Please be careful, as a former dancer my PTT ruptured on my right foot, had a reconstruction surgery, very successful, but you must make sure stretching it is not further tearing it. Low and behold the left tendon was shredding with each stretch. I suggest to have and MRI to make sure everything is Ok before making exercise videos. I kept trying to strengthen mine but I was tearing it further. Long recovery again. No cortisone injections as they further damage the tendon. Thank god for my surgeon who saved my feet. Dr Lew Schon, who developed the ankle replacement.
Always good to seek medical advice around any condition. Ruptures are a frustration and can happen, all be it very rarely, compared to more common tendon injuries. So yes always seek medical advice to get a personalised program
Good insight. I have PTT and also a hip labral tear. The hip ortho mentioned injections to my hip. Why? It’ll do nothing but mask what is going on. While I have pain daily it’s not “bad enough” to get surgery right now. I did PT got over 6 months. Both my ankle and hip still have pain and my ankle is “swollen”
I think I have seen every single youtube video on the topic - this one is by far the best and most helpful, and has really helped me treat the pain in my tibialis tendon. Thanks!
Thank you for this. I've been suffering from Posterior Tibial Tendinosis for over 15. years now. I stumbled upon this video about 5 months ago. Tried to do the stretch with a twist but it was too painful. Did it again today and it finally felt soothing. Nice and loose. Either way, besides the tendon my foot also had four ligaments all messed up. That was my worst time. All the ligaments have healed now. Now it's just the tendon remaining. Healing this tendon is akin to siege warfare. It's very slow going. But there is progress.
Great work! I suspect the messing up of the ligaments has caused the TP issues. So the fact that you have fixed those is the key! Keep up the e good work
@@trishbech9082 Thanks. Also, I made a typo above. I mean 1.5 years. Not 15 years. This video, and many others, helped me with my healing. I did A LOT of experimentation. But what I have found to have worked the best is that I did heavy PT plus stretching twice a week. I would REST the day after. No activities. Now, I am about 95% healed. I can hit the gym regularly and can do jumping jacks, high knees, and Ali shuffles. My last obstacles is going back to Martial Arts, which I will make an attempt next month. Listen to your body and go at its pace. It took me over two years to get this thing under control. Never give up.
@@cobracommander4985 hi , hope you are well and healed completely. Would you share what you tried and worked the best for you. It's been 5 years that I am dealing with PT issue plus high uric acid, I hadn't run or did sports in years. Would be great if you share what worked for you, I see you followed a consistent and disciplined approach which is commendable.
Im a Medical Doctor and I’ve watched dozens and dozen of these. Everyone else is demonstrating a soleus stretch. Thanks for being more specific. I’ll follow you. (My right leg has an acute Pos Tib strain AND a chronic Peroneul tendonopathy. My left foot has a very acute Plantar Faciitis flair up.)
Hi John, twisted my ankle 8 months ago and NHS physio didn’t help much with the pain you’ve described here. I’ve just identified a tender spot behind my shin bone closer to my knee than my ankle so pinned and stretched that, then oh my word, Words of Wisdom man - the modified soleus stretch at 5:55 has literally removed the pain!! Don’t know how long for but now I know how, I’ll be doing it loads more… THANKS GURU!
Can this cause heel pain too? Do people that have this sometimes get misdiagnosed with plantar fasciitis and Achilles tendonitis? I get heel pain and Achilles pain in the middle doctor diagnosed it as such but I also get this interior ankle pain too. Maybe I have this as well 😕
Dear Sir, 8 weeks ago went to doctor because of all the ankle pain involved if right inner ankle bone. I now no far more than I did. Have been madly trying inserts, arch supports, ankle braces etc. You are the first truly helpful with massage technique! Thanks so much.
Wow thank you so so much. I'm on my feet non-stop 10 hours a day & have been limping afterward for a month now. Thank you for sharing these tips, the stretches felt incredible
Thank you for this! I have hurt mine playing Pickleball. I’ve been in a boot for almost 3 months I’ve done to therapy but they had me working my calf muscle. The doctor told me yesterday that this was not working and I need to have this huge surgery which I don’t want. I’m going to try to do these to try and release that muscle. Wish me luck!
Thanks Jon! Been struggling for years and this is the first time I have heard this addressed. Wowzers next to the shin muscle was red hot! I think I hit pay dirt! Thanks again!
I have had several ankle injuries over the years playing football and have recently had issues with pain flaring up after I go play mens league. This video helped me diagnose I definitely have some posterior tib tightness/tendinopathy symptoms. These stretches/exercises should help! Appreciate the tweaks.
Great video. Dealing with this for first time over the past 2 weeks. Came on brutal. Getting better with rest. The massage technique here seems useful. Thanks
That stretch was super helpful for me. Definitely way works on one side. I just recently received a PTTD diagnosis (I'm a runner) and am beginning to learn how to focus on this area.
Wow.. incredible.. doing the massage work did wonders, and then the stretching! Amazing! Originally I was just massaging the swollen part of the inside of my foot but that didn’t really do much. So crazy, I never would have thought the issue was by the calf!
This is a fantastically informative and useful video, many thanks. I've had some good physio on this issue already, but the massage further up the leg by the shinbone, which you've explained, seems to have led to an instant improvement... and a much-needed one with a big race in 3 weeks!
Did the strech and immediately felt it working. Compared to the other side there is a drastic difference. Really good tips overall can’t wait to start the strengthening part. This is going to help me a lot thank you sir.
