Injuries sustained to the posterior tibialis can range from tears to tendonitis. While tendonitis does not often require surgery, more severe cases of posterior tibial tendon dysfunction will result in surgery. While rest and ice are an essential part of recovery, rehab exercises will help you strengthen and stabilize your ankle after surgery.
Ankle Pumps
Ankle pumps will help you strengthen your ankle muscles as well as increase range of motion in your ankles. Lie down on a bed with your legs extended and back flat. From this position, pump your ankles forward, extending your toes out and holding for several seconds before bringing them back in. Pump your ankles back and forth as many times as you can or until you are fatigued. As you improve, increase your number of repetitions.
Ankle Inversion
This ankle exercise will help you strengthen your ankle muscles as well as improve your internal rotating ability. Sit down on a bed or table with your back and legs straight. From this position, rotate your injured ankle in towards your other ankle, continuing to rotate until you feel a stretch. Hold the stretch for several seconds before slowly returning your ankle back to its original position. Repeat this motion until you are fatigued.
Lunge Stretch
This lunge stretch exercise will strengthen the front portion of your ankle as well as stretch out your ankle ligaments. Stand in front of a wall with your injured leg in front of your non injured leg. With both hands on the wall at shoulder height, bend the knee of your injured leg, lunging forward while keeping your other leg straight. Hold this position for several seconds before returning to your original position. Repeat until fatigued.
Ankle Up
This ankle exercise is designed to loosen the ligaments on the side of the ankle as well as improve range of motion. Lie down on a bench or bed with your legs extended and back flat on the ground. From here, point your toes in towards your body, pulling them in towards you and holding this position for a count of 5 seconds. Slowly return your toes back to their original position before repeating the move.
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