Buy a printable worksheet with these Posterior Tibial Tendonitis Stretches & Exercises at: www.askdoctorjo.com/posterior-tibial-tendonitis-worksheet Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **th-cam.com/users/askdoctorjo*
this is super helpful. I've just started jogging again 2 weeks ago, and I got a case of Tibial tendonitis. It was pretty worrying coz I didn't know what it was - I thought it was just run of the mill muscle soreness. These simple exercises give me instant relief. I hope I can run again soon. Thank you for putting this video together.
OOOOHHHH thank you tank you thank you!!!!!! this short video has progressed the recovery of my injury massively! I completely rested, ice packs and the usual, but didnt seem to get much better. did these excersises and the next day it was 50% better. I have been doing the same excersises for 2 months and I am nearly back to running again!! Thanks
I have tried to continue with my dancing well into my senior years. I once taught ballroom, and also dabbled in ballet for about 15 years. Plantar fasciitis reared it's head at age 40, and I've had to address that from time to time. I've bee able to get over it with the right stretches. These may help, but my toes are calcified to the point where demi plies are not comfortable, so I may have to skip walking on the toes. This posterior tibial tendonitis is a new development for me in the past 4 or 5 months.
AskDoctorJo Is there benefit to walking on tiptoes along the swimming pool? Im a bit on the heavy side and the pool makes more things more possible. I just hope it helps my muscles get stronger, too.
This is the second time that I’ve had an issue (tennis elbow the first time I believe and this ankle issue the second time) that had me in pain and unable to do some things that needed to be done and your videos hit the nail on the head and greatly improved mobility and pain immediately. Thank you. Subscribed.
brilliant, I started getting this pain on my right ankle, three days ago. Did you stop running while doing these exercises or did you keep running? I am learning that stopping completely is not a good way to recover from injury.
Thank you. At least you did not say to run out and get orthotics which does nothing but take away the foot natural ability to get stronger but actually makes it weaker. Your exercises will help tremendously because I can feel the weakness.
Thank you! These were very helpful! I have plantar fasciitis and tendonitis and I am having a very rough time right now. I did physical therapy for 4 months last year but that didn't seem to do much. I tried the band stretches you showed tonight and they felt good when I was done.
Doctor Jo, I am a US ARMY Disabled Veteran living in the Philippines> I went to the Dentist office and tripped on his elevated Door Jam, and hyper extended my right foot to keep from falling, I went to the Bone Doctor here and YES I have posterior tibial inflamed tendon/ I am supposed to go to Therapy, But it hurts so bad as I am having a hard time standing up let alone go to the Bathroom. The other night I had a Massage Therapist work on it, but today it is really sore and inflamed, when I tried to stand up it felt like my tendon was tearing away from the bone. The day before the Massage my foot felt better and I could actually walk on it gently. Now after the Massage IT IS SCREAMING PAINFUL to just stand! I watched your Video and I might be able to do the 1st stretching exercises but as for the rest it is a NO GO ! so what do you think ? I need to get this healed up ? Is this what the Therapist is going to have me do ?
There are many things a therapist can do to get the pain and inflammation down. It would probably be much different than this to start, and then more of this later after the pain has calmed down. I strongly recommend going. Good luck.
@@AskDoctorJo thanks for your response! I had been doing the tarsal tunnel exercises but the tightness kept coming back quickly and I couldn't quite get the same relief as I've gotten with that one specific stretch (in this video) and doing some massage to release it.
Very informative. One question please, do I have to do these exercises while wearing a tie or are they just as beneficial without a tie on? Once again thank you for the great video.
Thank you for your video!! Can’t wait to try the menu. I only have tendonitis on my left foot. Should I use these stretches on both feet or just my left foot?
Hello Doc, many thanks for all your input and efforts to make us feel better. I wonder : can I do a jumping rope programme landing on my front feet during my rehab for my tibial tendonitis ? I already started thai boxing as it has been 9 months without sport and I couldn't bear it anymore. It is going OK and I am careful and following your programme of stretches and exercises. I am also trying to walk barefoot as much as possible. Thanks again
Thank you. Can I continue to run while doing these exercises to combat ptt? I have random flare ups, and it only happens post-run. It doesnt hurt to do calf raises. Im thinking its the early stages , and sometimes its far worse than others. Thanks.
