In my case i have flat feet, after a tempo run i did a recovery run followed by 10 strides, the last was had a sharp right turn ... and that's how and where it happened, apart from not doing the same mistake again, how shall i tie my shoes ? Too tight to avoid slipping inside the shoes or thst shouldn't be a problem ?
@@mugiwara1310 thanks for watching and the question. Different shoe tying most likely won’t change the sudden force to the tendon that occurred when fatigue was happening. Focus on building up the strength in the deep foot muscles and posterior tibial tendon for prevention in the future.
@@sparkhealthyrunner thanks for the quick reply, very valuable info in the video, really appreciate your time to get in details and also answering my question.
I took 5 months off and rest by itself does not help! The healing truly began when I started loading the tendon with eccentrics along with hip ER and ABD exercises and actually returning to running. Still not 100% but it’s way better and back to doing what I love.
@@jjllhh34 I’m currently 4 months in to this problem and NOTHING has helped. Have tried pure rest, cortisone injections. Nothing is helping it settle. Can you please tell me what eccentrics and hip ER - ABD exercises helped???
Hi, I have a question, this condition (pttd) could be combined or having 2 symptoms like fascitis and PTTD being a person with a mild flat feet condition? I'm asking this because by listening your video sometimes people could have a pain first time in the morning and then when I star doing something or sport activity that pain increases?? I HAVE THOSE TWO MYSELF, thanks Pd: I'm from Ecuador and practice soccer and tennis
Typically wouldn’t be combined to have both PF AND PTTD at the same time. If the pain is in the same location in the morning and doing sport then it is one or the other.
I'm a 52 year old sprinter who has this condition. It began with a pair of shoes that I found out were too soft/ unstable. So I'm now fighting this for 3 months and finally saw your videos... Any advice for older sprinters to stay injury free?
Sorry to hear but everything on this channel 🤣 will help you stay injury free as we age whether you are a sprinter or a marathoner! Definitely strength training, drills and plyometrics would be super important.
Glad it has been! Best of luck in your recovery! You can get my favorite hip strengthening exercises for runners here 👊🏼 learn.sparkhealthyrunner.com/stronghips
There are a few places where you recommended other videos and said you would link them in the show notes. Maybe I’m missing something but is there someone other than the TH-cam video description I should be looking?
@@jakeskelcy yes, this was reposted from a FACEBOOK live. The main exercises would be these to strengthen your hip muscles to alleviate strain on the posterior tib tendon: th-cam.com/video/1uniMWm9fTA/w-d-xo.html and the PTT loading exercise: th-cam.com/video/b8F7OKWNZpw/w-d-xo.html Let me know if you are looking for any others 👊🏼
Thank you so much for sharing this information! I was devastated I have this injury and I just bought a Garmin watch !!! Taking my running seriously. I'm from Hartford CT also so was pretty cool to see another nutmegger on youtube.
Welp, I guess I'm going back to PT :cryWelp, I guess I'm going back to PT Thanks for this video - especially the 7/10 scale and if i should stop or not, about 27 mins in. I'm having trouble slowing down. Do you think cycling is OK for PTTD?
Typically yes unless the tissue irritability is very high and you are getting out of the saddle a lot and push hard. An easy zone 2 ride should be fine without irritating it 👌🏼
I'm 12 weeks postpartum. I started running at 6 weeks pp and slowly ramped up. Pretty bad inner ankle pain on the left came on suddenly after I increased mileage a little more than I should have last week...I'm assuming weakness in my hips, core, pelvic floor area is probably the root cause, given I am not THAT far out from birth? I've also been running on roads with pretty dramatic crowns. Wondering if that's related?
In the beginning of the episode you say it partly occurs because I’m essentially asking too much too soon from my body as far as distance/load, but I’ve been running the same distances daily for 3 years and never had this issue until this January, so what causes such a sudden development? Not proper stretching and just years of use?
Years of use and not doing proper strengthening for the surrounding muscles usually is a cause or any changes in footwear or increased standing throughout your day
@sparkhealthyrunner 23:30 you were talking about injections referring to cortisol injections. However, just the other day a friend told me about Platelet-Rich Plasma (PRP) Injections and said it worked wonders for his elbow. I have read great things about it and am seeking to have the injections as soon as possible. Do you have any negative or cautionary thoughts on this?
How would you address longitudinal tears? Both of my ankles have been bothering me for several months, I just got MRI results back and I have a 22mm longitudinal tear on my left, from the insertion, and a 15 mm tear on my right with associated tendonitis. Would eccentric loading work for this or make things worse? I have been doing a normal PT regime for a about 2 months with minor success
Longitutional tears indicate partial tears in the tendon which is usually due to chronic overload and pain. I would imagine you have been battling this problem for months if not years? If that is the case, then yes eccentric loading would be the treatment.
This must not be it? Going on three months of chronic pain. Spent four weeks in a boot cast. Three X-rays and one MRI came back normal. Pain is on the side of the foot below ankle very localized. I was asked to start PT and hope it feels better. The exercises include calf raises that don't seem to irritate it too much as well as single leg balances which does seem to irritate it. As well as other ankle mobility with resistance which I can do fine without much pain. It's about midnight here right now and I'm once again questioning my healing process.
