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Posterior Tibial Tendonitis Stretches & Exercises – Ask Doctor Jo

Posterior Tibial Tendonitis Stretches & Exercises – Ask Doctor Jo

Who, who, who, who! Hey everybody, it’s Doctor
Jo and today I’m gonna show you some stretches and exercises for posterior tibial tendonitis.
Let’s get started. So if you irritate your posterior tibialis tendon, doing some moonwalking
or any other dances, you’re probably gonna feel the pain on the inside here. That tendon
comes around right behind that malleolus, that little bump, and then it comes down into
your foot. And it’s main movement, it’s a big stabilizer for the ankle, it pulls the
in to that inversion, and it helps go into that dorsiflexion movement, so doing all those
ankle strengthening exercises with the band is really great to help get this going again.
So I’m gonna put it on this foot here so you can see it. So just take a band, a resistive
band. I’m gonna start off with the lightest one cause you don’t want to go super heavy,
otherwise you might irritate that tendon that’s already a little irritated. And just put it
kind of around the ball of your foot here. Not too high, so it doesn’t slip off, and
not too low so you’re not getting much of an exercise. You can prop your foot up on
a roll, or a big beach towel cause you want your heel to be loose. So you can also just
hang it off the bed or a chair or something. Try and keep your leg nice and straight, and
then just push down like you’re pushing on a pedal and then slowly come back up. So really
try and control that band, don’t let the band control you. So again, if you feel like you’re
foot’s doing this when you’re going up and down, then relax it a little bit, or maybe
try it without a band at all. Start off with 10 to 15 of those, work your way up to 20
– 25, if that becomes easy, then you can get a stronger resistive band. So now we’re gonna
do an eversion motion, so the knot is gonna be on the inside of your foot. And the way
to get that motion is take your other foot and use it as an anchor. So this time the
foot’s gonna go outwards, but you want to try and keep your leg as straight as you can
without it rolling back and forth. So it’s not the leg movement, it’s just the ankle
movement going out this way and coming back in. So again, if you’re doing this, you’re
not really getting that whole ankle movement, you’re getting the hip and the leg movement.
So pulling out and slowly coming back in. Now the next one is gonna be the inversion
motion. And this one might be the one that’s a little uncomfortable cause you’re using
that posterior tibial tendon. So now the knots gonna be on the outside. And you just cross
it over the other foot so you can anchor it the other way. And again, if you need less
tension with this, that’s fine, you might just want to start off with the movement without
the band. So then you’re gonna pull in and come back. Pull, try not to do your whole
leg, but just at your ankle. Pull in and come back out. Again starting off with 10 – 15
of those and working your way up from there. So the next exercises are gonna be standing
up. So the next exercise is gonna be walking on your toes. So all you have to do is get
up on your toes, and just walk back and forth. And this just kind of helps strengthen the
ankles and feet down there. And if you need to take a break in between, that’s fine. But
try and go about 30 seconds to a minute, just going back and forth. Then the next one is
gonna be just balancing on your foot. When you do balancing exercises, that works those
fine balancer muscles, the smaller muscles verses the bigger muscles. So if you need
something to hold on to for balance, that’s fine. Otherwise, just lift your foot and then
if you do a little reach forward, that will help work on those balance muscles. So again,
if you need something for some balance and stability, hold on to something, or be close
to something sturdy, otherwise just kind of reach forward and come back. So again start
off with 10 – 15 of those, working your way to about 20 – 25. So the last one is gonna
be a stretch. This time you’re gonna kind of do a runner’s stretch, but it’s gonna be
modified a little bit. So keeping the toes forward, the side you want to stretch, you’re
gonna step back. Again keep those toes facing forward if you can. Bend the front knee, slightly
bend the back knee, almost into a soleus stretch. And then turn your knee inward. And that’s
gonna get that inner portion of that foot where that posterior tibialis is. So come
forward, bend that knee, and lean inward. And you’re gonna feel that stretch, hold it
for about 30 seconds, and then come back up. So again, knee bent front, knee bent back,
and coming in. Nice good stretch there. Alright, there you have it. If you have any questions,
leave them in the comments section. If you’d like to check out some other videos go to Don’t forget to like us. And remember, be safe, have fun, and I hope you
feel better soon. Doctor Jo, oo-out!

72 thoughts on “Posterior Tibial Tendonitis Stretches & Exercises – Ask Doctor Jo

  1. Good one Doc….Really helpful…

    Kindly upload a video on Post ACL Surgery Rehab Protocol and Exercises.

    TKR , And THR…

    will be grateful and highly indebted…


    keep up the food work….

    Love & Cheers from India….

