Posterior Tibial Tendonitis
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In the acute stage 0-72 hours of Posterior Tibial Tendonitis, it is not recommended to run. However, it is essential to strengthening the tendon after this stage to stop it from deconditioning. One way to do this is by continuing to run.
Posterior Tibial Tendonitis likes a consistent, steady pace of running and tries to avoid hill running or interval sessions. It is ok to have low-level pain once it settles within 24 hours post-run. Try to give 3-4 days of rest between runs and if there is a flare-up of your pain, wait until this settles before running again.
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You can continue to do short, frequent walks with Posterior Tibial Tendonitis. We recommend walking 15-30 minutes, 2-3 times daily rather than one long walk. If you have increased pain the following morning, this is a sign of an overload. In this instance, reduce the time or amount of walks the following day.
Try to keep your step count consistent daily, as fluctuations on these can lead to tendon irritation.
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Posterior Tibial Tendonitis is typically aggravated by impact activities such as walking or running therefore cycling is a good alternative for cardiovascular exercise. When cycling with Posterior Tibial Tendonitis we recommend the following:
Yes, you can continue to do weightlifting with Posterior Tibial Tendonitis as it is mostly aggravated by impact activities or prolonged amounts of time on your feet. Consider avoiding deep squats or the leg press machine as the high dorsiflexion angle can irritate the Posterior Tibial Tendon as it wraps around the fibula.
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