Sorry to hear. If you didn't have a traumatic incident that your foot was twisted then this tendon is most likely the culprit. Have you been doing eccentric loading exercises as I mentioned in the video?
Thank you for this. I do martial arts. Got injured last August and I my foot's strength has returned but my agility needs some work. Not ready to return to marital arts just yet. This thing heals very slowly.
@@sparkhealthyrunner The problem is still recurring on and off. What is your take on 20 minutes of ice pack and then followed immediately by 20 minutes of heating pad. Does heat play a role in healing? Or just stick to ice packs only?
@@cobracommander4985 if this is a chronic condition (more than a couple of weeks) then icing will not help nor will heat. Progressive loading of the tendon is key! Go and see a good local physical therapist near you who specializes in working with athletes. They will be able to help you 👊🏼
Hey Jessica! No this can also occur along the inside of the tibia as well. Could also be the soleus muscle but the treatment for both are similiar to what I talked about in this video. I hope that helps!
I have a chronic Posterior Tibial tendonitis (pain around the inner ankle bone). Also, have a limited ankle dorsiflexion range which when stretched hurts the tendon around ankle bone. and sometimes the pain is verys similar to PF as well. Hopefuly this video will guide me and solve it .
Your video has been very helpful , I've been struggling with inside ankle pain that goes up in the middle of my leg 😅 usually 50 minutes into my run no matter if it's speed session or easy session day now for 2 weeks it comes and goes during the run it's not awful that i cannot run anymore must be a level 2 or 3 it's just there and annoying after this time. I've been putting ice after the run and this week I decided to do it 3 times a day for 10 minutes and wearing compression socks during my runs also seems to be helpful also raising my legs. I also started to do strengthing ankle exercises (I usually do strength exercises 15 minutes after every run). When walking I don't have any pain at all. I don't want to stop running I have a half marathon in 2 and a half months 😢 i also had to say I had some butt pain before this which I believe is not strong enough so I've been working on strengthing that as well which may had cause the pain in the ankle and everything is related😅I had suspected it but now that you mentioned it I know
I am not a runner or really a walker. I am just an ordinary person who walks when I do things during the day. I get about 5000 steps a day. My PTTD hurts so bad. I will not do injections or surgery. My Dr recommended insoles and new shoes. He suggested powerstep protect insoles and shoes UnderArmour HOVR Turbulence. So far it t has not helped. Any exercises you could recommend. I also ice. What can a non-athelte do
Principles are the same. I would recommend you see a good manual and exercise based physical therapist near you. In the meantime this will help get you one the right track. th-cam.com/video/XXd28IvDbro/w-d-xo.html
Thanks. Was hoping to find something before I went back. I saw a podiatrist and he had me do insoles and new shoes and to come back in two months. Hopefully I can deal with my pain that long
Hey Dave! Thank you for your comment. Depends on the specific scenario but in general if the pain levels and level of tissue irritiability are not severe (you can walk without pain and pain is roughly less than 5/10) then you should be able to tolerate doing 8-12 reps, 1-3 sets, 5x/week. If no change in symptoms after 2-3 days or getting worse then decrease frequency to every other day.
Hello Sir, I’m currently training for USMC OCS I have PTT pain after about 1.5 miles into my run . I was wondering if running shorter distances without the pain will strengthen the tendon and end up helping in the long run? I am going to see PT this week for this I have to be running 25 miles a week soon. I don’t really have pain when walking around how long do you think it will take me to be pain free on long runs?
Hey Jimmy! Running shorter may take stress off the tendon. Your PT will be able to determine your level of tissue irritability to know which exercises you need to do to stimulate the healing process in the tendon (how much load). Best of luck with the OCS training!!
Hello man, it’s all reasonable that I’ve mentioned, can u give adivse? been 5.5 weeks since my grade 2 sprain, last 2 weeks I ve been working on my range of motions by light exercises and the range is 85%, I also started walking in a brace recently but I feel pain on the inside of the foot, although I twisted my leg outwards. My question is - wtf is this? Why it hurts on the inside if it’s not there the injury was? Can it be just the fact that my ligaments lost their “mobility” in my 1 month of resting and now that I walk, I just “overwork” them? Like they are not in shape and that’s why it hurts. What should I do? Just continue walking and it will go always by itself? Since by all predictions I should be fine after that time, my x-ray is clean. I’m 19, wear orthodix and compression brace. Should I just do more stretches and calf raises? Update: so it’s been 6 weeks after ankle sprain (guess 2nd grade) my brace is medium in terms of stability, and I feel it pressures my leg too bad preventing me from being able to put my foot on the ground like normal… I’m thinking of starting walking only with orthopedix and without a brace, is it ok to just start walking without it after 6 weeks?
It happened to me as well after 2 months I injured myself with sprained ankle. I have been seeing my PT and my therapist said, can do exercises as tolerated. Once discomfort is felt, need to stop certain exercise.
Hi Duane! So good to find you on this! It’s been a long time since PT school! I just started running a year ago and started getting pain. Gave it lots of rest the last few weeks and even my PT brain wasn’t enough! I needed this video! Happy to get started on a better plan!
