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Physiology Exercises for Tarsal Tunnel

Tarsal tunnel syndrome results from pressure on the tibial nerve as it passes through the the tarsal tunnel, the narrow space that lies on the inside of the ankle next to the ankle bones. It can be caused by an ankle sprain or other ankle injury. Its symptoms are foot pain, including a burning or tingling sensation around the ankle. Some numbness also may be present on the bottom of the foot.

  1. Prevention

    • Exercises can help prevent tarsal tunnel syndrome. One exercise for preventing tarsal tunnel syndrome is called "static toe flexation." Static toe flexation has several components. The first is pressing your toes down on the floor hard while keeping your feet flat on the floor. Don't curl your toes and hold for the count of three. Repeat this exercise 10 times. Do this exercise three times per day.

      Another exercise is called "spreading the toes." With this exercise, spread your toes as far apart as they will go. Hold for a count of two and repeat 10 times. Try to do this three times per day.

      A third exercise is the "pencil lift." Place a pencil on the floor and curl your toes around it. Lift the pencil and hold for a count of six, then put it back on the floor. Repeat this 10 times and do this exercise three times a day.

      By ensuring that your feet and ankles are in optimum health, you can help avoid tarsal tunnel syndrome.

    Exercises for Existing Conditions

    • Exercises designed to prevent tarsal tunnel syndrome also are good for treating an existing condition. Try static toe flexation, spreading the toes and the pencil lift but start slowly. Pay attention to pain or other discomfort, and slowly build up to the hold counts and numbers of repetitions.

    General Stretching

    • General stretching exercises also will help with an existing tarsal tunnel condition. By doing foot, calf and leg stretches, you can bring the structures that support the tarsal tunnel back into health. A common stretch is to sit on the floor with your knees bent. Grab your toes and extend your leg, thus stretching the muscles and tendons of the ankle and calf.

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