  2. Question. I have hallux valgus and my feet pronate. I find that strengthening the tibialis posterior while actively stretching my peroneals is helping to improve my big toe function. I find that my tightened peroneals are pulling my big toe into valgus. I know this because when I perform a supine straight leg raise and curl my toes with my ankle in plantar flexion, I can see my big toe being pulled medially by the tight peroneal muscles or other evertor/extensor muscles and my arch muscles are weakened because they are being over-powered. I know we probably can't have the toes curled all the way in this position due to what I think is called active insufficiency? Nonetheless, I find this active strengthening and lengthening exercise has been helping to re-balance the muscle pull in my foot. I also recently started doing seated straight leg ankle supination/inversions with a band for resistance like you demonstrated, and I can feel the cramp-like sensation occasionally in my arch. I've heard in PT circles this could be a sign of muscle imbalance in that one side is weakened and lengthened while the opposing side is strengthened and tight. Anyway, funny how you made this video at a time where I'm researching and working on my feet! Thanks for this video 🙂

  3. hey doc .. I have an awkward feeling in my knee when I squat and there is a lot of cracking sounds around the kneecap. .any advice
    I stop doing squat btw

  4. hello! love your videos and explanations. Dumb question: at what point of irritation should I not be doing these exercises? I do feel slight pain in some of these, but not bag pain. I don't want to worsen the tendonitis. Thanks!

  5. More specifically…how many times a day ? re Posterior Tibial Tendonitis Stretches & Exercises

    Many thanks in advance.

  6. So I sprained my both of my ankles but the the one with the tibial tendonitis is hard to get it to get back to shape and is constantly bloated and sometimes burns but I think that is cause I work for Fema so I am always on my feet how long will it take for me to heal up back to my full potential also I have flat feet naturally if that matters or not

  7. I suffered for months. Thanks to your video, the exercises helped the healing process. I'm almost back to 100%. Thank you for uploading your video!

  8. Doctor Jo,
    I am a US ARMY Disabled Veteran living in the Philippines> I went to the Dentist office and tripped on his elevated Door Jam, and hyper extended my right foot to keep from falling, I went to the Bone Doctor here and YES I have posterior tibial inflamed tendon/ I am supposed to go to Therapy, But it hurts so bad as I am having a hard time standing up let alone go to the Bathroom. The other night I had a Massage Therapist work on it, but today it is really sore and inflamed, when I tried to stand up it felt like my tendon was tearing away from the bone. The day before the Massage my foot felt better and I could actually walk on it gently. Now after the Massage IT IS SCREAMING PAINFUL to just stand! I watched your Video and I might be able to do the 1st stretching exercises but as for the rest it is a NO GO ! so what do you think ? I need to get this healed up ? Is this what the Therapist is going to have me do ?

  9. I have a right knee pain from last 4 years and i am 32 old and after consultation doctor advices for Mri which shows 1st grade of Medial Meniscus and morphology of patella.And nowadays i dont have pain and swelling but i couldnot strech my right leg on the floor as it hurts on the petalle side.Doctor asks for orthoscopy which i dont wan to do bcz further it leads to kindly suggest me some exercises.thank u so much.

  10. How would I relieve accsesory navicular pain in that same area, I skateboard and it makes things difficult. I can deal with not being able to wear whatever shoes I want but I just want the pain to stop and surgery isn't an option for me said my sports doctor.

  11. Dear doc! I have this painful pt tendinitis with swelling pain and flattened foot arch for one year after a sprain will these exercises help me please reply thanx

  12. Ok mines messed up, gonna schedule an appointment lol. Mine hurts with band inwards and outwards. Cant walk much or stand too long either 🙁

    For some reason, Excedrin works wonders though! But for 4 hours for me 🙁

  13. Hi Dr. Jo! I went on a backpacking trip last summer, and ended up with a really sore posterior tibialis tendon. The pain is almost entirely resolved now, and I'm now wearing orthotics, but I think my right arch has begun to fall. My right navicular tuberosity is significantly more prominent than my left. Besides surgery, are you aware of any treatment for re-aligning the bones of the foot? I'm worried that if I continue to hike, my arch may fall completely, like my mother's and grandmother's did.

  14. Thank you. Can I continue to run while doing these exercises to combat ptt? I have random flare ups, and it only happens post-run. It doesnt hurt to do calf raises. Im thinking its the early stages , and sometimes its far worse than others. Thanks.

