What exercises can I do for posterior tibial tendonitis?

Asked 3 years ago

Hi, I have been struggling with posterior tibial tendonitis for some time now, and I'm looking for exercises to do that may relieve the stiff tendon. Any idea on what stretches I can do?

Posterior tibial tendonitis Posterior tibial tendonitis treatment Exercises for tendonitis

Hosea Machio

Thursday, December 09, 2021

To help treat your posterior tibial tendonitis, firstly do range-of-motion exercises. Four axes of motion are usually included in active ankle ROM exercises. These are:
Dorsiflexion.
Plantarflexion.
Inversion.
Eversion.
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Do stretching exercises for your foot and ankle.
The runner's stretch 
Ankle stretch with a towel
 Hamstrings stretches
Anterior tibialis streches
Stretches should be held for 20 to 30 seconds before being released. They can be done multiple times during the day.
To strengthen your feet, scrunch up a towel with your toes, pick up a tissue with your toes, or draw your toes up against a small resistance band. You can also use orthotics for PTTD.
Exercises for the muscles around your knees focus on your quadriceps and hamstrings and may include:
short arc quads.
Squats.
Lunges.
Straight leg raises.
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Make sure you acclimate slowly and do exercises to tolerable levels. Additionally, for optimal biomechanics while exercising, wear firm and fitting shoes and use custom configurable orthotics.