physician before commencing it.

Stretches for Accessory Navicular Syndrome Exercises

Soleus Stretch Standing

  • 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.

Foot Stretch

  • Stand upright with your foot against a step and toes extended
  • Keep your heel on the floor and move your knee over your foot
  • Stop and hold when you feel a pull on the back of your leg and sole of your foot
  • Hold for 45 seconds
  • Repeat 3-4 times daily.

Strengthening Exercises for Accessory Navicular Syndrome Exercises

Posterior Tibial Muscle Strengthening (Band)

  • 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

Posterior Tibial Muscle Strengthening (Ball)

  • Standing, place a ball between your heels and turn your feet outwards
  • Raise your heels from the floor while squeezing the ball with your heels
  • Once your reach the top, slowly return to your starting position to complete one repetition
  • Band Colour: Yellow
  • Repetitions: 15
  • Sets: 3
  • Frequency: Once daily

Balance and Stability Exercises for Accessory Navicular Syndrome Exercises

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: Wobble Cushion

  • Stand on one leg with your foot on a wobble cushion 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.

Physiotherapy with James McCormack

This is not medical advice. We recommend a consultation with a medical professional such as James McCormack. He offers Online Physiotherapy Appointments for £45.

Related Article: Best Shoes for Accessory Navicular Syndrome

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