  15. Hi Dr Jo 🙂 I sprained my ankle a couple years ago and while its 'healed' up i still feel a tenderness in my posterior tibial tendon along the bottom of the ankle bone only. Are these exercises recommended for this?
    i read that scar tissue might be an issue here as well?… any suggestions or recommendations?
    P.S. i really enjoy your goofy, playful personality 🙂

  16. Hello, DoctorJo! What is the difference between Posterior Tibial Tendonitis and Posterior Shin Splints? Thank you?

  17. Hi! I was diagnosed with posterior tibial tendonitis. I wore a boot for 6 weeks. I am seeing a PT tomorrow. It started last June after a bout of plantar fasciitis. The back of my ankle "clicks". It doesn't hurt too bad but it happens when I walk and it has really hurt my activity level. I wonder though if its something else making my back ankle click. Any ideas?

  18. Great video! Thank you . When doing the inversion exercise with the band, should my toes be pointing to the sky? or should it be pointing straight away from your body? I have been told to point my foot down, but I don't think it works as well as what you are suggesting in the video. Thanks!

  19. So just to be clear, if the tendon is inflamed and/or torn, stretching it IS an option? Just trying to determine if I'm doing more damage or stretching it correctly

  20. Hello Doc, many thanks for all your input and efforts to make us feel better. I wonder : can I do a jumping rope programme landing on my front feet during my rehab for my tibial tendonitis ? I already started thai boxing as it has been 9 months without sport and I couldn't bear it anymore. It is going OK and I am careful and following your programme of stretches and exercises. I am also trying to walk barefoot as much as possible. Thanks again

  21. I thought I may have posterior tibial tendonitis because my ankle and upper part of arch just the left part on the inside of foot hurt. MRI 10 months ago only showed flexor and extensor tendon tears and Achilles tendonitis. I have no Achilles pain and no more flexor/extensor pain in my right foot. I still have the ankle pain and this pain on half the inside arch. I asked the podiatrist if I could have posterior tibial tendonitis and he just said "let's hope not." I have been suffering with this for 10 months.

  22. Dr. Jo I am dealing with this issue in both of my feet as I recently started working at a job we’re I walk all day as I was previously at a desk job for the last 4 years and I am in intense pain. I have started doing these stretches, got a pair of asic shoes, as well as arch support and icing.

    My question is, will these stretches help reduce the pain enough to prevent further damage as I am not able to rest long enough for the pain to subside.

  23. Would wearing an arch support insert in your shoes help relieve some of the pressure on the posterior tibial while it is healing? Do you recommend it?

  24. This was great! I’m going to share with my mom. For the last exercise with the chair, are you doing an internal rotation with your rear leg? It’s hard to tell with the black pants. Thanks for the awesome video! Also, great moonwalk 🤣

  25. Hi, is it normal for it to increase the amount it aches (not the actual pain level). I did some exercises this morning and it seems to have made it ache. Is this normal?

  26. Hi Dr Jo, I have been doing your exercises for the last three days now and I have noticed that the muscle is becoming more irritated. Is it normal for symptoms to return while trying to strengthen and heal the muscles?

  27. Hi again, I've started to run again (doing a slow couch to 5k programme. Week 1 is mainly walking). I have been doing these twice a day, should I do 3 times? Also trying kt taping too, seems to help.

    Also, how quick do you move up the resistance band strengths?

  28. Hi Dr. Jo. I have a tear in the lateral posterior tendon on my left foot. I had a MRI To confirm the tear. I have not had surgery yet.. Will it mend it’s self or do I need surgery? Currently, I am wearing a boot to stabilize not able. Sometimes it is extremely painful and other days I can manage walking in navigating without extreme pain. Your response would be greatly appreciated.

  29. Hi I severely sprained my ankle and hurt that area on my foot, it has been several months and I am still in pain, would these exercises help it please?

  30. I'm in the Army, so I obviously run a lot, for a long time I suffered with pain in my lower leg when I would run. So much so that my body would screaming at me to stop long before my lungs or the rest of my legs wanted me to. I went to the doctor thinking I had stress fractures and they found nothing, which I couldn't believe because I didn't even know that tibial tendonitis existed and the pain was that bad. I talked to a physiotherapist on Instagram and he gave me a quick rundown of the condition. After that I found your video and I feel confident saying that this is exactly what I need. So thanks for possibly prolonging my military career and helping prevent me from permanently injuring myself by continuing to push through the pain with anti-inflammatory drugs

  31. I have MS which has collapsed my arches. I have posterior tibial tendonitis dr gave me a cortisone injection which I read it is not always the treatment can I exercise?

  32. Is it okay to start your exercise program even though there is pain in the PT? Or, should i wait until inflammation goes down (pain is not going away just by magic).

  33. Ok mam please keep in touch and if you have any known foot and ankle dr.please discuss my problem with him .i m in great problem.i will be greatful to you.

  34. Is it the same as what's generally known as 'shin splints' or does this dysfunction may eventually make one more prone to develop shin splints?

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