The tip about turning the heel during the stretch was helpful for me. I'm currently recovering from PTTD in one foot after discovering the root cause was my hip internally rotating a bit while standing/walking and causing my foot arch to collapse. I still tend to fatigue much faster on the one side, but hopefully it will balance out more over time
It’s very helpful, I have been having this for 6 weeks now. Started running after 2 months of break, and over did it. Have had the inflammation but it just didn’t go away. I did the stretch today and I felt it burning in a good way right in that inner arch /ankle part. Where the tendon is, so I guess that’s good! Will follow up, how it feels in a few days after stretching
This really helped me pinpoint my issue. I have had “tarsal tunnel syndrome” for a while now and the massaging the trigger point behind my shin zinged all the way to my toe, that stretch is really ouchy right now (nothing like that on the RT) I was stretching my calf and soleus and it helped but not quite getting there - shifting the heel out made a huge difference!! I’m going to ease into it and hopefully it clears up my ankle/foot pain
Super helpful! Thank you so much! I used the technique for the message and stretch.. What a relief!!! Have been dealing with this pain for 9 weeks... I'm on my feet all day long.. finally have some relief!!! Blessings..
Thanks a lot for such informative stuff ! I incurred inner ankle pain. Could be a tursle issue as well. Yet I watched this video and obtained great insight ....!!
When you pin and stretch, should you hold the stretch with your foot or stretch it off and on like you show in the video? How long would you do the pin and stretch? So glad to have found this video, it makes sense that normal calf stretches aren't hitting the right tendon.
Hi good question. So with pin and stretch I tend to pin the area first for about thirty seconds. This should start to relax the area then start the stretching aspect with the foot slowly repeating five to ten times. I hope that helps and thanks for the comment 😊
I'm going to try these stretches tomorrow, thanks for the video Jon! I went over on my ankle really badly about 4 months ago and had quite a lot of pain all around the ankle and foot area. The pain has now localised to the PTT area and is very uncomfortable even to walk on... I suspect the PTT hurts as a result of over compensating early on in the injury ...Let's see if these exercises help!
Honestly an excellent video, best on the topic I've found online - for the final stage with the football Calf Raises, how many should you be able to do or what's the Benchmark to say you're ready to start running, sprinting? And what type of exercise would be next after the ball Calf Raises?
Hi Joseph thanks for your lovey comment. Much appreciated. In terms of how many should you be able to do. We often work to three sets of 12. However, I think a good indicator can be working to fatigue, so perhaps one set of 25 would be a good start. However, it is then important to see if you can build this number as you improve. You could do this as a single leg version and then finally something like hopping to make the single leg exercise more dynamic
Thanks a lot Jon! THis is actually one of the best videos I found so far on the topic of PTTD.. I've been struggling with the beast for over a year and am now trying to find other conservative treatments to try out - one of which is yours. I have a one question that I can't seem to find the answer to.. how far in the recovery should I start with pinching/massaging/stretching/strenghtening the tendon? Currently, my PT is pretty sore and it feels like I should only rest and immobilize the foot for a few weeks.. how soon can I start either one of those things and is the pain threshold a best indicator? Thank you in advance and keep doing the great work!
Thanks for your lovely comments! In terms of massage, stretching you should be able to bring in straight away. I typically would advise that this is completed for one to two weeks to then settle symptoms and then progress back in with strengthening and exercise. In between strengthening days I would always allow a rest day to check there are not too many significant adverse effects. In terms of pain as an indicator you certainly want to keep this minimal. Pain should always be below a 3/10
Im also struggling with posterior shin splints for 9 months now. I really tried everything but nothing seems to work. I can barely go upstairs and no matter what i do there is always pain. I wish you all the luck and that you will get healthy soon
@@JonWSportsInjury Hi John, very good video! Even with the great content of the video, i tried the massaging part but the pain is too powerful so i cant really hold it . What should i do in that case? Maybe you can please recommend alternatives or something? Im kind of desperate to be healthy and go back to playing basketball or even just doing sport overall. Thank you for trying to help i truly appreciate it.
Hey Letix, I'm sorry to see you're hurting too. I haven't actually gotten noticeably better, just fyi 😂 I did see some improvement from physical and electric/ultrasound/magnetic therapy though in a last two weeks. Throughout the day I try to warm up the ankle, massage, and stretch to keep the blood flow coming. It helps a ton momentarily. I Use all sorts of creams... I take collagen supplements, although I hear they are lost cause, alongside curcumin and calcium/magnesium blend. Would recommend you to start with rigorous treatment and if you haven't already to take an MRI. Sounds like your ankle is a bit worse than mine considering the pain level you explained... Mentally, what's helping me at this point, is letting go of my hopes to return to sports that fast. This might sound bad, but it has relieved me of such a burden that only bashes my recovery efforts. Tendons take time to heal and yours and mine are not different. It's a slow recovery process that requires patience. I'm now listening to my body and taking it day by day, step by step. Always feeling my leg and the state it is in. I used to play basketball as well, so I feel your pain emotionally and physically 😂 Take it easy and your sports mentality - you better apply that to healing. Mamba-style to recover 🙂
Had problem for 2 years , I’m a keen golfer, and really truggled to recover after a game .. It settled down after long lay off . But it’s came back .. Liked video, felt the pain ease off from massage… Any other help would be much appreciated
That is great that it has helped. I would keep up with the work from the video and start to progress the strength work. Review your protein intake after golf as this will help with recovery and maybe make sure footwear is correct for you
I have had PTTD for years and it is chronic at this point. The area you mention to massage is sore and swollen and the tendons in both feet are painful. MRI's confirm PTTD. I have gone to PT for months and the PT has me doing doming, toe raises and core work and nothing has come out of this. They will not do myofascial work as they state it is temporary and not helpful. They believe strengthening is the key to resolving the PTTD. I have flat flexible feet and I really need to strengthen the foot and ankle. My gastro/soleus is very tight and they will not help with it. All this is causing problems up the chain. Just can't seem to find someone to help but I think your video is very beneficial. My question, can releasing the muscle and pin and stretch be done more than once a day? I release my feet everyday and follow with short foot exercises, what is your thought on this, can this be followed by your technique. I will try anything as this point as I need help resolving and getting back to physical activity. Please any recommendations would be appreciated. Thank you.
