Tightness and discomfort in your instep, the area near the arch toward the top of your foot, is often caused by inflammation or damage to the tendon of the posterior tibialis, a condition known as posterior tibial tendon dysfunction. The Idaho-based Center for Physical Rehabilitation notes that problems with this tendon tend to develop in stages, and often are caused by both overuse and aging. While extreme pain may call for more aggressive intervention, stretching that does not cause pain may provide some relief and is easy to perform.
Step 1
Stand erect on a flat surface facing a wall or post at arms-length, toes pointing forward. Place your hands against the wall at shoulder height for balance. Keeping the foot you wish to stretch in place, step forward with the opposite foot, bringing the toes to the wall. Keep your chest lifted and your shoulders pulled back and down.
Step 2
Bend the forward knee until it aligns directly over your ankle, keeping the heel of your rear foot anchored and the knee straight. Press your hips toward the wall until you feel a stretch in your rear calf.
Step 3
Bend your rear knee slightly, keeping your heel anchored, until you feel a stretch through your Achilles' tendon and heel. Breath deeply and visualize your muscles and tendons elongating as you relax into your stretch. Hold for 30 to 60 seconds, then slowly release your stretch.
Tips and Warnings
- Muscles and tendons are more responsive to stretching when they are warm. Performing a five to 10-minute aerobic warmup that does not stress the structures of the foot will increase blood flow to the muscles and connective tissue and facilitate stretching, notes the MayoClinic.com website. Hold your stretch passively at its longest length, and don't bounce.
- Stretching that causes pain may indicate damage to the structures of the foot that call for intervention by a podiatrist or other health-care provider.
Things You'll Need
- Flat surface
- Wall or post