I have been battling similar to this for about 3 months now. Saw a Physiotherapist but most things including strength exercises just aggravated it.Everyday walking was painful. I had an Ultrasound a few weeks back and was diagnosed with Tibial Posterior Tenosynovitis. Is this the same thing???Am now booked in for a ultrasound guided cortisone as its not settling on its own??? Any advice would be appreciated
@@fowldiddy41 sounds like the level of tissue irritability is too high and the cortisone may be beneficial to calm it down. After this, controlled loading with the right exercise and dosage will be key. So you are stimulating the tendon to heal but not overloading it.
I've got the same diagnosis Tibialis posterior tenosynovitis. Any advice on how to calm this down naturally? It's been hanging around for a long time now. Kindest Claire
@@claireburgess8375 I honestly think I tried the lot. Initially after seeing my PT we tried strapping it for a week or so. This didn’t appear to help much at all. We then tried a few exercises (calf raises with tennis ball) etc. This all appeared to aggravate it all. So we then decided to stop all exercises and give it rest for a good 6-8 weeks. Again unfortunately this didn’t help a great deal. I saw a podiatrist briefly as I work at a hospital who gave me some heel pads to try as she said I was over pronation when walking/running. About the same time I saw my doctor who sent me for a scan but also put me on some Celebrex (NSAID) for about 4 weeks. Not sure if it was the pads of the medication but this appeared to settle things but it didn’t disappear all together. Soo in the end I got an Ultrasound guided Cortisone yesterday. They have told me to give it 3 weeks for it to take full effect. 🤞🏼
I did used to be a runner, but I had a pelvic operation with a tricky recovery and therefore no running, but this slowly appeared about 18 months ago. I feel your frustration, it's truly annoying isn't it?
Can this turn into a stress fracture in the lower medial shin? I've had one before (years ago) and am trying to self diagnose how concerned I should be..no centralized pain yet but, sometimes feel like it's on the shin but sometimes feels like it's on the tendon high behind ankle bone. thanks for the information!
My bottom of the foot pain is due to a navicular accessory. I have fluid buildup and bruising on the navicular and medial side of my ankle. My surgeon says my subtalor joint is supple. We're trying conservative measures which includes pt. Thanks for the ice advice. My surgeon said ice doesn't help either. Wow.
Hey. I'm struggling with Posterior Tibial Tendon Dysfunction. I've had an MRI on both ankles, no tears and I can still do a single leg heel raise. I can no longer wear casual shoes. I have custom orthotics but everything from my knees down is in pain daily. I also have adult acquired flatfoot deformity only in my right foot despite no tears and no running through pain. I stopped running nearly 2 years ago when the pain started and despite 4 weeks in a boot, and physical therapy pretty early on, I still can't walk a mile without pain in ankles or knees or both. Shin splint pain is constant. Is there any hope at all that I will ever run again?
I strongly believe my case of PTT came on because I tied my trail runners too tight on a long run (Peregrine 12s, 14 miles, 4,000'). I'm sure I was asking a lot of my ankle/calves on that run, and then having the laces too tight at the top (not evenly distributed along the foot) made this happen. I felt okay a week later, and ran a 34mi ultra, where I had modest pain afterward (kept my laces loose). Six days later, ran 3 miles super easy - no pain at all. 4 days after that, I did an easy pace 5 mile trail run and I knew I was in trouble. I've had pain for 2 weeks now, and can't run. Anyway - thanks for this no-nonsense, running-specific video! Appreciate the advice.
Hi! I’ve been training for a marathon and developed pain in my posterior tibialis tendon recently. My injury likely goes back to a year ago, when I was experiencing inner arch pain every now and then while training for a half, but unfortunately it’s gotten to the point where running beyond a certain mileage and intensity causes aggravated pain in my arch and upper tendon (probably because I didn’t connect the dots that my calf pain from my previous runs was not just calf pain but actually my PTT!!). I’ve been resting to reduce inflammation before getting back into running, but was wondering if you have any thoughts on how to determine when it’s ok to run again? I feel little niggles with light jogs and sometimes with walking, so hoping to give it time before I do anything more intense-but am I taking it too easy? My race is in 3 weeks so I’m not sure if I should be running instead, or taking more time to let my tendon recover!
@@Hunnielavender I’m having similar issues, but now 6 weeks in.. barely anything changed. It doesn’t hurt tremendously, but it’s sensitive enough for me to not risk running. My marathon is in 12 weeks and I’m considering skipping it. What I found helping me the most so far is: stretching both legs on a back extension machine, stretching the full hamstrings and calfs reduced irritation for me, also stretching ankles in dorsiflexion. I don’t want to say you need to skip it, but 3 weeks out is super fast when you have an inflamed tendon.
Thanks for sharing your experience!!! I was finally able to see a dr and confirmed that I have PTT. Have been able to go on runs but definitely still feel sore/aches afterwards, and during the runs my leg feels off (like my leg is being pulled in a weird “duck foot” position that’s hard to control). Running doesn’t feel super natural or comfortable rn so I have also decided to defer my race until I can comfortably run again. Wish you the best of luck in recovering from your PTT and training for your race!!!