Hi, thanks for your comment. I am sorry they feel myodasicial work is temporary, some do believe this but my clinical experience makes me think differently. You could do it more than once a day but you don’t want to over work the area. You want to allow time for the changes to occur. I would go just once a day with good work and keep the consistency. I hope you can get this resolved
@@JonWSportsInjury I want to thank you so much for your input. It is very sad that there isn't excellent physios like yourself wanting to help their patients. You are so kind.
Do you have any issues with weight? Reducing your weight can help symptoms. Also you may want to focus on diet. I've found a carnivore diet to be really helpful in rebuilding back tendons and overall well being. A good diet means the body will focus on healing itself.
Thanks Jon for the useful video! For a daily PT regimen, would you recommend doing the stretches first, or last? Or perhaps both? Appreciate your guidance on this!
Hi, both is always good but if I had to choose one I would say last. Following PT this will be the point when your muscles are shortest and tightest and will benefit most from the stretching. Hope that helps
Hey Jon. Thanks for this. I’ve been struggling with post tib issues for the last few years, managed to get through 2 marathons but had to stop running with the pain and gave up as I couldn’t find how to fix it. Hopefully this helps, I tend to get a full ache as a run goes on about 3/4 inches below the bottom of my calf in the inside. I have quite a natural foot strike. I’ve read that using trainers with a steeper drop from the heal to toe also helps take some of the pressure off the area? Any tips or comments massively appreciated, would LOVE to get back to running
Thanks for the comment. I am sure you can get back to runner. For someone clearly so passionate you can get back to it maybe just a little patience and building back slowly. The trainers certainly can help. I would always recommend going to a good running store. Usually an independent that is run by runners, explain your background and then they can advise you best.
I've been dealing with this pain now for more than 2 weeks ,I don't want to stop running I have a half marathon coming😢😢 been doing ankle stretches and strength and as long as I come from my run I ice the ankle and inside leg. I haven't run longer kilometers weeks in months, the speed have been going up gradually. I don't know what's wrong I also have been doing some glute workouts because I think this may be caused by my piriformis that had been coming and going now for a while. Maybe it's because I've moved countries and wasn't able to bring all my running shoes with me so I don't have a lot of shoe rotation as before. And started using a new shoe in speed sessions. I wear compression socks now in all of my runs thinking that will help support my ankles. From 1-10 is a 2 or 3 pain , is not unbearable it's just annoying, i don't need to stop to run and it comes usually at the cool down after 50 minutes of running also when I stop and walk I don't have any pain at all during the day. I thought it was gone since my 2 last runs were painless but today it came back 😢
Hi. This is a common injury with changes in circumstances and it seems like you have had a few. I certainly think they may have contributed. Also it does sound like things are improving this is great. Keep doing what you are doing but don’t ramp up the mileage too quickly
I have had recurrent problems for years where I get sharp pain that can go for weeks right where this tendon inserts. I’ve seen podiatrists about it and they haven’t been able to diagnose what the problem is. Can this tendonopathy manifest just at the insertion site?
Do we release, stretch, and then strengthen as tolerated in the same session? Or do we release, strengthen and then stretch? Just trying to figure out if it’s best to strengthen a muscle we just released and stretch or if we strengthen it first and then release/stretch after. Thanks!
this is great! im a runner and have had this at maybe 2 years. it's finally manifested enough to make me quit running. small tear in post tib and small longitudinal tear of the inframalleolar peroneus brevis. not super painful but I gotta heal this up. I have running to do! how will I know when I can return to more strengthening and walking again? im getting orthotics and have been only cycling and not walking for a week. im doing small strengthening stuff and balance but not sure what exactly to do rest wise. any ideas?
I meant to add, I do a lot of toe strengthening, so I also do that. I do a lot of mountain adventures too. I really want to get back to that stuff. the area right on top of my malleolar bone has been slightly enflamed for a year or so too, so this is pretty chronic.
It sounds like you are really working a good restful program. I think you are doing the right things and moved to non bearing exercises. The key is going to be slowly start dropping in the strength work and then having a full rest day the next day to see if it has caused any pain. If not keep building. Same with running after another couple of weeks drop in one session a week. Then if that goes well go the two sessions the next week and so on
Where does the tendon start? What causes the sheath to be irritated (Tenosynovitis). The Stretches way to painful... can u comment when to begin this stretch program
Hi. The muscle lives on the back of your shin bone, deep to the calf. You can feel it on the inside of the calf. The tendon is most notably felt around the inside lump of your ankle bit heads off to the inside of your foot. If the stretching is too painful you want to keep treating it conservatively. Ice, rest and small movements till the stretch is possible
Been dealing with this for months. Haven’t been able to run for 4 months. Doing PT for some time, seems like everyone has a different approach. Still have pain daily with even walking, let alone running. Very frustrating condition. Get pain with calf raises so I guess I’m not ready for strengthening yet. Ugh.
I would persist with the earlier tips around stretching and massage. I would ask your PT to provide you non weight bearing tib post strengthening exercises these will be easier than calf raises
Thanks for this video. I. Im struggling badly with this after 3 mile hikes or strenuous excercise. Would a steroid injection improve this condition significantly?
