Posterior Tibial Tendonitis Stretches & Exercises – Ask Doctor Jo


Who, who, who, who! Hey everybody, it’s Doctor
Jo and today I’m gonna show you some stretches and exercises for posterior tibial tendonitis.
Let’s get started. So if you irritate your posterior tibialis tendon, doing some moonwalking
or any other dances, you’re probably gonna feel the pain on the inside here. That tendon
comes around right behind that malleolus, that little bump, and then it comes down into
your foot. And it’s main movement, it’s a big stabilizer for the ankle, it pulls the
in to that inversion, and it helps go into that dorsiflexion movement, so doing all those
ankle strengthening exercises with the band is really great to help get this going again.
So I’m gonna put it on this foot here so you can see it. So just take a band, a resistive
band. I’m gonna start off with the lightest one cause you don’t want to go super heavy,
otherwise you might irritate that tendon that’s already a little irritated. And just put it
kind of around the ball of your foot here. Not too high, so it doesn’t slip off, and
not too low so you’re not getting much of an exercise. You can prop your foot up on
a roll, or a big beach towel cause you want your heel to be loose. So you can also just
hang it off the bed or a chair or something. Try and keep your leg nice and straight, and
then just push down like you’re pushing on a pedal and then slowly come back up. So really
try and control that band, don’t let the band control you. So again, if you feel like you’re
foot’s doing this when you’re going up and down, then relax it a little bit, or maybe
try it without a band at all. Start off with 10 to 15 of those, work your way up to 20
– 25, if that becomes easy, then you can get a stronger resistive band. So now we’re gonna
do an eversion motion, so the knot is gonna be on the inside of your foot. And the way
to get that motion is take your other foot and use it as an anchor. So this time the
foot’s gonna go outwards, but you want to try and keep your leg as straight as you can
without it rolling back and forth. So it’s not the leg movement, it’s just the ankle
movement going out this way and coming back in. So again, if you’re doing this, you’re
not really getting that whole ankle movement, you’re getting the hip and the leg movement.
So pulling out and slowly coming back in. Now the next one is gonna be the inversion
motion. And this one might be the one that’s a little uncomfortable cause you’re using
that posterior tibial tendon. So now the knots gonna be on the outside. And you just cross
it over the other foot so you can anchor it the other way. And again, if you need less
tension with this, that’s fine, you might just want to start off with the movement without
the band. So then you’re gonna pull in and come back. Pull, try not to do your whole
leg, but just at your ankle. Pull in and come back out. Again starting off with 10 – 15
of those and working your way up from there. So the next exercises are gonna be standing
up. So the next exercise is gonna be walking on your toes. So all you have to do is get
up on your toes, and just walk back and forth. And this just kind of helps strengthen the
ankles and feet down there. And if you need to take a break in between, that’s fine. But
try and go about 30 seconds to a minute, just going back and forth. Then the next one is
gonna be just balancing on your foot. When you do balancing exercises, that works those
fine balancer muscles, the smaller muscles verses the bigger muscles. So if you need
something to hold on to for balance, that’s fine. Otherwise, just lift your foot and then
if you do a little reach forward, that will help work on those balance muscles. So again,
if you need something for some balance and stability, hold on to something, or be close
to something sturdy, otherwise just kind of reach forward and come back. So again start
off with 10 – 15 of those, working your way to about 20 – 25. So the last one is gonna
be a stretch. This time you’re gonna kind of do a runner’s stretch, but it’s gonna be
modified a little bit. So keeping the toes forward, the side you want to stretch, you’re
gonna step back. Again keep those toes facing forward if you can. Bend the front knee, slightly
bend the back knee, almost into a soleus stretch. And then turn your knee inward. And that’s
gonna get that inner portion of that foot where that posterior tibialis is. So come
forward, bend that knee, and lean inward. And you’re gonna feel that stretch, hold it
for about 30 seconds, and then come back up. So again, knee bent front, knee bent back,
and coming in. Nice good stretch there. Alright, there you have it. If you have any questions,
leave them in the comments section. If you’d like to check out some other videos go to
AskDoctorJo.com Don’t forget to like us. And remember, be safe, have fun, and I hope you
feel better soon. Doctor Jo, oo-out!

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