You're welcome. If there is another cardio you can do while rehabbing, like biking, swimming, aqua jogging, or elliptical, it might be better to hold off on running if it seems to flare it up.
AskDoctorJo thank you. I initially took off 10 days, and it was gone for a couple weeks. I swim as part of my regiment....but usually as a supplement and not a replacement. It only came back today, sort of out of the blue... maybe another few days off?
AskDoctorJo Ive been running on the treadmill so I can avoid problems from uneven surfaces. I wear New Balance 880s for running, because I have wide feet. However, they are neutral shoes. Im beginning to wonder if I need pronation support, because my arches are very low, especially on the right foot, which is where the ptt persists.
It definitely could be that. If you are able to go see a physical therapist, they could definitely do a running analysis and help you figure out what would work best for your feet.
Hi Dr. Jo. I have a tear in the lateral posterior tendon on my left foot. I had a MRI To confirm the tear. I have not had surgery yet.. Will it mend it’s self or do I need surgery? Currently, I am wearing a boot to stabilize not able. Sometimes it is extremely painful and other days I can manage walking in navigating without extreme pain. Your response would be greatly appreciated.
Unfortunately, I don't know since I can't evaluate you, but I think it's definitely worth going to physical therapy for a few weeks before deciding on surgery. Good luck.
Dear doc! I have this painful pt tendinitis with swelling pain and flattened foot arch for one year after a sprain will these exercises help me please reply thanx
AskDoctorJo hi doc I have pain on my both inside ankle nothing showed in x ray but I feel as if my ankle rolls inward can I do this excersie to strengthen the ankle
At what point after the initial injury should you start these exercises? When I try them, I can still feel tenderness but not pain. I’m just really leery of reinjury.
So just to be clear, if the tendon is inflamed and/or torn, stretching it IS an option? Just trying to determine if I'm doing more damage or stretching it correctly
Hi Dr Jo :) I sprained my ankle a couple years ago and while its 'healed' up i still feel a tenderness in my posterior tibial tendon along the bottom of the ankle bone only. Are these exercises recommended for this? i read that scar tissue might be an issue here as well?... any suggestions or recommendations? P.S. i really enjoy your goofy, playful personality :)
Thanks :-) I think these are definitely worth trying for a couple of weeks to see if they help. Some general ankle strengthening might also help: th-cam.com/video/g-iXYapbuqk/w-d-xo.html Good luck!
You're welcome. It really depends on how severe it is, so I don't know since I can't evaluate you. In general, starting gentle stretches and exercises right away is okay as long as it doesn't increase the symptoms.
@AskDoctorJo is there a way to shorten your posterior tibial tendon, either surgically or via exercise. I have had collapsed arches my whole life and would imagine that it is due to the posterior tibial tendon not holding up my arches.
Hello Dr. My mom has this problem with her foot. She just started using your excrcises. When you do the balancing exercise do you balance on the bad foot or the good foot? She had it on her right foot, during the balance exercise should she put her body weight on the bad foot or is the bad foot elevated? Thank you doctor!
Question. I have hallux valgus and my feet pronate. I find that strengthening the tibialis posterior while actively stretching my peroneals is helping to improve my big toe function. I find that my tightened peroneals are pulling my big toe into valgus. I know this because when I perform a supine straight leg raise and curl my toes with my ankle in plantar flexion, I can see my big toe being pulled medially by the tight peroneal muscles or other evertor/extensor muscles and my arch muscles are weakened because they are being over-powered. I know we probably can't have the toes curled all the way in this position due to what I think is called active insufficiency? Nonetheless, I find this active strengthening and lengthening exercise has been helping to re-balance the muscle pull in my foot. I also recently started doing seated straight leg ankle supination/inversions with a band for resistance like you demonstrated, and I can feel the cramp-like sensation occasionally in my arch. I've heard in PT circles this could be a sign of muscle imbalance in that one side is weakened and lengthened while the opposing side is strengthened and tight. Anyway, funny how you made this video at a time where I'm researching and working on my feet! Thanks for this video :-)
It's definitely a possibility. There is so much going on in our feet, and muscle imbalances that start there can affect the rest of the chain of our body...even causing pain in our neck (literally and figuratively). Sounds like you're doing all the right things. Hopefully you will be able to get the imbalances corrected :-)
Thank you! I am currently beginning to wear a brace and excited to do these exercises/stretches. I also have a lightweight wrap which feels great when it aches. How much time should I spend without wearing anything? It mainly hurts at the end of the day when I'm most active. Can I wear the wrap/bandage overnight?