Feel free to check out my video on my channel all about steroid injections. It may give you a short term win but you need to correct the ultimate cause to get the long term victory
I've gotten a stress fracture on the inside of my lower shin years ago. I often get soreness and even a little pain that starts on the inside of my ankle and slowly moves up to that spot again..would you say that this is tendonitis in that tendon? It happens just about every time I want to start up running again Great information though I've been looking for a cure to this for a long time and I hope this helps
Yes it could well be. It does sound like. There may be something biomechanically that is causing the issue and caused the fracture in the first place and now might be causing tendinitis. I hope this video can help you find that and correct or maybe get it checked out
In MRI fluid at retro talar recess the talo calcaneal joint with minimal fluid around the tibialis posterior and flexor digitorum longus . i have ankel pain which i fallen 2 years back i want to run to physical events is there any problem when i do running now and in some days ankel is getting some pain please tell me solution
what should i do if my talus is limiting me to dorsiflex? From what my podiatrist said seeing my x-ray. It seems shaving the talus would be the only way to solve this whole issue.
Without understanding your situation in detail is harder to advise. However that area is a common dorsiflexion area. I often assess things like the shin muscles. The Tibialis anterior muscle as the tendon passes through this space and can jam up. There are also some helpful self mobilisations you can do with a band. There will be some videos on TH-cam that will show you how to
In such a tricky place right now, out of a 1-10 I'm probably a stage 0 with PTT - I feel it when I flex my ankle in certain very extreme positions. I've rested from football training so far but want to get back in the game so bad but no idea how to tell on recovery
When you come back in to football reduce your volume. Perhaps going back into one training session a week. Then maintain your good habits for the rest of the week, ice, stretching and strengthening etc. Then in the following week you could return to two sessions and so on. In the early stages of return to play people find calf compression sleeves can be helpful. However, don’t become reliant on these.
In my opinion the swelling is there for a reason. We know there is some kind of trauma. So I would say no I would not do calf raises till we can manage the swelling. I would ice, massage and stretch then when this is maintained slowly re introduce loading
Great video Jon. I’ve struggled with PTTD for years and been doing everything you’ve said to do in the video which all helps. My problem is that I can do all the stretches in the world but it doesn’t fix whatever is the root cause of the PTTD. I’m fairly certain the root cause for me is mis aligned hips or uneven muscle tightness in my hips since my other foot doesn’t have any problems. Do you have any experience with people dealing with that?
Hi Chris! Thanks for the comment. Yes it could well be. I always discuss that fixing injury is like fixing a leak. We have trace back to find the source and this can often start with hip stability issues. Hand you had anyone assess this for you and provide a program to work on?
@@JonWSportsInjury had it looked at a long while ago and told it was just shin splints(medial tibial). Did elastic banded ankle work and toe yoga type stuff with mild success but it seemed to be only treating the symptoms. The most relief I’ve seen is from doing consistent hip mobility strengthening with bands or weight lifting but it’s still frustrating that I can’t run pain free without having to do all that extra stuff
Hi Jon, I'm a postie with 40 years walking plus alot of long distance running behind me. I've had the problem 6 weeks, tried to walk it off for first 2 until it was diagnosed, I've been wearing ankle splint for 3 weeks now, but pain doesn't seem to be easing, I have an MRI scan tomorrow to hopefully see extent of damage. How long does it take to fully repair, as I'm 60 this year. I'm following your exercises. Do you think I'll ever get back to walking the streets for 5 hours plus a day ?
Hi David! Thank you for your service. I work with a lot of posties! The MRI will be interesting. However, yes I am sure you can get back to. The thing with this condition is that it is so painful that you can feel like it will never go. However, with small professions you can start to see improvements. Recovery times can really vary but you want to try and see those improvements and then double down on those.
Cheers Jon, just a couple more questions. Will the MRI reveal the extent of the damage, as there is alot of swelling around inside of foot above the arch & around ankle bone? Plus if I start back to work to soon, could the same problem reoccur by going back to regular walking span of 5 hours plus a day ?
@@davidrollings1572 yes to both. The MRI should be able to provide some helpful info for you. However, yes you do want to be careful in going back too quickly. We would always recommend a progressive return. I appreciate this can be difficult when it comes to work
They should certainly help to settle the symptoms for you and then it sounds like you may want some arch restoring exercises or even orthotics to help. However, will let you podiatrist advise on that.
I started with a slight periodic pain in the interior arch of my left foot. Then started feeling a strain on interior side of lower leg up towards where you began to release the muscle in the video. I am a cyclist and have not been able to ride as now I am occasionally having knee issues. No knee pain or swelling and I can bring foot to buttocks but when I try to squat down or sit on knees I have tightness on same leg as arch and interior discomfort started. Could all this be due posterior tibialis syndrome?
Hi Danielle. It sounds like it could be. I would always recommend getting a full assessment to check all surrounding structures but could be related to tib post
I think this video has helped me already and this has only been one attempt at the exercises. I had a spiral fracture on my left leg and went from being a martial arts/bodybuilder to being unable to move without help overnight. Now, it's been 8 months and trying to get back on my feet and I noticed a ton of pain on the inside of my ankle as well as an impingement when I try to bend my left knee. It's like my left foot shifted out of alignment. Either way, trying these small fixes seems to be firing up nerve endings on the outside of my left foot and allowing me to stabilize how my leg moves overall. Even noticed a slight reduction of pain on the inside of the ankle. Will continue on with this exercise but after seeing maybe 100's of videos at this point on the road to rehab, along with doing hours of physical therapy, this is easily in my top 10 most beneficial exercises found. Thank you!
