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.
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.
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.
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
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.
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.
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.
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! 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.
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 Dr Jo, I wore an Arizona boot for almost 2 years about 10 years ago when I had posterior tendonitis....I now have it again on the same right foot....Did not injure it but it came out of nowhere.I have flat feet and Ehlers Danlos so very loose ligaments.. Question for you is: I was told to just rest it and it would get better so I ice it and try not to put too much stress on it.If I do these exercises will it only make it more inflamed? I know you want this as a strengthening exercise but what will make the pain go away first? Surely not exercise....???? Very confused at this point.... I also have very little range on motion from my left ankle and that might be helping to cause this ankle problem ( Ehlers Danlos?)....Love your thoughts? thanks Nana Ellen ps I am a 72 year old female in great shape other than my poor ankle!
Unfortunately, I don't know that answer since I can't evaluate you. Everyone is different, especially with EDS, modifications are often needed. If there is any way you can see a physical therapist in person, they should be able to help you figure out a specific program for you and help answer your questions.
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.
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
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
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.
Gf has posterior tibial tendinitis and it’s progressed and worsened. Both feet now hurt (inner & outer) ankle. When should we consider more invasive tx. It’s been close to 3months. Steroid shot? Surgery? What are the chances of tendon rupture with the steroid shot? Thank you
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
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!
This doesn't relate to the exercises, but can you still do your daily activities with ptt? My doctor told me to rest. She knows I have to work. I teach and we're back in the classroom now and I have to run errands every so often. How do I go about doing that if you're just supposed to rest and not go to any stores or anything like that??
It sounds like your closed captions got turned on. You can easily turn them off by clicking the "CC" button at the bottom of the video. If you want to leave them on, you can drag them to another area on the screen, or you can make them transparent. You can even automatically translate them into many different languages. I show how to do all this and more here: th-cam.com/video/VatNBZh66Po/w-d-xo.html
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!
Hi, i injured my left foot 3 years ago and i didnt go to the doctor and now 3 years later i still can turn my left foot inward just a little and then i feel pain in the inside of the foot. Will visiting a doctor help because i had the injury 3 years ago and will these exercises help me? Im 13 so im really worried about having problems with my foot in the future.
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.
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
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 :-)
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.
It depends on what stage of recovery you are in and how your body reacts to treatment, but in general, therapeutic exercises can be done 1-3 times a day, every day.
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?
I have a problem with PTTD..lots of swelling and pain...went to a podiatrist and put me in a bioskin trilock brace...they did not give me a return appt...should i wait 4-6 weeks and start stretching when it seems better?
I have swelling in the posterior Tibial. And on my journey to loose weight . Please help me as its swelling everyday. What exercises to do and what to avoid.i never jump but still it happened. I had a ligament tear couple of years back
Hi Dr. Jo! Is chronic ankle tendonitis strictly a result of weak muscles and tendons? I live in the Midwest so due to the weather I just restarted my outdoor walking routine, 2 miles every other day and I immediately developed posterior and peroneal tendonitis. Could that also be a result of the athletic shoes I’m wearing? I’m wearing a good shoe but could it be the wrong one or does it even matter? Thanks so much!
It can be from a few different things including all that you mentioned. It can also be due to a weakness or tightness somewhere else higher up like the knee or hip.
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.
Is it okay to start your exercise program even though there is pain in the PT? Or, should i wait until inflammation goes down (pain is not going away just by magic).
I'm in the Army, so I obviously run a lot, for a long time I suffered with pain in my lower leg when I would run. So much so that my body would screaming at me to stop long before my lungs or the rest of my legs wanted me to. I went to the doctor thinking I had stress fractures and they found nothing, which I couldn't believe because I didn't even know that tibial tendonitis existed and the pain was that bad. I talked to a physiotherapist on Instagram and he gave me a quick rundown of the condition. After that I found your video and I feel confident saying that this is exactly what I need. So thanks for possibly prolonging my military career and helping prevent me from permanently injuring myself by continuing to push through the pain with anti-inflammatory drugs
I have MS which has collapsed my arches. I have posterior tibial tendonitis dr gave me a cortisone injection which I read it is not always the treatment can I exercise?
Did your doctor say you could exercise? If you can, you should go see a physical therapist for an evaluation to get some specific treatment.. Just an injection probably won't be enough.
