The posterior tibial tendon is located on the lower back portion of the leg that helps to connect the tibia and fibula, two lower-leg bones. The tendon passes through the outer "knob" of your ankle and connects with the metatarsals in your toes. Although this tendon is less known than larger tendons like the Achilles, the posterior tibial tendon is prone to overuse injuries that cause pain, especially in the foot. Regular stretching can relieve inflammation and prevent further injury.
Heel Walks
The posterior tibial tendon works to help you turn your foot out and lift the foot up. To target the tendon, perform heel walks. Stand next to a wall or other stable area that you can use for balance. Turn your feet out slightly, then lift the balls of the feet off the floor, leaving only the heels on the ground. Maintain this position as you walk around a room, working your way up to walking like this for two minutes.
Calf Stretches
The posterior tibialis tendon and the posterior tibialis muscles lie beneath the calf muscles. When you stretch the calf muscles, you also stretch the posterior tibial tendon. Start by standing an arm's-length away from a wall and step forward with your right leg, placing your hands on the wall in front of you. Your left leg should remain straight and behind you. Lean forward to feel the stretch in your left calf muscle. Hold this position for 30 seconds, then release the stretch. Step forward with your left leg to repeat the exercise and stretch your right calf muscle.
Posterior Tibial Tendon Realignment
This exercise helps to realign the posterior tibial tendon to help you stretch the tendon. Stand with your shoes and socks off in front of a mirror. Lift your heels off the ground, evenly distributing your weight over the balls of both of your feet. Bend slightly at the knees and hips, turning your knees out slightly. Maintain your balance for five seconds. If you are able, lift your left foot off the ground slightly, balancing on your right foot. Return this foot to the ground, then lift the right foot off the ground and balance on your left foot for five seconds.
Toe Grasps
This exercise works the tibialis-posterior muscle tendon and helps to strengthen your arches to take the load off the tendon. Stand shoeless and sockless with your feet hip-width apart. Lift the ball of your left foot off the ground, curling the toes underneath your foot. Alternate to curl the right toes under your feet. Repeat this exercise, alternating each foot to work the toes, performing 30 on each side. Rest for 30 seconds, then repeat for an additional set.
References
- Easy Vigour; Posterior Tibial Insufficiency Treatment; Bruce Thomson
- Sports Injury Bulletin; Avoid Tibialis-Posterior Tendinitis; Owen Anderson
- EOrthopod: Posterior Tibial Tendon Problems
- Kaiser Permanente: Posterior Tibial Tendon Problems
- Podiatry Network; Posterior Tibial Tendon Dysfunction; Dr. Douglas H. Richie; 2006
