The tarsal tunnel, which runs from your inside ankle to the foot, is comparable to the carpal tunnel in your wrist since it can become compressed due to reasons ranging from injury to osteoarthritis. Exercises can protect your tarsal tunnel by strengthening and stretching affected muscles in your feet and lower legs.
Pencil Lifts
Tone your toe muscles to help strengthen your tarsal tunnel by doing pencil lifts. Place a pencil onto a firm surface, recommends Sports Injury Clinic. Put your affected foot over the pencil. Use your toes to lift up the pencil from the surface. Hold this position for seven seconds. Slowly lower the pencil to the floor. Relax for 10 seconds. Repeat this exercise four times.
Sole Stretch
Stretching your plantar fascia muscle, located on the bottom of your foot, can help your tarsal tunnel, according to Sports Podiatry. Sit upright on a firm surface. Extend your legs in front of you. Bend your affected-side knee while bringing your foot toward your body. Gently place either hand onto your affected-side toes. Stretch your plantar fascia by pulling your toes toward your body. Stretch as far as is comfortable. Hold this position for 30 seconds. Remove your hand. Slowly and gently return your foot and toes to the original position. Repeat this exercise three times daily.
Towel Calf Stretch
Stretch your calf muscles by using a towel. Do a basic-level exercise called Pull Back, Sports Podiatry advises. Sit upright with your legs extended in front of you. Place a towel around the ball of your affected-side foot. Hold onto the towel with each hand. Slowly and gently pull on the towel, bringing your foot toward your body. Keep your knee straight. Feel the stretch in your upper calf. Hold this stretch for 20 seconds. Release the tension. Return your foot to the original position. Relax for 10 seconds. Repeat this exercise six times.
Standing Heel Stretch
Stretch your heel muscles and backside of your leg by doing an advanced-level heel stretch. Stand upright on a firm surface. Slowly lift your uninjured foot and place it in front of your injured foot. Point your toes forward. Keep your heels firmly planted on the surface. Slowly and gently bend your injured knee Bend your knee until you feel a gentle stretch along the backside of your heel and leg. Hold this stretch for 20 seconds. Release the stretch by returning to the upright position. Relax for 10 seconds. Repeat this exercise six times.
Upright Calf Stretch
Stretch your calf muscles by doing an advanced-level exercise known as an Upright Calf Stretch. Stand facing a wall. Place your hands on the wall, palms open. Have your arms parallel to your shoulders. Move your injured foot and place it behind your uninjured foot. Point your toes forward. Slowly and gently bend your uninjured knee. Bend until you feel a stretch in your back leg's calf area. Keep your injured-side knee straight. Keep your heels firmly on the surface. Hold this stretch for 20 seconds. Return your legs to the original, standing position. Relax for 10 seconds. Repeat this exercise six times.
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