Sorry to hear you weren’t able to run your marathon. Let me know if you would like to learn about the strategies that I help runners 1:1 get over PTT and back to running normally again so you don’t have to have this creep back up next marathon training cycle. You can learn a bit more about my program here👉🏼 learn.sparkhealthyrunner.com/coaching
I have this now , haven't ran in two weeks been doing heel raises with a tennis ball between my ankles 3x15 , standing on one foot 1min , one footed heel raises, walking on my toes for 1min, standing against a wall legs out heels on floor raising my toes towards me 3x15, using a band tied to table moving foot side to side 3 x15 ,doing all of them 3 x a day . Tried a 2 mile run today easy still a bit niggly how long will it take to get better?
Absolutely! Book a call with me here to see if you are a good fit for how I help runners overcome this surgery. calendly.com/duanescotticoaching/30-minute-strategy-session
After you are pain free it may. Unfortunately depends on what you are doing for intrinsic foot strength. I would highly recommend you do these… th-cam.com/video/XXd28IvDbro/w-d-xo.html
Therapeutic ultrasound will not do anything except do deep heat to the tissue. Perhaps diagnostic US may be helpful if the physician is looking to find the exact spot on the tendon to inject something into it?
Hi! I went to a running shoe store to get new shoes and they said I had high arches. They fitted me for arch supports and Cloudmonster shoes. Within 3 days my posterior tendon was killing me. Was it the arch supports they gave me? It hurts too much to run. Thank you for this video!!
First off…thank you for checking out the video! If that is the only variable you changed and you didn’t increase your running pace or distance when you got the new inserts and shoes then it may be attributed to this. Interesting that it was posterior tibial tendon pain as that is not very common in those with higher arches. If you were not having issues prior to the arch supports and your pain goes away with not using them then I would go back to not using them. For someone with a higher arch the only real indication to do an arch support is to eliminate deviations with your gait that are present and to bring the ground up to your foot and support the arch and not push it up. I hope this helps!
So sorry for the delay in getting this to you but every time I saw your comment on my phone, I didn’t have the link. Finally pulled it off my computer. Hopefully it still can be helpful for you. Here is the link to the BJSM article: bjsm.bmj.com/content/bjsports/54/2/72.full.pdf
I started running up hills for 14 days straight and started to get a bad pain on inside of ankle and beside Achilles and sort of along the top of heel bone,, ran through this pain for a day or two but the 15th day I had to cut my run short, so bummed, I was in such a good groove, trail in the woods I just ran up all the hills and walked flat ground and down hills , was like 6 kms took me avg 50 minutes every run
Sorry to hear but sounds like a spike in your training load that your tissues were not ready for. Building up strength and resiliency will be key in the future.
This was so helpful!! I need the tendon exercise videos please. I have a half in 4 weeks … first one and dealing with this. Felt I needed to give up until this video. I’d like to get more info
If you would like clarity on what you should be focusing on right now in order to be able to run your half marathon and then get on track for lifelong injury free running learn more about how we help runners with this condition here: programs.sparkyourtraining.com/coaching
![Posterior Tibial Tendonitis Treatment [FIX Inside of the Ankle Pain!]](/img/n.gif)
Looking to get over your ankle pain and run again? Watch this ➡ th-cam.com/video/y4FUp6LC0hc/w-d-xo.html
Episode starts at 14:34
In my case i have flat feet, after a tempo run i did a recovery run followed by 10 strides, the last was had a sharp right turn ... and that's how and where it happened, apart from not doing the same mistake again, how shall i tie my shoes ? Too tight to avoid slipping inside the shoes or thst shouldn't be a problem ?
@@mugiwara1310 thanks for watching and the question. Different shoe tying most likely won’t change the sudden force to the tendon that occurred when fatigue was happening. Focus on building up the strength in the deep foot muscles and posterior tibial tendon for prevention in the future.
@@sparkhealthyrunner thanks for the quick reply, very valuable info in the video, really appreciate your time to get in details and also answering my question.
@@mugiwara1310 my pleasure!
I took 5 months off and rest by itself does not help! The healing truly began when I started loading the tendon with eccentrics along with hip ER and ABD exercises and actually returning to running. Still not 100% but it’s way better and back to doing what I love.
Thanks for sharing your story and glad you are back running 👊🏼
@@jjllhh34 I’m currently 4 months in to this problem and NOTHING has helped. Have tried pure rest, cortisone injections. Nothing is helping it settle. Can you please tell me what eccentrics and hip ER - ABD exercises helped???
@@jjllhh34 I have also asked myself the same question. Do I just start running again to see if that helps!!?
Hi, I have a question, this condition (pttd) could be combined or having 2 symptoms like fascitis and PTTD being a person with a mild flat feet condition?
I'm asking this because by listening your video sometimes people could have a pain first time in the morning and then when I star doing something or sport activity that pain increases?? I HAVE THOSE TWO MYSELF, thanks
Pd: I'm from Ecuador and practice soccer and tennis
Typically wouldn’t be combined to have both PF AND PTTD at the same time. If the pain is in the same location in the morning and doing sport then it is one or the other.
I'm a 52 year old sprinter who has this condition. It began with a pair of shoes that I found out were too soft/ unstable. So I'm now fighting this for 3 months and finally saw your videos... Any advice for older sprinters to stay injury free?
Sorry to hear but everything on this channel 🤣 will help you stay injury free as we age whether you are a sprinter or a marathoner! Definitely strength training, drills and plyometrics would be super important.
