If you have posterior tibial tendonitis, the pain may be severe enough to limit your activities. The good news is that there are things you can do to ease the pain and help the healing process.
One of the most important things you can do is to keep your posterior tibial tendon stretched and strong with exercises.
Calf muscle stretch: Put your hands against a wall and place one leg behind the other with both legs straight. Keeping both heels flat on the ground, lean forward into the wall until you feel a stretch in your lower leg and calf muscle behind your straight back leg. For a deeper calf muscle stretch, bend your back knee slightly while keeping both heels flat on the floor as you lean into the wall.
Toe raises: Place a chair against a wall for support and stand with the ball of your feet on an elevated surface like a step stool or curb. Keeping your heels firmly on the ground, raise your toes as high as possible then lower them back down below the level of your toes. Repeat 10 times.”
Band exercises: Use a theraband and loop it around the forefoot. Plantarflex the foot and push the band towards the floor. This helps strengthen the calf muscle as well as the posterior tibial tendon.
If you are suffering from posterior tibial tendonitis, there are some stretches that can help alleviate the pain and inflammation associated with the condition. Remember to stretch slowly and gently to avoid further injury. If you experience any pain during these exercises, stop immediately and consult a doctor.
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