The posterial tibial tendon is located in the calf between the knee and ankle, courses along the inside ankle and arch and attaches to the navicular bone. According to podiatrist Dr. Martin Chaney of the Podiatry Network, this tendon works with the navicular bone to help maintain the arch and prevent pronation while standing, walking or running. Posterior tibial tendinitis occurs when inflammation is present due to damage from overuse or trauma. This creates a situation in which the tendon is no longer able to properly support the navicular bone and the arch begins to sag. Exercises for posterior tibial tendinitis can combat the problem.
Foot Push Up
Sit in a chair with your hands at your side or resting on your thighs. Keep the injured foot on the floor. Place the heel of the other foot on the top of the injured foot and push down with the heel. At the same time push upward with the injured foot, hold briefly and relax. Repeat until you have achieved your repetition goal.
As you progress you can complete the advanced version of this exercise. Use a resistance or elastic band tied to a stationary object. Sit on the floor with your leg straight and wrap the band around the top portion of your foot. Use the resistance of the band and slowly pull the foot back towards your chest. Hold briefly and relax. Repeat until you have achieved your repetition goal.
Heel Raise
For this exercise, use a chair or countertop for stability. Hold onto the chair or counter, make sure your feet are hip-width apart and toes are pointed straight. Slowly raise your heels up until you are on your toes, release your hold on the chair or counter and lower your heels to the ground. When you gain strength and this exercise becomes easy, try the advanced version. Follow the same directions except try to lower one foot at a time. Repeat this exercise until you have achieved your repetition goal.
Platform Step-Up
You will need a small step or platform in order to complete this exercise. Place the injured foot completely on the stool or platform with your knee bent. The other foot is flat on the floor and the leg is straight. Put your weight onto the injured foot and push up, straightening the leg on the platform and lifting the other leg off the ground. Pause and slowly lower the leg back down to the floor. Repeat until you have achieved your repetition goal.