You're welcome! I would mainly just use the brace with higher level activities. Wearing a brace too long can cause the muscles to get weaker. As for sleeping with the wrap, only if you are having increased swelling.
I have Posterior Tibial Tendonitis. I like your exercises for this and for the most part I can do them. However, it is very painful on my arch when I do the modified runner stretch. Any other way I can do this that isn't standing?
What do you suggest for the navicular additional bone attached to tibialis posterior? I have pain in the area of the bone plus flat feet i do not want surgery . They suggested surgery because 3.5 months always in pain. If you advice i ll be glad . Thanks in advance
I have a right knee pain from last 4 years and i am 32 old and after consultation doctor advices for Mri which shows 1st grade of Medial Meniscus and morphology of patella.And nowadays i dont have pain and swelling but i couldnot strech my right leg on the floor as it hurts on the petalle side.Doctor asks for orthoscopy which i dont wan to do bcz further it leads to OA.so kindly suggest me some exercises.thank u so much.
Great video! Thank you . When doing the inversion exercise with the band, should my toes be pointing to the sky? or should it be pointing straight away from your body? I have been told to point my foot down, but I don't think it works as well as what you are suggesting in the video. Thanks!
Thanks, and you're welcome! I call it kind of a scoop movement for both inversion and eversion. It's really a combination of down to up as you go through the movement.
Ok mam please keep in touch and if you have any known foot and ankle dr.please discuss my problem with him .i m in great problem.i will be greatful to you.
Hi, is it normal for it to increase the amount it aches (not the actual pain level). I did some exercises this morning and it seems to have made it ache. Is this normal?
Hi I severely sprained my ankle and hurt that area on my foot, it has been several months and I am still in pain, would these exercises help it please?
hello! love your videos and explanations. Dumb question: at what point of irritation should I not be doing these exercises? I do feel slight pain in some of these, but not bag pain. I don't want to worsen the tendonitis. Thanks!
Thanks! Not a dumb question at all. I usually tell people a little pain is okay, like dull/achy, but if it becomes sharp at all, then you definitely want to stop. Good luck.
Does wearing an ankle brace help if you have ruptured the posterior tibial tendon in the past ? I was thinking of wearing a ankle brace for long runs 13 miles
I don’t know if I have Posterior Tibialis Tendinopathy or Tarsal Tunnel Syndrome. They both affect the same tendon in the ankle? But are they different conditions? I get my pain right in that tendon that curves around the inner malleolus (I don’t have pain in leg or foot). My pain comes from walking/standing. I can do most of the physio exercises without pain (toe raises etc) - the one that causes the pain is when you have to turn your ankle inwards.
Hi, I feel this injury is getting better but there is still a obvious swelling in that area. It's been 4 weeks, when should I expect the swelling to go?
Buy a printable worksheet with these Posterior Tibial Tendonitis Stretches & Exercises at: www.askdoctorjo.com/posterior-tibial-tendonitis-worksheet
Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **th-cam.com/users/askdoctorjo*
AskDoctorJo should I be staying off exercise if I have this condition ? I ice it after every workout, please advise
What type of workout do you do? Because I’m having problems exercising without foot pain.
this is super helpful. I've just started jogging again 2 weeks ago, and I got a case of Tibial tendonitis. It was pretty worrying coz I didn't know what it was - I thought it was just run of the mill muscle soreness. These simple exercises give me instant relief. I hope I can run again soon. Thank you for putting this video together.
You're welcome. Glad it helped!
I suffered for months. Thanks to your video, the exercises helped the healing process. I'm almost back to 100%. Thank you for uploading your video!
