Posterior Tibialis Tendonitis Exercises

Posterior tibialis tendonitis, also known as posterior tibial tendonitis, is an injury of the foot caused by jarring impact or tendon overuse. Pain from the injury typically extends from the foot and ankle up through the inside of the shin. Although posterior tibialis tendonitis can be temporarily debilitating, treatment followed by proper exercise can strengthen the tendon and make future recurrence less likely.
  1. The Posterior Tibial Tendon

    • The posterior tibial tendon runs from the calf through the ankle, to a bone in the foot called the navicular. Normally, the navicular bone helps maintain the supportive arch of the foot. But in cases of abrupt injury or chronic flat feet, this arch flattens out, placing a strain on the tendon. Depending on the force of the strain, the result is either an overstretching or tearing that leads to the symptoms of posterior tibialis tendonitis.

    Prior to Exercise

    • If you are diagnosed with posterior tibialis tendonitis, your doctor will begin by treating the immediate effects of the injury. This may include the use of anti-inflammatories, application of ice packs or direct ice massage, elevation of the foot and leg, and taping of the foot for added arch support. Surgery may be indicated if the damage is severe enough. Additionally, your doctor may prescribe special orthotic foot supports or temporary use of crutches.

    A Proper Exercise Program

    • Recovering from your injury may take some time. Once you are sufficiently healed, it is important to continue rehabilitation with a proper exercise program. Doing so will help you to regain necessary flexibility and strengthen your posterior tibial tendon, which is one of your best bets to minimize recurrence of the injury.

      Before you begin, consult your physical therapist to devise a program that will work for you. Remember that exercising for rehabilitation is different than other forms of exercise. Your primary goal is to strengthen your tendon, and you should focus your attention on this task. Remember to move gently, and monitor the impact of each exercise on your body. Above all, be alert for any movement that causes you pain above what you might reasonably expect. Let your therapist know if any problems occur.

      Your exercise program will probably include a combination of stretching, balancing and body-weight exercises. Among the stretching exercises your physical therapist might recommend are a simple standing calf stretch and a seated towel stretch. Weight-bearing exercises might include heel raises, side-lying leg lifts and step-ups. Balancing exercises might include supported single-leg stands, as well as use of a device called a wobble board. Wobble boards are specially designed raised platforms that allow you to rock back and forth in any direction. While they are beneficial, they can also be a little precarious, so consult your therapist before using one.

      The University of Michigan has created a detailed online guide for proper exercise of the posterior tibial tendon. Under your physical therapist's guidance, you can consult it for detailed instructions.

Bones, Joints Muscles - Related Articles