Next step👉 5 Simple Mini Band [Must Do] Exercises for Running: th-cam.com/video/1uniMWm9fTA/w-d-xo.html
This has been an excellent resource for me. Including a big eureka moment when you brought up hip exterior rotation! Thank you from the UK.
Glad it has been! Best of luck in your recovery! You can get my favorite hip strengthening exercises for runners here 👊🏼 learn.sparkhealthyrunner.com/stronghips
Good info but it took 15 minutes to get to it. Shorten your intros. Thanks for the expertise.
Thanks for the feedback! Definitely learned this along this way. This was an older video. Hope you enjoy some of the newer ones 👊🏼
26:00
27:17
31 - foam rolling
There are a few places where you recommended other videos and said you would link them in the show notes. Maybe I’m missing something but is there someone other than the TH-cam video description I should be looking?
@@jakeskelcy yes, this was reposted from a FACEBOOK live. The main exercises would be these to strengthen your hip muscles to alleviate strain on the posterior tib tendon: th-cam.com/video/1uniMWm9fTA/w-d-xo.html and the PTT loading exercise: th-cam.com/video/b8F7OKWNZpw/w-d-xo.html
Let me know if you are looking for any others 👊🏼
Thank you so much for sharing this information! I was devastated I have this injury and I just bought a Garmin watch !!! Taking my running seriously. I'm from Hartford CT also so was pretty cool to see another nutmegger on youtube.
👋🏼 CT glad you found the video and let me know if you need some help as I do see local peeps in person who have this
Welp, I guess I'm going back to PT :cryWelp, I guess I'm going back to PT Thanks for this video - especially the 7/10 scale and if i should stop or not, about 27 mins in. I'm having trouble slowing down. Do you think cycling is OK for PTTD?
Typically yes unless the tissue irritability is very high and you are getting out of the saddle a lot and push hard. An easy zone 2 ride should be fine without irritating it 👌🏼
I'm 12 weeks postpartum. I started running at 6 weeks pp and slowly ramped up. Pretty bad inner ankle pain on the left came on suddenly after I increased mileage a little more than I should have last week...I'm assuming weakness in my hips, core, pelvic floor area is probably the root cause, given I am not THAT far out from birth? I've also been running on roads with pretty dramatic crowns. Wondering if that's related?
Certainly can be a contributing factor 👌🏼
In the beginning of the episode you say it partly occurs because I’m essentially asking too much too soon from my body as far as distance/load, but I’ve been running the same distances daily for 3 years and never had this issue until this January, so what causes such a sudden development? Not proper stretching and just years of use?
Years of use and not doing proper strengthening for the surrounding muscles usually is a cause or any changes in footwear or increased standing throughout your day
@sparkhealthyrunner 23:30 you were talking about injections referring to cortisol injections. However, just the other day a friend told me about Platelet-Rich Plasma (PRP) Injections and said it worked wonders for his elbow. I have read great things about it and am seeking to have the injections as soon as possible. Do you have any negative or cautionary thoughts on this?
Research is still scarce on PRP efficacy
How would you address longitudinal tears? Both of my ankles have been bothering me for several months, I just got MRI results back and I have a 22mm longitudinal tear on my left, from the insertion, and a 15 mm tear on my right with associated tendonitis. Would eccentric loading work for this or make things worse? I have been doing a normal PT regime for a about 2 months with minor success
Longitutional tears indicate partial tears in the tendon which is usually due to chronic overload and pain. I would imagine you have been battling this problem for months if not years? If that is the case, then yes eccentric loading would be the treatment.
This must not be it? Going on three months of chronic pain. Spent four weeks in a boot cast. Three X-rays and one MRI came back normal. Pain is on the side of the foot below ankle very localized. I was asked to start PT and hope it feels better. The exercises include calf raises that don't seem to irritate it too much as well as single leg balances which does seem to irritate it. As well as other ankle mobility with resistance which I can do fine without much pain. It's about midnight here right now and I'm once again questioning my healing process.
Sorry to hear. If you didn't have a traumatic incident that your foot was twisted then this tendon is most likely the culprit. Have you been doing eccentric loading exercises as I mentioned in the video?
Thank you for this. I do martial arts. Got injured last August and I my foot's strength has returned but my agility needs some work. Not ready to return to marital arts just yet. This thing heals very slowly.
Glad it was helpful!
@@sparkhealthyrunner The problem is still recurring on and off. What is your take on 20 minutes of ice pack and then followed immediately by 20 minutes of heating pad. Does heat play a role in healing? Or just stick to ice packs only?
@@cobracommander4985 if this is a chronic condition (more than a couple of weeks) then icing will not help nor will heat. Progressive loading of the tendon is key! Go and see a good local physical therapist near you who specializes in working with athletes. They will be able to help you 👊🏼
What is the link to foot and hip exercises you mention in video I can’t find it
Here are my top
Hip exercises for this condition.
th-cam.com/video/1uniMWm9fTA/w-d-xo.htmlsi=AEsur8tQJvLqZVYv
Here is the posterior tibial tendon specific exercise: th-cam.com/video/b8F7OKWNZpw/w-d-xo.html
Thanks! Timestaps would be really useful as the video is very long, probably loads of useful info but only looking for some specific points
Thank you. I do add them to new videos but haven’t gotten back to add them to the older ones yet. Will need to do that 👊🏼
My pain is not in the ankle but up along the inside of the tibia. Not shin splints though. Does what you’re discussing only cause pain in the ankle.