Thanks for those comments that is amazing, really appreciate it. Sounds like you have been on a long journey but have the mindset to get it all fully resolved. Good luck with your rehab and keep working hard
Mine pain is still about a 7 with orthopedic insoles from Drs office and new shoes. How long before I might get relief? My shoes are under armour Hovr Turbulence. Insoles are powerstep protect full length. I am also not a runner but I do get around 5000 to 6000 steps a day
Hi. Sorry I missed your comment. We like to see steady progress after a couple of weeks. However, this really can vary. I hope your symptoms have started to improve
Always tricky to answer as depends on your pain and level of injury. I would not run through pain, you want to address the cause. I am better at preaching than practicing as I have tried to run through pain. Isn’t worth it, worth getting it corrected first
@@JonWSportsInjury thank you. Mine started very randomly.. 23k run with no pain. Wake up next day and pretty intense pain following. Will try your exercises and massage. Current pain is purely around ankle and I can do heel raises so let's see
Did mine just before Christmas. Didn't even realise so did a few runs then noticed bruising/swelling. What about using a turbo trainer or pool training pushing off walls? I thought mine was on the mend then this week swollen up again and fresh bruising. Should I avoid walking dog???
I am sorry to hear. A turbo or pool wall should be a good start for you whilst your symptoms settle and you can get to work on the other exercise. Ultimately we do want to start loading again so something like walking the dog could be a good start before you ease back into running
@@JonWSportsInjury I had to do a bit of walking through airports last week and ankle is now badly swollen/bruised. Is ultra sound scan worth doing to see what the damage is or do you think it's a waste of money? Other option is MRI.
@@JonWSportsInjury Compliment indeed! Great video, I'm a runner and footballer and have been struggling with PTTD for a while. At least you're not a Chelsea fan like me, it has been dark days lol
That is always a tricky one to answer without understanding the full details. However, what you want to focus on is making small improvements following the steps in this video then you know you are making the required progressions
@@jaymueller2418 Hey Jay, mind me asking where you are up to now? I have injured this tendon just before Christmas. Didn't even notice it happening. 6 weeks later, it is still swelling up just from walking and even bruising a bit. Wondering if you've got better and how?
I am sure if you can point in some of the pointers these will help. I would also recommend getting a good healthcare practitioner to review for your personal circumstances
Isn't this a tendon, not a muscle?!? I've read a ton a about this structure since I have an issue there, and have never seen the posterior tibialis called a muscle. Am I missing something here?
Hi. A tendon is a structure that joins a muscle to a bone. So the muscle is the Tibialis Posterior. It lives on the back of the shin bone. Pain is often experienced in the tendon aspect of the muscle, where is wraps around the inside of the ankle. Hope that helps
I just tried that wall stretch where I turn my left foot inward ( the injured side ) and started to bend my left knee and right knee to stretch , felt like someone shoved a knife in there , is that normal … felt massive nerve pain it seems
Hi. This could suggest that it is tightness issues rather than a weakness issue causing your pain. Difficult I advise without fully assessing so can only be a general view but I would want you to maintain the stretches and monitor the pain to see if we can start to see some improvements
I think I just got this like 2 days ago :( I’m going to Disney & Universal studios in Orlando in 5 weeks. I’m so unlucky 😭 I hope I’ll be able to walk around ok
Im suffering from torn anterior ligament posterior talofibular ligament contusion tenosynovitis tibialis posterior Nothing is helping me im depressed now
I am really sorry to hear that. Quite a bit going on but if you can find the right practioner to help you they should be able to guide you down the right path
That stretch actually feels bad near the inner ankle area and feel like it exacerbating the issue. Can do the calf raise holding a tennis ball 15*3. Planning to add some weights in a back pack and do the calf raises.
So the fact that it is catching you by the inner ankle is interesting as this is the path of the tendon of the muscle. Maybe trying easing back on the intensity of the stretch if it feels like is exacerbating then issue
Does it feel like every time you try to dorsiflex while weight bearing that you get a sharp stabbing pain right on your inner ankle bone? Like there is a sharp piece of metal or something in there ? Or like a tendon/ligament something in there is being stretched to the point where it is about to snap ?
@@comebackqing8452 could well be. It is important to understand there are a few structures in there and I would always recommend getting it checked to understand fully. However, what you described could be a symptom of this yes
@@JonWSportsInjury I had an injury years ago and didn't get it rehabbed properly. I now have a high arch and rigid foot. I've had XRays and MRIs and they never give me a concrete answer. None of the possible explanations they give me don't sound like they should hurt this bad. I feel the tight muscles in my calves, I feel the arthritis starting to develop on the front of my ankle I feel the tenderness and tingling sensation all over and I feel the plantar fasciitis but this is horrible extreme like being stabbed with a knife pain whenever I try to dorsiflex or squat while weight bearing
Great video. How do I know I'm ready to start running again? The day after my last run it hurt so I would limp a bit but now it's been 4 days and I've got no pain at all except when I press on the muscle with my fingers. I've started to run just a couple of months ago so I hope it's nothing serious and my body just needs to get used to the workouts.