You're welcome! I'm glad it helped.
How long did it take of exercising to be at 100%? I’ve been dealing with it for 4 weeks no exercises just ankle brace and nothing has improved
What’s ankle brace
I wore a boot for a month. Definite improvement but not 100%. Then I discovered the exercises and that made the difference.
OOOOHHHH thank you tank you thank you!!!!!! this short video has progressed the recovery of my injury massively! I completely rested, ice packs and the usual, but didnt seem to get much better. did these excersises and the next day it was 50% better. I have been doing the same excersises for 2 months and I am nearly back to running again!!
Thanks
You're welcome!
I have tried to continue with my dancing well into my senior years. I once taught ballroom, and also dabbled in ballet for about 15 years. Plantar fasciitis reared it's head at age 40, and I've had to address that from time to time. I've bee able to get over it with the right stretches. These may help, but my toes are calcified to the point where demi plies are not comfortable, so I may have to skip walking on the toes. This posterior tibial tendonitis is a new development for me in the past 4 or 5 months.
Dr Jo you are the best! Clear, simple, gentle, kind. And extremely helpful.
Thanks :-) Good luck.
AskDoctorJo Is there benefit to walking on tiptoes along the swimming pool? Im a bit on the heavy side and the pool makes more things more possible. I just hope it helps my muscles get stronger, too.
This is the second time that I’ve had an issue (tennis elbow the first time I believe and this ankle issue the second time) that had me in pain and unable to do some things that needed to be done and your videos hit the nail on the head and greatly improved mobility and pain immediately. Thank you. Subscribed.
You're welcome, and thanks.
brilliant, I started getting this pain on my right ankle, three days ago. Did you stop running while doing these exercises or did you keep running? I am learning that stopping completely is not a good way to recover from injury.
Thank you Doctor Jo! Should I start these exercises even when my foot still hurts?
no reply for this kind of question always. All these doctors seem to don't care about the pain of the patients
How many times should i repeat these in one day?
Thank you. At least you did not say to run out and get orthotics which does nothing but take away the foot natural ability to get stronger but actually makes it weaker. Your exercises will help tremendously because I can feel the weakness.
You’re welcome.
Thank you! These were very helpful! I have plantar fasciitis and tendonitis and I am having a very rough time right now. I did physical therapy for 4 months last year but that didn't seem to do much. I tried the band stretches you showed tonight and they felt good when I was done.
You're welcome!
Another great video with helpful instructions. You are wonderful, Dr Jo. Thanks so much.
Thank you, and you're welcome!
I'm a physiotherapy student from Ireland, keep up the good work ;-)
Thanks!
how many sets of these exercises should I do each time? and how often should I do these? my PTTD has been going on for 5 months now.
The tie is just killing me! Thanks for these exercises, Dr. Jo!
You're welcome 😎
Of all the stuff on the internet dealing with this issue you have some really great stuff for doing at home thank you!!!!
Thanks, and you're welcome!
The stretch you gave in this video really helped me. I have seen anyone else instructing that one.
Thank you.
You're welcome.
Is this a tricky thing to heal? I’ve read to expect a year. I think I went out to fast and aggravated it. Your stretch made it happy.
Sorry, I just realized I typed “have seen anyone”. I meant to type “haven’t seen anyone”. You’re awesome!
It is a tough one to heal from, but hopefully it won't take a full year.
Do you not consult individuals privately? I’ve looked at your page, but haven’t found a link to consultations.
thx a lot , Deeply Appreciate Your Videos .
You're welcome!
I really needed this, thankyou Doctor Jo!
You're welcome!
Thank you still in recovery 3weeks after my surgery, but will definitely follow your exercises
You're welcome! Good luck!
Dear I m also having PTTD ,how can I recover?
Hello, DoctorJo! What is the difference between Posterior Tibial Tendonitis and Posterior Shin Splints? Thank you?
