Ankle Pain
Posterior Tibial Tendonitis
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Posterior Tibial Tendonitis Exercises
Posterior Tibial Tendonitis is a common cause of inner ankle pain. It is most commonly found in runners and high-impact sports such as basketball. It can also be caused by increased walking or foot deformity, such as an adult-acquired flat foot. Posterior Tibial Tendon Exercises are the most effective form of management for this type of tendonitis.
Throughout this article, we share the exercises we give our patients with Posterior Tibial Tendonitis.
Posterior Tibial Tendonitis Stretching Exercises:
- Place the inside of your foot on a rolled towel
- Bend your knee over your toes until your feel a stretch
- Hold in this position for 45 seconds
- Repeat 2-3 times daily
Posterior Tibial Tendonitis Band Exercise
- In a seated position, place your ankle over your knee
- Place a band around you both feet
- Point your toes and then lift your ankle upwards
- Slowly return to your starting position to complete one repetition.
- Repetitions: 12
- Sets: 3
Posterior Tibial Tendonitis Heel Raise with a Ball
- Stand with your feet turned outwards
- Squeeze a ball between your heels
- Maintain the pressure on the ball and slowly raise your heels
- Repetitions: 12
- Sets: 3
Posterior Tibial Tendonitis Heel Raise Exercise
- Place one foot on the edge of a step with your foot turned inwards
- Lift your heel upwards
- Slowly return to your starting position
- Repetitions: 12
- Sets: 3
Soleus Heel Raise
- Stand with your knee bent to 30º
- Keep your knees at the same angle while lifting your heels off the floor
- Slowly return to your starting position to complete one repetition
- Repetitions: 12
- Sets: 3
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: Posterior Tibial Tendonitis: Diagnosis, Symptoms and Treatment