If you have just started running then it really is likely it is that. Things sound good to think about the return. However, drop your mileage right back and then make sure you complete at least three runs at this duration before progressing your miles
Thanks cool vid some tips here I’ve not seen anywhere else, suffering with Tib Post issues since my last half marathon, never had anything like this before it’s really difficult to shake off
@@JonWSportsInjury thanks Jon, what makes it more frustrating is that when I run all the pain is in my Achilles. 3 people I’ve seen have found it difficult to diagnose and treat
Was trying to fix posterior ankle impingement and I guess by over doing the stretching I fucked this tibialis posterior tendon up, pain brutal after 3 days of walking(I wasn’t even in sports yet or running) hope it goes away
Not necessarily, the key is finding out the cause. However, in a lot of people they have become ‘short and tight’ in the tibialis posterior muscle. In these cases the correct stretches should be very helpful
I'm suffering from this horribly! It doesn't help I'm 200 pounds overweight and have a job that requires me to do a lot on my feet for hours at time. Every, single day, I have a giant ball on my inside ankle that is red and sometimes it even looks bruised. It feels like someone is burning my ankle and foot with a cigarette lighter!
I am so sorry to hear that. Firstly I hope the tips in this vid helps. Do you use ice on the ankle to settle your symptoms whilst you correct the cause?
![[FINALE] 💸ที่แท้พ่อเป็นผู้ถือหุ้นบริษัทพันล้าน เขากลับใจตอนนี้ก็สายไปแล้ว🙇🏻♂️#ละครคุณธรรม #short](http://i.ytimg.com/vi/yFwgjTFISUI/mqdefault.jpg)
Please be careful, as a former dancer my PTT ruptured on my right foot, had a reconstruction surgery, very successful, but you must make sure stretching it is not further tearing it. Low and behold the left tendon was shredding with each stretch. I suggest to have and MRI to make sure everything is Ok before making exercise videos. I kept trying to strengthen mine but I was tearing it further. Long recovery again. No cortisone injections as they further damage the tendon. Thank god for my surgeon who saved my feet. Dr Lew Schon, who developed the ankle replacement.
Always good to seek medical advice around any condition. Ruptures are a frustration and can happen, all be it very rarely, compared to more common tendon injuries. So yes always seek medical advice to get a personalised program
Holy mackerel. Knowing how much mine hurts, that must’ve been exquisitely painful.
I have been wondering about this so ty for your post. Stretching does NOT seem to be helping mine so I am now avoiding all stretching.
Good insight.
I have PTT and also a hip labral tear.
The hip ortho mentioned injections to my hip. Why? It’ll do nothing but mask what is going on. While I have pain daily it’s not “bad enough” to get surgery right now. I did PT got over 6 months.
Both my ankle and hip still have pain and my ankle is “swollen”
I think I have seen every single youtube video on the topic - this one is by far the best and most helpful, and has really helped me treat the pain in my tibialis tendon. Thanks!
Thank you so much that is praise indeed and I really appreciate your words! I am thrilled if helped and really grateful for your comment
Thank you for this. I've been suffering from Posterior Tibial Tendinosis for over 15. years now. I stumbled upon this video about 5 months ago. Tried to do the stretch with a twist but it was too painful. Did it again today and it finally felt soothing. Nice and loose. Either way, besides the tendon my foot also had four ligaments all messed up. That was my worst time. All the ligaments have healed now. Now it's just the tendon remaining. Healing this tendon is akin to siege warfare. It's very slow going. But there is progress.
Great work! I suspect the messing up of the ligaments has caused the TP issues. So the fact that you have fixed those is the key! Keep up the e good work
Wow! Finally some well deserved relief! Gives me hope that mine can be resolved.
@@trishbech9082 Thanks. Also, I made a typo above. I mean 1.5 years. Not 15 years. This video, and many others, helped me with my healing. I did A LOT of experimentation. But what I have found to have worked the best is that I did heavy PT plus stretching twice a week. I would REST the day after. No activities. Now, I am about 95% healed. I can hit the gym regularly and can do jumping jacks, high knees, and Ali shuffles. My last obstacles is going back to Martial Arts, which I will make an attempt next month. Listen to your body and go at its pace. It took me over two years to get this thing under control. Never give up.
Been over a yr for me plus my arch is slowly collapsing ...occupation nurse & 12 yrs to retire 😫
@@cobracommander4985 hi , hope you are well and healed completely. Would you share what you tried and worked the best for you. It's been 5 years that I am dealing with PT issue plus high uric acid, I hadn't run or did sports in years. Would be great if you share what worked for you, I see you followed a consistent and disciplined approach which is commendable.
Im a Medical Doctor and I’ve watched dozens and dozen of these. Everyone else is demonstrating a soleus stretch. Thanks for being more specific. I’ll follow you.
(My right leg has an acute Pos Tib strain AND a chronic Peroneul tendonopathy. My left foot has a very acute Plantar Faciitis flair up.)
Thank you so much for this comment. Always nice to get praise from a medical professional. Appreciate you being part of our community
Hi John, twisted my ankle 8 months ago and NHS physio didn’t help much with the pain you’ve described here. I’ve just identified a tender spot behind my shin bone closer to my knee than my ankle so pinned and stretched that, then oh my word, Words of Wisdom man - the modified soleus stretch at 5:55 has literally removed the pain!! Don’t know how long for but now I know how, I’ll be doing it loads more… THANKS GURU!
Hi Steve thanks for the comment! I really appreciate and so glad I could help out!
Can this cause heel pain too? Do people that have this sometimes get misdiagnosed with plantar fasciitis and Achilles tendonitis? I get heel pain and Achilles pain in the middle doctor diagnosed it as such but I also get this interior ankle pain too. Maybe I have this as well 😕
Thank you for the helpful advice
@@drdolittle-x4v thank you for your comment. I appreciate it and happy to help
Dear Sir, 8 weeks ago went to doctor because of all the ankle pain involved if right inner ankle bone. I now no far more than I did. Have been madly trying inserts,
arch supports, ankle braces etc. You are the first truly helpful with massage technique!
Thanks so much.