They are the same.
lol I love the moon walk in the beginning good job keeping these exercises entertaining :)
Thanks :-)
Doctor Jo,
I am a US ARMY Disabled Veteran living in the Philippines> I went to the Dentist office and tripped on his elevated Door Jam, and hyper extended my right foot to keep from falling, I went to the Bone Doctor here and YES I have posterior tibial inflamed tendon/ I am supposed to go to Therapy, But it hurts so bad as I am having a hard time standing up let alone go to the Bathroom. The other night I had a Massage Therapist work on it, but today it is really sore and inflamed, when I tried to stand up it felt like my tendon was tearing away from the bone. The day before the Massage my foot felt better and I could actually walk on it gently. Now after the Massage IT IS SCREAMING PAINFUL to just stand! I watched your Video and I might be able to do the 1st stretching exercises but as for the rest it is a NO GO ! so what do you think ? I need to get this healed up ? Is this what the Therapist is going to have me do ?
There are many things a therapist can do to get the pain and inflammation down. It would probably be much different than this to start, and then more of this later after the pain has calmed down. I strongly recommend going. Good luck.
Thank you for these exercises. Would you recommend more medial arch support (insoles?)
You're welcome. Some research does show arch support can help.
Would you please do a video with exercises for pain under the kneecap? Thank you for another great video
You're welcome! Do you have a diagnosis? Patellofemoral pain is under the kneecap: www.askdoctorjo.com/content/patellofemoral-syndrome-exercises
Can this issue cause 'tarsal tunnel ' symptoms? I was diagnosed with that but these exercises really helped my foot and ankle numbness and function!
It's possible, and often the symptoms and treatment are similar.
@@AskDoctorJo thanks for your response! I had been doing the tarsal tunnel exercises but the tightness kept coming back quickly and I couldn't quite get the same relief as I've gotten with that one specific stretch (in this video) and doing some massage to release it.
How often and for how many days/weeks do you suggest doing these?
How often should these exercises/stretches be performed each day?
Very informative. One question please, do I have to do these exercises while wearing a tie or are they just as beneficial without a tie on? Once again thank you for the great video.
The tie is only needed if you want to be stylish while exercising :-)
@@AskDoctorJo Love it!😀
I found the exercises very helpful. Thanks for uploading and have a wonderful May 2020. 🙂⭐🙂
You're welcome!
I love your energy! Do you recommend doing the standing exercises with shoes, without shoes, or does it not matter?
Thanks! Usually without shoes is better for stretching, but if you have any balance issues, sometimes it's safer with shoes on.
Thank you for your video!! Can’t wait to try the menu. I only have tendonitis on my left foot. Should I use these stretches on both feet or just my left foot?
You're welcome! If you have time to do both sides, I would do both.
I got an orthotic support and it's been brilliant no pain
Hello Doc, many thanks for all your input and efforts to make us feel better. I wonder : can I do a jumping rope programme landing on my front feet during my rehab for my tibial tendonitis ? I already started thai boxing as it has been 9 months without sport and I couldn't bear it anymore. It is going OK and I am careful and following your programme of stretches and exercises. I am also trying to walk barefoot as much as possible. Thanks again
You're welcome. Unfortunately, I don't know for sure since I can't evaluate you, but I would let pain be your guide. Good luck.
Thanks for being that reactiv in your answers even when the video was published years ago.All the best
You're welcome, and thanks!
Thank you very much, God bless!!!
You're welcome, and thanks! You too.
Thank you. Can I continue to run while doing these exercises to combat ptt? I have random flare ups, and it only happens post-run. It doesnt hurt to do calf raises. Im thinking its the early stages , and sometimes its far worse than others. Thanks.
You're welcome. If there is another cardio you can do while rehabbing, like biking, swimming, aqua jogging, or elliptical, it might be better to hold off on running if it seems to flare it up.
AskDoctorJo thank you. I initially took off 10 days, and it was gone for a couple weeks. I swim as part of my regiment....but usually as a supplement and not a replacement. It only came back today, sort of out of the blue... maybe another few days off?
You're welcome. What kind of surface are you running on? How about your shoes? Do you feel like they are right for your feet?
AskDoctorJo Ive been running on the treadmill so I can avoid problems from uneven surfaces. I wear New Balance 880s for running, because I have wide feet. However, they are neutral shoes. Im beginning to wonder if I need pronation support, because my arches are very low, especially on the right foot, which is where the ptt persists.
