The posterior-tibial tendon originates in the calf, runs down your lower leg, behind the inside part of the ankle and attaches to the middle of your foot. It provides support when you extend your ankle, also called plantar flexion, to push off the ground while walking or running. Post-tib tendinitis occurs when this tendon becomes inflamed, which causes localized pain and tenderness. Performing exercises that strengthen and stretch the posterior-tibial tendon may help minimize these symptoms.
Step Stretch
A position of maximal flexion stretches the posterior tibial tendon and the calf muscles, which act to extend the ankle. Place a platform, about 6 inches high, against the base of a wall. While facing the wall, step on top of the platform with your left foot and place your hands against the wall at shoulder height for balance. Place the front of your right foot on top of the platform with your heel hanging off the edge. Flex your right knee and press your heel toward the ground to execute the stretch. Hold for 15 to 30 seconds and then relax. Perform two to four repetitions with each leg.
Heel Raises
Heel raises strengthen the posterior-tibial tendon as the calf muscles contract to extend the ankle joints. There are several variations of the exercise. Start in the same position as the step stretch, but with your feet flat on the floor, about 2 feet away from a wall, and your toes even. Spread your feet about 6 inches apart. Repeatedly lift both heels at the same time and slowly lower them back down. A second variation, which is more challenging, has you flex either knee to 90 degrees, so one foot is elevated, and repeatedly lift and lower the opposite heel. You can also perform the exercise with your heels hanging off the edge of a platform, like the step stretch, to increase the range of motion. If the exercise increases your pain, decrease the range of motion, then consult with your physician if the pain persists.
Jumping Rope
Jumping rope is a plyometric exercise that strengthens and stretches the posterior-tibial tendon through ankle extension and flexion ranges of motion. Additionally, jumping rope regularly can help improve your cardiovascular health. Perform the step stretch and heel raise exercises for several weeks before jumping rope because it is a high-impact exercise that puts considerable stress on your feet and lower legs. Start by jumping slowly on both feet and progressively increase the speed. Jump higher or on one foot at a time to make the exercise more challenging. If jumping rope increases your pain, discontinue the exercise, but continue the first two exercises.