No worries! I hope this can help you! Keep up the good work you will get there
Wow thank you so so much. I'm on my feet non-stop 10 hours a day & have been limping afterward for a month now. Thank you for sharing these tips, the stretches felt incredible
Thank you so much for your comment. I am thrilled to help
Thank you for this! I have hurt mine playing Pickleball. I’ve been in a boot for almost 3 months I’ve done to therapy but they had me working my calf muscle. The doctor told me yesterday that this was not working and I need to have this huge surgery which I don’t want. I’m going to try to do these to try and release that muscle. Wish me luck!
I certainly do wish you luck! I really hope they can help and whatever the outcomes you are back on the court asap!
Thank you Jon, this is the simplest best advise i have seen regarding this condition!
@@williamalvanson7489 thanks for the comment I am glad it helped! Best wishes with it all 👍🏻
Thanks Jon! Been struggling for years and this is the first time I have heard this addressed. Wowzers next to the shin muscle was red hot! I think I hit pay dirt! Thanks again!
Hi Chris. No worries at all. I really hope it helps and gets rid of that pain for you. Sorry it is such a sensitive area
I have had several ankle injuries over the years playing football and have recently had issues with pain flaring up after I go play mens league. This video helped me diagnose I definitely have some posterior tib tightness/tendinopathy symptoms. These stretches/exercises should help! Appreciate the tweaks.
Glad it helped! Thanks for taking the time to make a comment. Much appreciated
Can stage 2 be helped without surgery 😊
@@stevengrant9837 yes you can certainly look to follow some of the steps outlined to prevent surgery. I hope some of these points can help you
Great video. Dealing with this for first time over the past 2 weeks. Came on brutal. Getting better with rest. The massage technique here seems useful. Thanks
Hi Tyler it can be very brutal! I am glad we could help. Best wishes with it
I’m having a lot of pain too!
So helpful! That stretch works wonders. Thank you
You are welcome glad it helped and thanks for the comment
Been having shin splints for ages & this has been a game changer in helping that.
That is great news! I am so thrilled it has helped! Keep up the good work
That stretch was super helpful for me. Definitely way works on one side. I just recently received a PTTD diagnosis (I'm a runner) and am beginning to learn how to focus on this area.
I am glad it helped and thanks for the comment. Hope you are back running soon
Super helpful! Finally getting release I haven’t been able to achieve in over 2 years!
That is great news thrilled to help
Wow.. incredible.. doing the massage work did wonders, and then the stretching! Amazing!
Originally I was just massaging the swollen part of the inside of my foot but that didn’t really do much. So crazy, I never would have thought the issue was by the calf!
That is brilliant news, so pleased I could help
Absolute TOP explanation, was very, very helpful... thank you so much. Worthy of a subscription to the channel!
Wow really appreciate your comments thrilled to have helped and also thrilled to have you as part of the community
This is a fantastically informative and useful video, many thanks. I've had some good physio on this issue already, but the massage further up the leg by the shinbone, which you've explained, seems to have led to an instant improvement... and a much-needed one with a big race in 3 weeks!
Thanks Tom I really appreciate the comment. Glad it has helped and good luck with the big race
By far the best video on this topic omg
Thanks for the comment really appreciate it and glad we could help
Great video! You solved my problem.
Wow thanks for the comment! I am thrilled to help
Thank you Jon, this was helpful
Thank you for your comment. I am thrilled to be able to help
Excellent video; really helped me especially reaching out the muscle underneath sheen
@@ElsaAndAnnie that is great news so pleased it helped
Did the strech and immediately felt it working. Compared to the other side there is a drastic difference. Really good tips overall can’t wait to start the strengthening part. This is going to help me a lot thank you sir.
You are welcome and thrilled it can help! Best wishes with it
The tip about turning the heel during the stretch was helpful for me. I'm currently recovering from PTTD in one foot after discovering the root cause was my hip internally rotating a bit while standing/walking and causing my foot arch to collapse. I still tend to fatigue much faster on the one side, but hopefully it will balance out more over time
Thanks for the comment and really hope the rehab goes well and all recovered soon
So painful and getting worse. Thanks for the knowledge
I really hope it helps you out. Thanks for the comment
It’s very helpful, I have been having this for 6 weeks now. Started running after 2 months of break, and over did it. Have had the inflammation but it just didn’t go away.
I did the stretch today and I felt it burning in a good way right in that inner arch /ankle part. Where the tendon is, so I guess that’s good!
Will follow up, how it feels in a few days after stretching
@@Oztweago great I am thrilled we can help. It sounds like the stretch maybe hitting the spot. Follow each of the steps and good luck with it
This really helped me pinpoint my issue. I have had “tarsal tunnel syndrome” for a while now and the massaging the trigger point behind my shin zinged all the way to my toe, that stretch is really ouchy right now (nothing like that on the RT) I was stretching my calf and soleus and it helped but not quite getting there - shifting the heel out made a huge difference!! I’m going to ease into it and hopefully it clears up my ankle/foot pain
Great news! I am thrilled we can help. The feelings you mention are so common so hope can help resolve for you
Excellent info, thank you! This PTTD bites, but I'm gonna fix it! Thank you again
Thank you for the comment I really hope it helps
Super helpful! Thank you so much! I used the technique for the message and stretch.. What a relief!!! Have been dealing with this pain for 9 weeks... I'm on my feet all day long.. finally have some relief!!! Blessings..
hank you for letting me know! I am so thrilled we were able to help you!
Superb. Thank you very much.
Thanks really appreciate the comment
Thank you!
