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Ankle Pain

Sinus Tarsi Syndrome Exercises

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2 weeks ago

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by james

Sinus Tarsi Syndrome is a painful condition on the outside of the ankle joint that can be caused by poor foot and ankle stability. Exercises are one of the most effective forms of treatment for Sinus Tarsi Syndrome as they improve the muscle capacity and proprioception of the joint. Sinus Tarsi Syndrome exercises is not a one size fits all scenario but the exercises we have provided address the most common deficiencies that we see in our clinics.

Exercises for Sinus Tarsi Syndrome

Stretches for Sinus Tarsi Syndrome

Soleus Stretch for Sinus Tarsi Syndrome

  • 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.

If you have any pain in the front of your ankle during this exercise, please stop.

Gastrocnemius Stretch for Sinus Tarsi Syndrome

  • Stand upright with the affected leg behind you
  • Keep the knee straight on the leg behind with a slight bend on the knee in front
  • Move forward on the front leg while keeping both heels on the floor
  • Stop moving forward once you feel a stretch on the back leg
  • Hold for 45 seconds
  • Repeat 3-4 times daily.

If you have any pain in the front of your ankle during this exercise, please stop.

Strengthening Exercises for Sinus Tarsi Syndrome

Posterior Tibialis Strengthening for Sinus Tarsi Syndrome

  • 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

Peroneal Muscle Strengthening For Sinus Tarsi Syndrome

  • In a seated position, place both feet flat on the floor
  • Place a band around both feet. Turn the affected foot outwards (eversion) 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

If you have any pain in the front of your ankle during this exercise, please stop.

Balance Exercises for Sinus Tarsi Syndrome

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: Eyes Closed

  • Stand on one leg with your foot flat on the floor
  • Hold your opposite leg out in front
  • Close your eyes while maintaining this position
  • 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: Sinus Tarsi Syndrome: Symptoms, Causes & Diagnosis

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