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Ankle Exercises

Posterior Tibial Tendonitis Exercises

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Posted 2 years ago


Last updated: 07/11/2023


by James McCormack

James McCormack
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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. Rehabilitation exercises are the most effective form of management for this type of tendonitis, alongside insoles, footwear and braces.

This article will provide you with the best exercises for Posterior Tibial Tendonitis based on our clinical experience.

Best Exercises for Posterior Tibial Tendonitis

  1. Posterior Tibial Tendon Stretch
  2. Isolated Posterior Tibial Tendon Strengthening with a band
  3. Posterior Tibial Tendonitis Heel Raise with a Ball
  4. Posterior Tibial Tendon Heel Raise
  5. Soleus Heel Raises

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

Banded Strengthening 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

Standing 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

Heel Raise off a Step 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 article is written by James McCormack, a Lower Limb Specialist who is an expert in treating Posterior Tibial Tendonitis.

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.

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