It definitely could be that. If you are able to go see a physical therapist, they could definitely do a running analysis and help you figure out what would work best for your feet.
Hi Dr. Jo. I have a tear in the lateral posterior tendon on my left foot. I had a MRI To confirm the tear. I have not had surgery yet.. Will it mend it’s self or do I need surgery? Currently, I am wearing a boot to stabilize not able. Sometimes it is extremely painful and other days I can manage walking in navigating without extreme pain. Your response would be greatly appreciated.
Unfortunately, I don't know since I can't evaluate you, but I think it's definitely worth going to physical therapy for a few weeks before deciding on surgery. Good luck.
how long after the acute injury do you start to do stretches and exercises?
You can start them right away as long as you are gentle with them and they don't increase the pain. Good luck.
Can you actually do these IF you have a partial tear.
Excellent! Thank you!
Thanks, and you're welcome!
Dear doc! I have this painful pt tendinitis with swelling pain and flattened foot arch for one year after a sprain will these exercises help me please reply thanx
Hopefully they will. I think they are worth a try. Good luck.
AskDoctorJo hi doc I have pain on my both inside ankle nothing showed in x ray but I feel as if my ankle rolls inward can I do this excersie to strengthen the ankle
They will
!!!^
Once again your videos are great back-up to what I'm being told to do in PT. Thanks for sharing the "how to".
You're welcome!
Are these stretches/exercises also appropriate for tendonosis or are they designed exclusively for tendinitis? Thanks!!
Excelente programa de rehabilitació
Gràcies.
You rock, Dr. Jo!
Thanks!
Thanks for the informative video! Is it normal for your foot to feel pain while performing the stretch at the end of the video?
You're welcome! Some pain is normal when stretching and exercising as long as it stops when the movement is stopped.
Many thanks for your quick response.
You're welcome!
Great video. What's the difference between this tendonitis and a posterior shin splint?
Technically the term shin splints refer to stress on the bone, but the terms are often used interchangeably.
Thank you! You're very articulate.
You’re welcome, and thanks!
Oh I need this one, thanks Dr. Joe!
You're welcome!
Thanks!
You're welcome!
Great techniques 🙏🏾👍🏾
Does it help with mobility?
At what point after the initial injury should you start these exercises? When I try them, I can still feel tenderness but not pain. I’m just really leery of reinjury.
Your videos are very helpful
Thanks.
That last stretch just simply💆♂️
Very helpful! Thank you Dr!
Thanks, and you're welcome!
I can easily do the resistance band exercises but no-go on walking on my toes and the soleus stretch.
Thank you for sharing this
You're welcome.
So just to be clear, if the tendon is inflamed and/or torn, stretching it IS an option? Just trying to determine if I'm doing more damage or stretching it correctly
Yes, as long as you are stretching it gently, and not over stretching it, that helps decrease the inflammation and prevent scarring. Good luck.
Excellent, thanks DoctorJo
You're welcome. I hope they help.
Hi Dr Jo :) I sprained my ankle a couple years ago and while its 'healed' up i still feel a tenderness in my posterior tibial tendon along the bottom of the ankle bone only. Are these exercises recommended for this?
i read that scar tissue might be an issue here as well?... any suggestions or recommendations?
P.S. i really enjoy your goofy, playful personality :)
Thanks :-) I think these are definitely worth trying for a couple of weeks to see if they help. Some general ankle strengthening might also help: th-cam.com/video/g-iXYapbuqk/w-d-xo.html Good luck!
ok Doc... will do.. And, thank you :)
You're welcome!
mine just started few days. is it bad to do this right away? will it aggravate the injury? thank you for this video
You're welcome. It really depends on how severe it is, so I don't know since I can't evaluate you. In general, starting gentle stretches and exercises right away is okay as long as it doesn't increase the symptoms.
@AskDoctorJo is there a way to shorten your posterior tibial tendon, either surgically or via exercise. I have had collapsed arches my whole life and would imagine that it is due to the posterior tibial tendon not holding up my arches.
