Tarsal Tunnel Exercises

Tarsal tunnel syndrome is the result of pressure on the tibial nerve in the tarsal tunnel as it goes through the foot and ankle. It is often caused by a sprain or other traumatic injury to the ankle. It can also be caused by the rolling of feet inward when walking or running, swelling of tendons in the ankles, arthritis or other swelling in the ankle.

Prevention Exercises

• The best way to prevent tarsal tunnel syndrome is to make sure that your feet and ankles are strong. A number of foot strengthening exercises, done with a varying hold count, and repeated ten times per session can help. Each exercise session should be done three times a day, if possible. The exercises are as follows:

  * Toe Presses: With your feet flat on the floor, press your toes downward and hold for a count of three. Do not curl your toes during this exercise.
  * Toe Spreads: With your feet flat on the floor, spread your toes as wide as you can, then pull them back together.
  * Toe Lifts: With your feet flat on the floor, try and lift each toe in succession.
  * Pencil Lift: Place a pencil on the floor. Curl your toes around the pencil and lift it off the floor and hold for a count of six.

Treatment Exercises

• If you already have tarsal tunnel syndrome, the prevention exercises can help with recovery. Perform the above exercises, but be aware of your physical condition. Start slowly, with fewer repetitions and shorter hold counts. Build to the recommended repetitions and hold counts.

Stretching Exercises

• Both for prevention and to help heal an existing case of tarsal tunnel syndrome, foot, ankle and calf stretching exercises can help. Although almost any stretch that doesn't cause pain is good, one of the best is to sit on the floor with your knees bent. Grab your toes and extend your leg, thus stretching your foot and ankle.