Posterior Tibial Tendonitis Stretches & Exercises - Ask Doctor Jo

The posterior tibial tendon can cause a lot of problems in the foot and ankle. It provides support and stability to the foot. It runs on the inside of the leg and foot, and it is the main muscle for inversion, or pulling your foot inwards.

Start off with propping your ankle up on a roll or hang your foot off the bed or table so your heel doesn't touch the floor. Put the band around the ball of your foot for good resistance. First, push your foot down and up. This is called ankle plantarflexion. Now you want to wrap the band around your other foot. This time you will have resistance pulling out. This is ankle eversion. Next you are going to cross your foot over the foot with the band as seen in the video, and pull your foot inward. This is ankle inversion. Try not to move the whole leg with these exercises. Just move at the ankle.

Now you are going to do some simple toe walking. Lift your heels off the ground and walk on your toes. Try to do this for 30 seconds, and work your way up to a minute. If you need to take a break in between, you can.

The next exercise will be a balance series. Stand on one foot, but hold onto something sturdy. Try to balance for 30 seconds to a minute. When that becomes easy, just use one finger one each side. Then just one finger for balance, and finally try balancing without holding on at all.

Finally, you will do a stretch. The stretch is similar to a soleus stretch. So you will start off leaning against something sturdy. Put the leg you want to stretch back into a lunge position. Keeping both feet facing forward, bend your front knee, and then keeping your back heel down bend your back knee. The final step to this stretch is to bend the knee inward toward your other knee to get the posterior tibialis stretch. Hold this stretch for 30 seconds, and repeat 3 times.

Related Videos:

Ankle Strengthening Exercises & Stretches:

Lateral Sprained Ankle Stretches & Exercises:

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Doctor Jo is a Doctor of Physical Therapy.

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Posterior Tibial Tendonitis Stretches & Exercises:

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[AskDoctorJo]

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[ethancheng]

this is super helpful. I've just started jogging again 2 weeks ago, and I got a case of Tibial tendonitis. It was pretty worrying coz I didn't know what it was - I thought it was just run of the mill muscle soreness. These simple exercises give me instant relief. I hope I can run again soon. Thank you for putting this video together.

[gtc]

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!

[kingsley]

OOOOHHHH thank you tank you thank this short video has progressed the recovery of my injury massively! I completely rested, ice packs and the usual, but didnt seem to get much better. did these excersises and the next day it was 50% better. I have been doing the same excersises for 2 months and I am nearly back to running again!!
Thanks

[emaitch]

Dr Jo you are the best! Clear, simple, gentle, kind. And extremely helpful.

[dgjhgdgrrfxstjk]

How many times should i repeat these in one day?

[tommunyon]

I have tried to continue with my dancing well into my senior years. I once taught ballroom, and also dabbled in ballet for about 15 years. Plantar fasciitis reared it's head at age 40, and I've had to address that from time to time. I've bee able to get over it with the right stretches. These may help, but my toes are calcified to the point where demi plies are not comfortable, so I may have to skip walking on the toes. This posterior tibial tendonitis is a new development for me in the past 4 or 5 months.

[elrobins]

This is the second time that I’ve had an issue (tennis elbow the first time I believe and this ankle issue the second time) that had me in pain and unable to do some things that needed to be done and your videos hit the nail on the head and greatly improved mobility and pain immediately. Thank you. Subscribed.

[poland]

lol I love the moon walk in the beginning good job keeping these exercises entertaining :)

[wittybumblebee]

how many sets of these exercises should I do each time? and how often should I do these? my PTTD has been going on for 5 months now.

[bennylee]

Another great video with helpful instructions. You are wonderful, Dr Jo. Thanks so much.

[djdannycosmo]

Of all the stuff on the internet dealing with this issue you have some really great stuff for doing at home thank you!!!!

[Recoverel]

Thank you Doctor Jo! Should I start these exercises even when my foot still hurts?

[jamesgibson]

The stretch you gave in this video really helped me. I have seen anyone else instructing that one.
Thank you.

[keithedwards]

Thank you. At least you did not say to run out and get orthotics which does nothing but take away the foot natural ability to get stronger but actually makes it weaker. Your exercises will help tremendously because I can feel the weakness.

[Mickodwyer]

I'm a physiotherapy student from Ireland, keep up the good work ;-)

[mrm]

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

[donnie]

Thank you! These were very helpful! I have plantar fasciitis and tendonitis and I am having a very rough time right now. I did physical therapy for 4 months last year but that didn't seem to do much. I tried the band stretches you showed tonight and they felt good when I was done.

[Alyssa-yvdf]

I really needed this, thankyou Doctor Jo!

[nicholascarroll]

How often should these exercises/stretches be performed each day?