Hello Dr. My mom has this problem with her foot. She just started using your excrcises. When you do the balancing exercise do you balance on the bad foot or the good foot? She had it on her right foot, during the balance exercise should she put her body weight on the bad foot or is the bad foot elevated? Thank you doctor!
do you have any recommendations for sciatic nerve pain that goes down both legs?
Do you have a specific diagnosis to where it's coming from? Back, piriformis?
@@AskDoctorJo it's from a herniated disc in my lower back, pinching the L4 and L5 nerves
These might help: th-cam.com/video/LaRc31CeIoc/w-d-xo.html
Hi Dr Jo. How many times per day should I perform the exercises you prescribed? I hope this helps. I have been dealing with this since January 22.
Therapeutic exercises can be done 1-3 times a day.
Thanks you so much Dr. Jo. I hope this fixes this issue and thanks for what you do. I will let you know how it goes.
You're welcome. Good luck!
Hi dr. Is it possible can cause numbness and tingling in the big toes and/or fingers? How can i treat that
Thank you very 🔥
You're welcome.
How many sets of this should you start with?
I would just start with 2 sets of each.
How often should we do these exercises, once a day or more? Thanks.
Would wearing an arch support insert in your shoes help relieve some of the pressure on the posterior tibial while it is healing? Do you recommend it?
It probably would. As long as it doesn't increase pain anywhere else, it should be fine.
Question. I have hallux valgus and my feet pronate. I find that strengthening the tibialis posterior while actively stretching my peroneals is helping to improve my big toe function. I find that my tightened peroneals are pulling my big toe into valgus. I know this because when I perform a supine straight leg raise and curl my toes with my ankle in plantar flexion, I can see my big toe being pulled medially by the tight peroneal muscles or other evertor/extensor muscles and my arch muscles are weakened because they are being over-powered. I know we probably can't have the toes curled all the way in this position due to what I think is called active insufficiency? Nonetheless, I find this active strengthening and lengthening exercise has been helping to re-balance the muscle pull in my foot. I also recently started doing seated straight leg ankle supination/inversions with a band for resistance like you demonstrated, and I can feel the cramp-like sensation occasionally in my arch. I've heard in PT circles this could be a sign of muscle imbalance in that one side is weakened and lengthened while the opposing side is strengthened and tight. Anyway, funny how you made this video at a time where I'm researching and working on my feet! Thanks for this video :-)
It's definitely a possibility. There is so much going on in our feet, and muscle imbalances that start there can affect the rest of the chain of our body...even causing pain in our neck (literally and figuratively). Sounds like you're doing all the right things. Hopefully you will be able to get the imbalances corrected :-)
+AskDoctorJo I'm learning and thanks to you! I figure, it certainly can't hurt being more functional in my training ;-)
Absolutely!! :-)
Thanks for the video. How many time
A day should I do these?
You're welcome. You can do them 2-3 times a day.
On the banded exercise where you move your ankle in, is it supposed to hurt on the outside of the calf?
Thnk u dr. Jo 😊
You're welcome.
Thank you! I am currently beginning to wear a brace and excited to do these exercises/stretches. I also have a lightweight wrap which feels great when it aches. How much time should I spend without wearing anything? It mainly hurts at the end of the day when I'm most active. Can I wear the wrap/bandage overnight?
You're welcome! I would mainly just use the brace with higher level activities. Wearing a brace too long can cause the muscles to get weaker. As for sleeping with the wrap, only if you are having increased swelling.
I have Posterior Tibial Tendonitis. I like your exercises for this and for the most part I can do them. However, it is very painful on my arch when I do the modified runner stretch. Any other way I can do this that isn't standing?
how many times a week would be too much?
What do you suggest for the navicular additional bone attached to tibialis posterior? I have pain in the area of the bone plus flat feet i do not want surgery . They suggested surgery because 3.5 months always in pain. If you advice i ll be glad . Thanks in advance
I have a right knee pain from last 4 years and i am 32 old and after consultation doctor advices for Mri which shows 1st grade of Medial Meniscus and morphology of patella.And nowadays i dont have pain and swelling but i couldnot strech my right leg on the floor as it hurts on the petalle side.Doctor asks for orthoscopy which i dont wan to do bcz further it leads to OA.so kindly suggest me some exercises.thank u so much.
