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Exercises for Posterior Tibial Tendonitis

by
author image Joshua McCarron
Joshua McCarron has been writing both online and offline since 1995. He has been employed as a copywriter since 2005 and in that position has written numerous blogs, online articles, websites, sales letters and news releases. McCarron graduated from York University in Toronto with a bachelor's degree in English.
Exercises for Posterior Tibial Tendonitis
Posterior tibial tendonitis is common among runners. Photo Credit Jupiterimages/Brand X Pictures/Getty Images

Overview

The tibialis posterior muscle runs down the tibia bone at the front of your lower leg, wraps around your inner ankle and attaches at the bottom of your foot. Posterior tibial tendonitis is an inflammation of the tibial tendon, and is a common injury among runners and soccer players. Posterior tibial tendonitis can be caused by shin splints, trauma such as a fall or from misalignment due to poor arch support or improper walking technique. If you suspect you have posterior tibial tendonitis, seek medical attention. Several exercises may help.

Posterior Tibial Realignment with Tube

Often, improper weight distribution as you walk can cause a misalignment of the posterior tibial muscle. This results in pain as you walk, and as you favor that area, you can end up placing extra stress on other areas to compensate. To help realign your posterior tibial muscle, get a rubber workout band and wrap it around the outside of the ankle on your injured leg. Stand on the other end of the band with your other foot and stretch it out slightly, so there is some tension. Bend your knees, then place your fingers on the outside of your injured knee and push inward, while at the same time lifting the arch of your foot. Leave all of your toes on the ground. Return to the start and repeat a maximum of six times. This will help program the muscle for realignment, according to EasyVigour.com.

Ankle Flexion

Strengthening the muscles and tendons all around the ankle will help treat the injury and offer support. Sit cross-legged, with your injured leg on top of the other. Slowly flex your ankle so that your toes are pointed up toward your knee. Hold for a few seconds, then slowly point your toes and repeat. perform 5 to 10 repetitions. Stop immediately if you experience any pain or discomfort.

Ankle Circles

Slowly circling your ankles will help restore some mobility to the injured area. Sit cross-legged with your injured leg over the other. Slowly circle your foot all the way around, then reverse and go the other way. Perform 10 repetitions to start off, until the injured muscle is stronger. Stop immediately if you experience any pain or discomfort.

Inner Ankle Lift

The inner ankle lift uses light 5-lb. weight, so if your injury has not progressed to the point that you can incorporate any resistance, skip this for now. You will need a normal shopping bag with handles, and some kind of weight equaling approximately 5 lbs. Two cans of soup are sufficient. Sit cross-legged with your injured leg on top, and hang the shopping bag handle over your foot. Slowly raise your foot up and down by flexing and extending your ankle. Perform five to 10 repetitions and rest briefly between each one. Stop immediately if you experience any pain or discomfort.

Heel Raise / Calf Raise

The calf muscle at the back of your leg offers support to the posterior tibial muscle, and can help distribute the weight load if it is strong. Calf raises will help strengthen the calf and rehabilitate your posterior tibial muscle. Simply stand with your feet parallel to one another and raise up onto the balls of your feet. Hold that position momentarily and return to the starting point. Only do five repetitions and increase as you get stronger. Stop immediately if you experience any pain or discomfort.

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