Hey Jessica! No this can also occur along the inside of the tibia as well. Could also be the soleus muscle but the treatment for both are similiar to what I talked about in this video. I hope that helps!
I have a chronic Posterior Tibial tendonitis (pain around the inner ankle bone). Also, have a limited ankle dorsiflexion range which when stretched hurts the tendon around ankle bone. and sometimes the pain is verys similar to PF as well. Hopefuly this video will guide me and solve it .
This will certainly help your situation.
Your video has been very helpful , I've been struggling with inside ankle pain that goes up in the middle of my leg 😅 usually 50 minutes into my run no matter if it's speed session or easy session day now for 2 weeks it comes and goes during the run it's not awful that i cannot run anymore must be a level 2 or 3 it's just there and annoying after this time. I've been putting ice after the run and this week I decided to do it 3 times a day for 10 minutes and wearing compression socks during my runs also seems to be helpful also raising my legs. I also started to do strengthing ankle exercises (I usually do strength exercises 15 minutes after every run). When walking I don't have any pain at all. I don't want to stop running I have a half marathon in 2 and a half months 😢 i also had to say I had some butt pain before this which I believe is not strong enough so I've been working on strengthing that as well which may had cause the pain in the ankle and everything is related😅I had suspected it but now that you mentioned it I know
Have you stopped the pain?
Live
Now
Thanks for tuning in!
I am not a runner or really a walker. I am just an ordinary person who walks when I do things during the day. I get about 5000 steps a day. My PTTD hurts so bad. I will not do injections or surgery. My Dr recommended insoles and new shoes. He suggested powerstep protect insoles and shoes UnderArmour HOVR Turbulence. So far it t has not helped. Any exercises you could recommend. I also ice. What can a non-athelte do
Principles are the same. I would recommend you see a good manual and exercise based physical therapist near you. In the meantime this will help get you one the right track. th-cam.com/video/XXd28IvDbro/w-d-xo.html
Thanks. Was hoping to find something before I went back. I saw a podiatrist and he had me do insoles and new shoes and to come back in two months. Hopefully I can deal with my pain that long
I'm getting a hinged AFO to give tendon a break (not to be worn all the time).
Live
@@pedrochin2385 thanks for catching the video. Hope you found it helpful 👊🏼
Great video. How often can we do the eccentric tendon exercises. Everyday? Every second day?
Hey Dave! Thank you for your comment. Depends on the specific scenario but in general if the pain levels and level of tissue irritiability are not severe (you can walk without pain and pain is roughly less than 5/10) then you should be able to tolerate doing 8-12 reps, 1-3 sets, 5x/week. If no change in symptoms after 2-3 days or getting worse then decrease frequency to every other day.
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@@DorisMartin-lp3gd thanks for tuning in!
Hello Sir, I’m currently training for USMC OCS I have PTT pain after about 1.5 miles into my run . I was wondering if running shorter distances without the pain will strengthen the tendon and end up helping in the long run? I am going to see PT this week for this I have to be running 25 miles a week soon. I don’t really have pain when walking around how long do you think it will take me to be pain free on long runs?
Hey Jimmy! Running shorter may take stress off the tendon. Your PT will be able to determine your level of tissue irritability to know which exercises you need to do to stimulate the healing process in the tendon (how much load). Best of luck with the OCS training!!
This was the last client I worked with who was training for the OCS 👊🏼
th-cam.com/video/pHsI07eu6Ts/w-d-xo.html
Thanks for reply, I scheduled a call for Tuesday 1 pm
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@@ljacques5679 hope you found it helpful!
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Welp, I guess I'm going back to PT 😢
Hello man, it’s all reasonable that I’ve mentioned, can u give adivse? been 5.5 weeks since my grade 2 sprain, last 2 weeks I ve been working on my range of motions by light exercises and the range is 85%, I also started walking in a brace recently but I feel pain on the inside of the foot, although I twisted my leg outwards. My question is - wtf is this? Why it hurts on the inside if it’s not there the injury was? Can it be just the fact that my ligaments lost their “mobility” in my 1 month of resting and now that I walk, I just “overwork” them? Like they are not in shape and that’s why it hurts. What should I do? Just continue walking and it will go always by itself? Since by all predictions I should be fine after that time, my x-ray is clean. I’m 19, wear orthodix and compression brace.
Should I just do more stretches and calf raises?
Update: so it’s been 6 weeks after ankle sprain (guess 2nd grade) my brace is medium in terms of stability, and I feel it pressures my leg too bad preventing me from being able to put my foot on the ground like normal… I’m thinking of starting walking only with orthopedix and without a brace, is it ok to just start walking without it after 6 weeks?
It happened to me as well after 2 months I injured myself with sprained ankle. I have been seeing my PT and my therapist said, can do exercises as tolerated. Once discomfort is felt, need to stop certain exercise.
Agree!
At 6 weeks I would have recommended yes!