These might help: www.askdoctorjo.com/meniscus-tear-stretches-exercises Good luck.
would u please make video for. hand tendon muscle near wrist
These might help: www.askdoctorjo.com/content/hand-surgery-injury-finger-tendon-glides Good luck.
Thanks Doctor Jo!!!
You're welcome!
Do you need to do this with or without shoes
Thank u🎉❤❤❤❤❤ sending you love from india❤
You're welcome!
Will this also help to restore the arch on the foot
It can. These might also help: th-cam.com/video/y6b4GeYY9sg/w-d-xo.html
Hey Dr Jo! When you do the last stretch are you overpronating the foot as well! Just did the exercises my ankle feels so so much better already
Yes. Glad it's helping.
Great video! Thank you . When doing the inversion exercise with the band, should my toes be pointing to the sky? or should it be pointing straight away from your body? I have been told to point my foot down, but I don't think it works as well as what you are suggesting in the video. Thanks!
Thanks, and you're welcome! I call it kind of a scoop movement for both inversion and eversion. It's really a combination of down to up as you go through the movement.
Aha, that helps! Thank you
You're welcome!
Any idea what cross-training is allowed with PTT? Elliptical, Bike etc? Thanks
Bike would probably be better than the elliptical. Do you happen to have access to a pool?
Ok mam please keep in touch and if you have any known foot and ankle dr.please discuss my problem with him .i m in great problem.i will be greatful to you.
Can I do this while I have swelling ? Or do I have to wait for it to subside ?
Hi what is that band called.specifically ?
The one I am using is Theraband brand. You can find them in my product store: www.amazon.com/shop/askdoctorjo/list/3T67NEQCA2GKC (affiliate link)
plz doctor those exercises are suitable for Flexor hallicus longus tenosynovitis too ?
They should help. Good luck.
Hi, is it normal for it to increase the amount it aches (not the actual pain level). I did some exercises this morning and it seems to have made it ache. Is this normal?
Yes, some achiness afterwards is normal.
Hi I severely sprained my ankle and hurt that area on my foot, it has been several months and I am still in pain, would these exercises help it please?
Unfortunately I don’t know since I can’t evaluate you. They might be worth trying.
The balancing should we keep ones straight
hello! love your videos and explanations. Dumb question: at what point of irritation should I not be doing these exercises? I do feel slight pain in some of these, but not bag pain. I don't want to worsen the tendonitis. Thanks!
Thanks! Not a dumb question at all. I usually tell people a little pain is okay, like dull/achy, but if it becomes sharp at all, then you definitely want to stop. Good luck.
Does wearing an ankle brace help if you have ruptured the posterior tibial tendon in the past ? I was thinking of wearing a ankle brace for long runs 13 miles
I don’t know if I have Posterior Tibialis Tendinopathy or Tarsal Tunnel Syndrome. They both affect the same tendon in the ankle? But are they different conditions?
I get my pain right in that tendon that curves around the inner malleolus (I don’t have pain in leg or foot).
My pain comes from walking/standing. I can do most of the physio exercises without pain (toe raises etc) - the one that causes the pain is when you have to turn your ankle inwards.
They are actually different. Tarsal tunnel syndrome is when the nerve is compressed, not the tendon.
@@AskDoctorJo ohhh. Ok that makes sense. How do I tell which one I have? 😂 are the exercises for both conditions interchangeable with each other?
@@Muffiinz It's best to get properly diagnosed by your doctor or physical therapist. I have videos for both, and treatment it would be different.
@@AskDoctorJothanks for your replies Dr Jo 🥰
@@Muffiinz You're welcome. Good luck.
What else can be done? Ultrasound? My right ankle is in a boot so I can't walk on toes, but can do most of the others!
I can do all of these exercises except the runners stretch. That one is extremely painful. Any suggestions?
I would just hold off on it for now, and maybe come back to it in a week or two.
Hi, I feel this injury is getting better but there is still a obvious swelling in that area. It's been 4 weeks, when should I expect the swelling to go?
Hi did it ever go down?😅 I’ve tried everything to get my swelling to go down and it won’t.
will this stop my popping everytime i move my ankle up and down?