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Sinus Tarsi Syndrome Advice

Minute Read


Posted 10 months ago


Last updated: 03/12/2022


by James McCormack

How do you fix Sinus Tarsi Syndrome?

The best form of treatment for Sinus Tarsi Syndrome is a period of rest alongside structured rehabilitation under the guidance of a Physical Therapist. This can consist of mobility and strengthening exercises to correct imbalances that are leading to Sinus Tarsi Syndrome. Custom insoles are a recommended form of treatment and if this is unsuccessful, a cortisone injection may be required to settle irritable symptoms.

Can I run with Sinus Tarsi Syndrome?

Running is not recommended for those with Sinus Tarsi Syndrome as it is likely to make the symptoms of Sinus Tarsi Syndrome worse. We recommend trying non-impact activities such as swimming or cycling rather than running. Once your symptoms start to show signs of improvement, your Physical Therapist should carry out a running gait analysis to assess for any signs of overload of the outer ankle before beginning a graded return to run.

Can you walk with Sinus Tarsi Syndrome?

Walking can irritate Sinus Tarsi Syndrome so reducing your overall step count is recommended. However, it is not recommended to completely stop walking but consider short frequent walking in supportive trainers up to 30 minutes a few times a day rather than long walks. Sinus Tarsi Syndrome is an inflammatory condition so the more you walk or spend time on your feet the more symptoms are likely to be irritated.

Can I cycle with Sinus Tarsi Syndrome?

Generally, non-impact exercises such as cycling are ok to do with Sinus Tarsi syndrome however, in highly irritable cases it may cause further pain.

As a general rule of thumb, if there is no pain during the exercise and there is no increased pain within 24 hours of exercise then it is okay to continue.

If possible wear cleats to reduce the amount of movement in the foot and ice the ankle afterwards.

How long does Sinus Tarsi Syndrome take to heal?

It takes 4-6 weeks for Sinus Tarsi Syndrome to heal using the correct footwear, insoles, and strengthening exercises. If the appropriate treatment is not provided then the pain may progressively worsen over time.

Will Sinus Tarsi Syndrome go away?

Sinus Tarsi Syndrome will improve and become pain-free with structured rehabilitation under the guidance of a Physical Therapist. It may not resolve at all with home treatment but progressively worsen if the appropriate measures aren’t taken to reduce symptoms levels and address the causes of pain.

Online Physiotherapy with James McCormack

This is not medical advice and we recommend a consultation with a medical professional such as James McCormack to achieve a diagnosis. He offers Online Physiotherapy Appointments for £45.

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