7 Posterior Tibial Tendonitis Exercises

Posterior tibial tendonitis is a common condition that affects the tendon connecting the calf muscle to the bones on the inside of the foot. It can cause pain and inflammation along the inside of the ankle and foot, making walking and other activities difficult. In this guide, we'll explore exercises to help recover from and prevent posterior tibial tendonitis, ensuring you can get back to your fitness routine with confidence.

Understanding Posterior Tibial Tendonitis

Before diving into exercises, it's important to understand what posterior tibial tendonitis is:

• It's an inflammation of the posterior tibial tendon, which supports the arch of the foot.
• It's often caused by overuse, particularly in runners and other athletes.
• Symptoms include pain along the inside of the ankle and foot, swelling, and difficulty walking or standing for long periods.

The Importance of Proper Footwear

Before we get into exercises, it's crucial to emphasize the importance of proper footwear in both preventing and recovering from posterior tibial tendonitis. While we don't sell shoes, wearing the right footwear with your workout gear is essential. Our leggings and shorts are designed to complement proper athletic footwear for optimal performance and injury prevention.

Exercises for Posterior Tibial Tendonitis

Always consult with a healthcare professional before starting any new exercise regimen, especially if you're dealing with an injury. Here are some exercises that can help with posterior tibial tendonitis:

1. Ankle Alphabet

• Sit with your leg extended.
• Use your big toe to "write" the alphabet in the air.
• This improves ankle mobility and strengthens the muscles around the tendon.

2. Towel Scrunches

• Sit with your foot flat on a towel on the floor.
• Use your toes to scrunch the towel towards you.
• Perform 3 sets of 10-15 scrunches.

3. Calf Raises

• Stand with your feet hip-width apart.
• Slowly rise onto your toes, then lower back down.
• Perform 3 sets of 10-15 repetitions.

For added comfort during these standing exercises, consider wearing our men's t-shirts or women's vests, designed for breathability and freedom of movement.

4. Resistance Band Inversion

• Sit with your leg extended and loop a resistance band around your foot.
• Slowly turn your foot inward against the resistance of the band.
• Perform 3 sets of 10-15 repetitions.

5. Single-Leg Balance

• Stand on one foot, focusing on maintaining your arch.
• Hold for 30 seconds, then switch feet.
• As you progress, try closing your eyes or standing on an uneven surface.

6. Heel Walks

• Walk on your heels with your toes pointed upward.
• Take 20 steps forward, then 20 steps backward.
• This exercise strengthens the muscles that oppose the posterior tibial tendon.

Our training collection offers comfortable options for these walking exercises.

7. Marble Pickup

• Place 20 marbles on the floor.
• Use your toes to pick up each marble and place it in a bowl.
• Repeat with the other foot.

Progressive Loading

As you recover, it's important to progressively load the tendon to promote healing and strengthen the surrounding muscles. This should be done under the guidance of a healthcare professional and might include:

1. Isometric exercises (holding a position without movement)
2. Isotonic exercises (moving against resistance through a range of motion)
3. Plyometric exercises (quick, powerful movements)

Always wear supportive gear, like our fitted t-shirts, to maintain proper form during these exercises.

Prevention Strategies

Preventing posterior tibial tendonitis is key. Here are some strategies:

1. Proper Footwear: Ensure your shoes provide adequate support, especially if you have flat feet.
2. Gradual Progression: Increase your exercise intensity and duration gradually.
3. Cross-Training: Mix up your workouts to avoid overuse. Our diverse workout collections can help you vary your routine.
4. Stretching: Regularly stretch your calves and feet.
5. Strengthening: Incorporate foot and ankle strengthening exercises into your routine.
6. Listen to Your Body: If you feel pain, stop and rest. Wear comfortable gear like our hoodies during rest periods to keep muscles warm.

When to Seek Professional Help

While these exercises can be beneficial, it's important to know when to seek professional help. Consult a healthcare provider if:

• Pain persists or worsens
• You experience significant swelling or bruising
• You're unable to bear weight on the affected foot
• You have diabetes or any condition that affects blood flow to your feet

Recovery Tips

Recovery from posterior tibial tendonitis takes time. Here are some tips to aid your recovery:

1. Rest: Give your foot adequate time to heal.
2. Ice: Apply ice to reduce inflammation.
3. Compression: Use compression socks or wraps to minimize swelling.
4. Elevation: Elevate your foot when resting.

During your recovery period, our loungewear collection can keep you comfortable while you rest and heal.

Bottom Line

Posterior tibial tendonitis can be a challenging condition, but with the right exercises and preventive measures, you can recover and reduce the risk of recurrence. Remember to start slowly, progress gradually, and always listen to your body.

Wearing proper workout gear, like our comfortable and supportive clothing, can aid in your recovery and future injury prevention. From our leggings that provide compression to our t-shirts that allow for free movement, we've got you covered for your rehabilitation exercises and beyond.