Ever feel that nagging ache just inside your ankle or along your foot’s arch? Not just a mild twinge, but a soreness that makes walking feel like a chore? If you’re nodding yes, you could be dealing with posterior tibial tendonitis and no, it’s not something to ignore.
This sneaky little condition can turn everyday movements into uphill battles. Walking and climbing stairs suddenly gets really tough to do. But the good news?
You can take control and start healing with the right posterior tibial tendonitis exercises. But if you do the wrong ones, you might make the pain even worse.
So, what exactly helps and what hurts? Let’s break it all down.
Understanding Posterior Tibial Tendonitis
The posterior tibial tendon runs along the inside of your ankle. The tendon then travels under your foot to support your arch. Think of it as your foot’s built-in suspension system.
But it gets inflamed when it’s overworked—thanks to flat feet, poor walking mechanics, or just clocking too many hours on your feet. And painful. Painful.
Symptoms? You might notice:
- A dull ache or sharp pain near your inner ankle
- Swelling
- A collapsing arch
- Trouble walking or standing for long periods
Sounds familiar? If you’re ticking off these boxes, your following move matters—a lot.
What to Do: Recommended Exercises for Posterior Tibial Tendonitis
Here’s where things get interesting. Not every exercise helps, but a few targeted moves can make a huge difference. These posterior tibial tendonitis exercises are made to build strength without pushing your tendons too hard.
1. Isometric Holds
Want to activate the tendon without moving it? Try isometric holds. This means you contract your muscles gently without shifting your foot. It’s a great way to reduce pain and keep the tendon engaged in the early stages of healing. Hold the contraction for about 5 to 10 seconds, then relax. Repeat several times.
2. Theraband Inversion
Grab a resistance band and gently pull your foot inward. This foot inversion move targets the tendon specifically. The key? Keep it slow and controlled. Don’t rush or push through pain. Building strength gradually beats overdoing it every time.
3. Calf Raises
Calf raises sound simple, but they’re powerful. Start with both feet on the ground, lifting your heels slowly. As you get stronger, try single-leg calf raises. This helps stabilize your ankle and supports the arch. Keep the movement smooth—no bouncing.
4. Foot Doming / Short Foot Exercises
Here’s a gem: short foot exercises train the tiny muscles inside your foot that hold the arch up. Think of it as “lifting” your arch without curling your toes. It’s subtle but makes a significant impact in the long run.
5. Balance and Proprioception Work
Stand on one foot. Easy? Try it on a soft surface like a foam pad. These posterior tibial tendonitis exercises challenge your brain and body to work together, improving balance and reducing future injury risk.
6. Hip and Core Strengthening
Believe it or not, your hips and core play a significant role in foot health. Weakness here can throw off your entire leg alignment, stressing the posterior tibial tendon. Try bridges, clamshells, or planks to build a solid foundation.
What to Avoid: Don’t Make These Mistakes
Knowing what to avoid is just as crucial as knowing what to do. Certain activities put too much strain on your healing tendon and can backfire.
1. High-Impact Activities (e.g., running, jumping)
Running, jumping, anything with impact? Hit pause for now. These moves load the tendon hard and fast when it needs a break.
2. Aggressive Stretching
Gentle mobility? Great. Forceful stretching? Not so much. Especially early on, aggressive stretching can inflame things further. Ease into flexibility work later in rehab.
3. Barefoot or Unsupportive Footwear
Walking barefoot on hard floors might feel freeing, but your tendon disagrees. Stick to well-cushioned, supportive shoes. Custom orthotics? Even better.
4. Inclined Treadmills or Hills
That steep treadmill incline? It’s a trap. Uphill walking cranks up the load on your tendons. Stick to flat surfaces until you’re stronger.
Supporting Your Recovery
- Activity modification: Don’t go full couch-potato, but tone it down. Movement is still essential.
- Use of orthotics or supportive shoes: Support matters. Your arch needs a little backup.
- Ice and elevation: Especially during flare-ups. It’s basic, but it works.
- Structured rehabilitation: Increase intensity gradually, no skipping steps.
When Should You See a Doctor?
- Pain persists beyond a few weeks
- Healing should show progress—if not, something’s off.
- Chronic pain may signal deeper tendon issues.
- Daily function is limited or worsening
- Walking, standing, or basic movement feels harder.
- Signs your tendon isn’t coping well.
- Need for a personalized plan or rule out severe damage
- A doctor can tailor your rehab.
- Imaging may be needed to check for tendon rupture or advanced degeneration.
Wrapping Up
So, what’s the real secret to beating posterior tibial tendonitis? It’s picking the right posterior tibial tendonitis exercises and sticking to them. Are you pushing too hard or skipping the critical moves? That’s where many get stuck. The correct exercises help your tendons strengthen without causing more pain, and steering clear of activities that flare things up is just as important.
Healing doesn’t happen overnight. It’s a marathon, not a sprint. But with patience and wise choices, you’ll see progress. Want a hand figuring out what works best for you? That’s where Upswing Health steps in. We’re all about helping you move better, without the pain holding you back.