Omg u replying 6 months later, what a legend, but thanks since I can now remember the time I was injured and be grateful that I’m ok now☺️
@@RedRumble14 glad you are doing better! Wish I got a notification of your comment earlier 👊🏼
loved this topic! great depth to it! recently recovering from one of these problems as well🙌🏼💯
Glad it was helpful! Thanks for the feedback 👊🏼
Hi Duane! So good to find you on this! It’s been a long time since PT school! I just started running a year ago and started getting pain. Gave it lots of rest the last few weeks and even my PT brain wasn’t enough! I needed this video! Happy to get started on a better plan!
Glad it was helpful and best of luck overcoming it and getting back to running pain free!
I have been battling similar to this for about 3 months now. Saw a Physiotherapist but most things including strength exercises just aggravated it.Everyday walking was painful. I had an Ultrasound a few weeks back and was diagnosed with Tibial Posterior Tenosynovitis. Is this the same thing???Am now booked in for a ultrasound guided cortisone as its not settling on its own??? Any advice would be appreciated
@@fowldiddy41 sounds like the level of tissue irritability is too high and the cortisone may be beneficial to calm it down. After this, controlled loading with the right exercise and dosage will be key. So you are stimulating the tendon to heal but not overloading it.
I've got the same diagnosis Tibialis posterior tenosynovitis. Any advice on how to calm this down naturally? It's been hanging around for a long time now. Kindest Claire
@@claireburgess8375 I honestly think I tried the lot. Initially after seeing my PT we tried strapping it for a week or so. This didn’t appear to help much at all. We then tried a few exercises (calf raises with tennis ball) etc. This all appeared to aggravate it all. So we then decided to stop all exercises and give it rest for a good 6-8 weeks. Again unfortunately this didn’t help a great deal. I saw a podiatrist briefly as I work at a hospital who gave me some heel pads to try as she said I was over pronation when walking/running. About the same time I saw my doctor who sent me for a scan but also put me on some Celebrex (NSAID) for about 4 weeks. Not sure if it was the pads of the medication but this appeared to settle things but it didn’t disappear all together. Soo in the end I got an Ultrasound guided Cortisone yesterday. They have told me to give it 3 weeks for it to take full effect. 🤞🏼
Was yours from running Claire?? I have a feeling I may have had my laces done too tight on one of my runs. All went down hill from there haha
I did used to be a runner, but I had a pelvic operation with a tricky recovery and therefore no running, but this slowly appeared about 18 months ago. I feel your frustration, it's truly annoying isn't it?
PTTD is very painful! Appreciate any help. Been going on 1.5 yrs
Sorry to hear but there are strategies to overcome it and I hope this video was helpful for you.
Would wearing a night splint help with this problem? Thanks ✌️
Usually not unless the tissue is highly irritable (can’t walk, pain 8/10 or more)
Can this turn into a stress fracture in the lower medial shin? I've had one before (years ago) and am trying to self diagnose how concerned I should be..no centralized pain yet but, sometimes feel like it's on the shin but sometimes feels like it's on the tendon high behind ankle bone. thanks for the information!
Won’t necessarily turn into a stress fracture but is in the differential diagnosis 👌🏼
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My bottom of the foot pain is due to a navicular accessory. I have fluid buildup and bruising on the navicular and medial side of my ankle. My surgeon says my subtalor joint is supple. We're trying conservative measures which includes pt. Thanks for the ice advice. My surgeon said ice doesn't help either. Wow.
You’re welcome!
Hey. I'm struggling with Posterior Tibial Tendon Dysfunction. I've had an MRI on both ankles, no tears and I can still do a single leg heel raise. I can no longer wear casual shoes. I have custom orthotics but everything from my knees down is in pain daily. I also have adult acquired flatfoot deformity only in my right foot despite no tears and no running through pain. I stopped running nearly 2 years ago when the pain started and despite 4 weeks in a boot, and physical therapy pretty early on, I still can't walk a mile without pain in ankles or knees or both. Shin splint pain is constant. Is there any hope at all that I will ever run again?
There is always hope! Are you seeing progress with the PT you are working with?
I’m extremely grateful I found your video! You are amazing
🙏🏼 glad it was helpful!
I strongly believe my case of PTT came on because I tied my trail runners too tight on a long run (Peregrine 12s, 14 miles, 4,000'). I'm sure I was asking a lot of my ankle/calves on that run, and then having the laces too tight at the top (not evenly distributed along the foot) made this happen. I felt okay a week later, and ran a 34mi ultra, where I had modest pain afterward (kept my laces loose). Six days later, ran 3 miles super easy - no pain at all. 4 days after that, I did an easy pace 5 mile trail run and I knew I was in trouble. I've had pain for 2 weeks now, and can't run. Anyway - thanks for this no-nonsense, running-specific video! Appreciate the advice.
Thanks for tuning in and happy to hear it was helpful 👊🏼
Hi! I’ve been training for a marathon and developed pain in my posterior tibialis tendon recently. My injury likely goes back to a year ago, when I was experiencing inner arch pain every now and then while training for a half, but unfortunately it’s gotten to the point where running beyond a certain mileage and intensity causes aggravated pain in my arch and upper tendon (probably because I didn’t connect the dots that my calf pain from my previous runs was not just calf pain but actually my PTT!!). I’ve been resting to reduce inflammation before getting back into running, but was wondering if you have any thoughts on how to determine when it’s ok to run again? I feel little niggles with light jogs and sometimes with walking, so hoping to give it time before I do anything more intense-but am I taking it too easy? My race is in 3 weeks so I’m not sure if I should be running instead, or taking more time to let my tendon recover!