Ok mines messed up, gonna schedule an appointment lol. Mine hurts with band inwards and outwards. Cant walk much or stand too long either :( For some reason, Excedrin works wonders though! But for 4 hours for me :(
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 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?
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.
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!
How many times should i repeat these in one day?
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
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.
lol I love the moon walk in the beginning good job keeping these exercises entertaining :)
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.
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.
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.
I'm a physiotherapy student from Ireland, keep up the good work ;-)
Thanks!
Another great video with helpful instructions. You are wonderful, Dr Jo. Thanks so much.
Thank you, and you're welcome!
Can you actually do these IF you have a partial tear.
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!
thx a lot , Deeply Appreciate Your Videos .
You're welcome!
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.
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.
OMG! You're a dead ringer for my daughter in law! It's uncanny.
😎
Can I do this while I have swelling ? Or do I have to wait for it to subside ?
The balancing should we keep ones straight
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.
I get this. It's like walking on broken glass when it's really bad.
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!
How often and for how many days/weeks do you suggest doing these?
I get pain along the top on my foot, what's that called?
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!
Hello, DoctorJo! What is the difference between Posterior Tibial Tendonitis and Posterior Shin Splints? Thank you?
They are the same.
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.
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!
Hi Dr Jo,
I wore an Arizona boot for almost 2 years about 10 years ago when I had posterior tendonitis....I now have it again on the same right foot....Did not injure it but it came out of nowhere.I have flat feet and Ehlers Danlos so very loose ligaments.. Question for you is: I was told to just rest it and it would get better so I ice it and try not to put too much stress on it.If I do these exercises will it only make it more inflamed? I know you want this as a strengthening exercise but what will make the pain go away first? Surely not exercise....???? Very confused at this point.... I also have very little range on motion from my left ankle and that might be helping to cause this ankle problem ( Ehlers Danlos?)....Love your thoughts? thanks Nana Ellen ps I am a 72 year old female in great shape other than my poor ankle!
Unfortunately, I don't know that answer since I can't evaluate you. Everyone is different, especially with EDS, modifications are often needed. If there is any way you can see a physical therapist in person, they should be able to help you figure out a specific program for you and help answer your questions.
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
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 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)
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
!!!^
I really needed this, thankyou Doctor Jo!
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.
How many sets of this should you start with?
I would just start with 2 sets of each.
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.
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.
Gf has posterior tibial tendinitis and it’s progressed and worsened. Both feet now hurt (inner & outer) ankle. When should we consider more invasive tx. It’s been close to 3months. Steroid shot? Surgery? What are the chances of tendon rupture with the steroid shot? Thank you
I think this is what I have from skate skiing “Nordic” not classical cross country but skate skiing. 👍👍👍
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 love the 'disclaimer alert' part...
Thanks...
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!
This doesn't relate to the exercises, but can you still do your daily activities with ptt? My doctor told me to rest. She knows I have to work. I teach and we're back in the classroom now and I have to run errands every so often. How do I go about doing that if you're just supposed to rest and not go to any stores or anything like that??
When showing feet location dont let it get covered up by words on screen.
It sounds like your closed captions got turned on. You can easily turn them off by clicking the "CC" button at the bottom of the video. If you want to leave them on, you can drag them to another area on the screen, or you can make them transparent. You can even automatically translate them into many different languages. I show how to do all this and more here: th-cam.com/video/VatNBZh66Po/w-d-xo.html
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!
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
Hi, i injured my left foot 3 years ago and i didnt go to the doctor and now 3 years later i still can turn my left foot inward just a little and then i feel pain in the inside of the foot. Will visiting a doctor help because i had the injury 3 years ago and will these exercises help me? Im 13 so im really worried about having problems with my foot in the future.
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.
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.
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
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!! :-)
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!
On the banded exercise where you move your ankle in, is it supposed to hurt on the outside of the calf?
I can easily do the resistance band exercises but no-go on walking on my toes and the soleus stretch.
Hi dr. Is it possible can cause numbness and tingling in the big toes and/or fingers? How can i treat that
Is this pain comes with sudden body weight gain?
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?
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.
You rock, Dr. Jo!
Thanks!
will this stop my popping everytime i move my ankle up and down?
Thanks!
R.I.P. Michael Jackson. The King of Pop 🙌
You're welcome!! He definitely was, and always will be the King of Pop!!