@@Hunnielavender I’m having similar issues, but now 6 weeks in.. barely anything changed. It doesn’t hurt tremendously, but it’s sensitive enough for me to not risk running. My marathon is in 12 weeks and I’m considering skipping it.
What I found helping me the most so far is: stretching both legs on a back extension machine, stretching the full hamstrings and calfs reduced irritation for me, also stretching ankles in dorsiflexion.
I don’t want to say you need to skip it, but 3 weeks out is super fast when you have an inflamed tendon.
Thanks for sharing your experience!!! I was finally able to see a dr and confirmed that I have PTT. Have been able to go on runs but definitely still feel sore/aches afterwards, and during the runs my leg feels off (like my leg is being pulled in a weird “duck foot” position that’s hard to control). Running doesn’t feel super natural or comfortable rn so I have also decided to defer my race until I can comfortably run again.
Wish you the best of luck in recovering from your PTT and training for your race!!!
Sorry to hear you weren’t able to run your marathon. Let me know if you would like to learn about the strategies that I help runners 1:1 get over PTT and back to running normally again so you don’t have to have this creep back up next marathon training cycle. You can learn a bit more about my program here👉🏼 learn.sparkhealthyrunner.com/coaching
I have this now , haven't ran in two weeks been doing heel raises with a tennis ball between my ankles 3x15 , standing on one foot 1min , one footed heel raises, walking on my toes for 1min, standing against a wall legs out heels on floor raising my toes towards me 3x15, using a band tied to table moving foot side to side 3 x15 ,doing all of them 3 x a day .
Tried a 2 mile run today easy still a bit niggly how long will it take to get better?
All depends on how long you had it and I hat you are doing to fix it.
I have a torn Post Tip Tendon surgery in 2 weeks. Can I connect with you on some post op rehab for a serious runner?
Absolutely! Book a call with me here to see if you are a good fit for how I help runners overcome this surgery.
calendly.com/duanescotticoaching/30-minute-strategy-session
do you think orthotics hurt recovery in the long run?
After you are pain free it may. Unfortunately depends on what you are doing for intrinsic foot strength. I would highly recommend you do these… th-cam.com/video/XXd28IvDbro/w-d-xo.html
What are your thoughts on ultrasound therapy to aid in the healing?
Therapeutic ultrasound will not do anything except do deep heat to the tissue. Perhaps diagnostic US may be helpful if the physician is looking to find the exact spot on the tendon to inject something into it?
Hi! I went to a running shoe store to get new shoes and they said I had high arches. They fitted me for arch supports and Cloudmonster shoes. Within 3 days my posterior tendon was killing me. Was it the arch supports they gave me? It hurts too much to run. Thank you for this video!!
First off…thank you for checking out the video! If that is the only variable you changed and you didn’t increase your running pace or distance when you got the new inserts and shoes then it may be attributed to this. Interesting that it was posterior tibial tendon pain as that is not very common in those with higher arches. If you were not having issues prior to the arch supports and your pain goes away with not using them then I would go back to not using them. For someone with a higher arch the only real indication to do an arch support is to eliminate deviations with your gait that are present and to bring the ground up to your foot and support the arch and not push it up. I hope this helps!
BJSM article link?
So sorry for the delay in getting this to you but every time I saw your comment on my phone, I didn’t have the link. Finally pulled it off my computer. Hopefully it still can be helpful for you. Here is the link to the BJSM article: bjsm.bmj.com/content/bjsports/54/2/72.full.pdf
Yes
This was so helpful!!
Glad to hear it was!!
anyway to get these exercises
Here is the posterior tibial tendon isolation
th-cam.com/video/b8F7OKWNZpw/w-d-xo.html
I started running up hills for 14 days straight and started to get a bad pain on inside of ankle and beside Achilles and sort of along the top of heel bone,, ran through this pain for a day or two but the 15th day I had to cut my run short, so bummed, I was in such a good groove, trail in the woods I just ran up all the hills and walked flat ground and down hills , was like 6 kms took me avg 50 minutes every run
Sorry to hear but sounds like a spike in your training load that your tissues were not ready for. Building up strength and resiliency will be key in the future.
Going to ease my way back in soon!! , thank you for replying!
@@easyroller5532 you bet 👊🏼
Suffering from this rn 😩
Sorry to hear. If you would like some help on how to get over this and keep running check out more here. programs.sparkyourtraining.com/coaching
This was so helpful!! I need the tendon exercise videos please. I have a half in 4 weeks … first one and dealing with this. Felt I needed to give up until this video. I’d like to get more info
Here is the tendon exercise
th-cam.com/video/b8F7OKWNZpw/w-d-xo.html
If you would like clarity on what you should be focusing on right now in order to be able to run your half marathon and then get on track for lifelong injury free running learn more about how we help runners with this condition here: programs.sparkyourtraining.com/coaching
Good job
Glad the video was helpful!
🙏🙏🙏👍
Your welcome!
Horrible images... can't recognize the footage ankle
There were no images in this video. Can you clarify?