AskDoctorJo Definitely!!
Hi sis
How many times need to be good my foot
It depends on what stage of recovery you are in and how your body reacts to treatment, but in general, therapeutic exercises can be done 1-3 times a day, every day.
Thank you! You're very articulate.
You’re welcome, and thanks!
You're a maniac 😊😂 thanks
Thanks...I think :-)
@@AskDoctorJo totally a compliment! 😁
LOL! :-)
Do you walk on tiptoes if it is very painful?
how many times a week would be too much?
How often should we do these exercises, once a day or more? Thanks.
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?
I have a problem with PTTD..lots of swelling and pain...went to a podiatrist and put me in a bioskin trilock brace...they did not give me a return appt...should i wait 4-6 weeks and start stretching when it seems better?
Unfortunately, I don't know since I can't evaluate you. If you can, going to see a physical therapist for treatment would be the best option.
Are these stretches/exercises also appropriate for tendonosis or are they designed exclusively for tendinitis? Thanks!!
I have swelling in the posterior Tibial. And on my journey to loose weight . Please help me as its swelling everyday. What exercises to do and what to avoid.i never jump but still it happened. I had a ligament tear couple of years back
Hopefully the above video will help with swelling too.
Hi Dr. Jo!
Is chronic ankle tendonitis strictly a result of weak muscles and tendons? I live in the Midwest so due to the weather I just restarted my outdoor walking routine, 2 miles every other day and I immediately developed posterior and peroneal tendonitis. Could that also be a result of the athletic shoes I’m wearing? I’m wearing a good shoe but could it be the wrong one or does it even matter? Thanks so much!
It can be from a few different things including all that you mentioned. It can also be due to a weakness or tightness somewhere else higher up like the knee or hip.
That last stretch just simply💆♂️
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.
Thank you for these exercises. Would you recommend more medial arch support (insoles?)
You're welcome. Some research does show arch support can help.
Thank u🎉❤❤❤❤❤ sending you love from india❤
You're welcome!
I do this in pt but my ankle keeps popping and it gets uncomfortable
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.
Is it okay to start your exercise program even though there is pain in the PT? Or, should i wait until inflammation goes down (pain is not going away just by magic).
In general, gentle stretches and exercises do help decrease inflammation and pain.
Do you need to do this with or without shoes
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.
Does it help with mobility?
I'm in the Army, so I obviously run a lot, for a long time I suffered with pain in my lower leg when I would run. So much so that my body would screaming at me to stop long before my lungs or the rest of my legs wanted me to. I went to the doctor thinking I had stress fractures and they found nothing, which I couldn't believe because I didn't even know that tibial tendonitis existed and the pain was that bad. I talked to a physiotherapist on Instagram and he gave me a quick rundown of the condition. After that I found your video and I feel confident saying that this is exactly what I need. So thanks for possibly prolonging my military career and helping prevent me from permanently injuring myself by continuing to push through the pain with anti-inflammatory drugs
You're welcome. I hope they help. Good luck!
How often should these exercises/stretches be performed each day?
I have MS which has collapsed my arches. I have posterior tibial tendonitis dr gave me a cortisone injection which I read it is not always the treatment can I exercise?
Did your doctor say you could exercise? If you can, you should go see a physical therapist for an evaluation to get some specific treatment.. Just an injection probably won't be enough.
Very helpful! Thank you Dr!
Thanks, and you're welcome!
Ok mines messed up, gonna schedule an appointment lol. Mine hurts with band inwards and outwards. Cant walk much or stand too long either :(
For some reason, Excedrin works wonders though! But for 4 hours for me :(
Sorry to hear. Good luck!
Does this work for stage 4
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.
I usually hurt after a long walk on the outer side of my ankle.. any good exercises for that?
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.
Thank you for the informative video! I already feel better doing those movements. Also, I love the background music lol so omnimous!
You're welcome!
plz doctor those exercises are suitable for Flexor hallicus longus tenosynovitis too ?
They should help. Good luck.
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.
Great techniques 🙏🏾👍🏾
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.
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.
Can severe inflammatory osteoarthritis cause PTT?
It's possible.
More specifically...how many times a day ? re Posterior Tibial Tendonitis Stretches & Exercises
Many thanks in advance.
If you can, I would try to do them at least 2 times a day. Good luck!