Your welcome thanks for the comment
Thank you so much. Great video. Will try those 😇
You are welcome! I hope they help. Thanks for the comment
Thanks a lot for such informative stuff ! I incurred inner ankle pain. Could be a tursle issue as well. Yet I watched this video and obtained great insight ....!!
You are welcome! Thanks for the comment and glad to help
Found tenderness in multiple spots ...so helpful ty😊
That is great so thrilled we could help
Danke für Ihr Video, und die hilfreichen Anleitungen.
Thank you!
Very helpful, thank you. And love the Liverpool socks 😊
Ha much appreciated. #YNWA
When you pin and stretch, should you hold the stretch with your foot or stretch it off and on like you show in the video? How long would you do the pin and stretch? So glad to have found this video, it makes sense that normal calf stretches aren't hitting the right tendon.
Hi good question. So with pin and stretch I tend to pin the area first for about thirty seconds. This should start to relax the area then start the stretching aspect with the foot slowly repeating five to ten times. I hope that helps and thanks for the comment 😊
Thanks so much
You're welcome! Thanks for the comment and hope it helps
Very helpful video. Thank you.
Thank you for leaving a comment! Glad to have helped
just amazing! thank you so much
Wow thanks for the comment. Hope it helps
I'm going to try these stretches tomorrow, thanks for the video Jon!
I went over on my ankle really badly about 4 months ago and had quite a lot of pain all around the ankle and foot area. The pain has now localised to the PTT area and is very uncomfortable even to walk on... I suspect the PTT hurts as a result of over compensating early on in the injury ...Let's see if these exercises help!
Hi Steve that does sound like it could be likely! I hope they can help you out
Thanks
You are welcome thanks for the comment
Cracking video mate
Thanks Andrew appreciate the comment! 👍🏻
Honestly an excellent video, best on the topic I've found online - for the final stage with the football Calf Raises, how many should you be able to do or what's the Benchmark to say you're ready to start running, sprinting? And what type of exercise would be next after the ball Calf Raises?
Hi Joseph thanks for your lovey comment. Much appreciated. In terms of how many should you be able to do. We often work to three sets of 12. However, I think a good indicator can be working to fatigue, so perhaps one set of 25 would be a good start. However, it is then important to see if you can build this number as you improve. You could do this as a single leg version and then finally something like hopping to make the single leg exercise more dynamic
Hey thank you so much for the video - how often should I be doing the release and stretch work? Would you say everyday?
Hi yes with stretching you can be doing this Every day. I hope it helps and thanks for the comment
very informative.. do you have any ideas for plantar fasciitis or tarsal tunnel ?
Thanks for comment and sure, check out th-cam.com/video/TYXLwCqk9Sc/w-d-xo.html
this stretch is the real deal , i did this b4 too but never knew it was a real thing .D
Glad you like it! Thanks for the comment
Thanks a lot Jon! THis is actually one of the best videos I found so far on the topic of PTTD.. I've been struggling with the beast for over a year and am now trying to find other conservative treatments to try out - one of which is yours. I have a one question that I can't seem to find the answer to.. how far in the recovery should I start with pinching/massaging/stretching/strenghtening the tendon? Currently, my PT is pretty sore and it feels like I should only rest and immobilize the foot for a few weeks.. how soon can I start either one of those things and is the pain threshold a best indicator? Thank you in advance and keep doing the great work!
Thanks for your lovely comments! In terms of massage, stretching you should be able to bring in straight away. I typically would advise that this is completed for one to two weeks to then settle symptoms and then progress back in with strengthening and exercise. In between strengthening days I would always allow a rest day to check there are not too many significant adverse effects. In terms of pain as an indicator you certainly want to keep this minimal. Pain should always be below a 3/10
@@JonWSportsInjury thanks a lot for a detailed answer - That settles it. Will let you know my results
Im also struggling with posterior shin splints for 9 months now.
I really tried everything but nothing seems to work. I can barely go upstairs and no matter what i do there is always pain. I wish you all the luck and that you will get healthy soon
@@JonWSportsInjury Hi John, very good video!
Even with the great content of the video, i tried the massaging part but the pain is too powerful so i cant really hold it . What should i do in that case?
Maybe you can please recommend alternatives or something? Im kind of desperate to be healthy and go back to playing basketball or even just doing sport overall. Thank you for trying to help i truly appreciate it.
Hey Letix, I'm sorry to see you're hurting too. I haven't actually gotten noticeably better, just fyi 😂 I did see some improvement from physical and electric/ultrasound/magnetic therapy though in a last two weeks. Throughout the day I try to warm up the ankle, massage, and stretch to keep the blood flow coming. It helps a ton momentarily. I Use all sorts of creams... I take collagen supplements, although I hear they are lost cause, alongside curcumin and calcium/magnesium blend. Would recommend you to start with rigorous treatment and if you haven't already to take an MRI. Sounds like your ankle is a bit worse than mine considering the pain level you explained...
Mentally, what's helping me at this point, is letting go of my hopes to return to sports that fast. This might sound bad, but it has relieved me of such a burden that only bashes my recovery efforts. Tendons take time to heal and yours and mine are not different. It's a slow recovery process that requires patience. I'm now listening to my body and taking it day by day, step by step. Always feeling my leg and the state it is in.
I used to play basketball as well, so I feel your pain emotionally and physically 😂 Take it easy and your sports mentality - you better apply that to healing. Mamba-style to recover 🙂
Had problem for 2 years , I’m a keen golfer, and really truggled to recover after a game ..
It settled down after long lay off .
But it’s came back ..
Liked video, felt the pain ease off from massage…
Any other help would be much appreciated
That is great that it has helped. I would keep up with the work from the video and start to progress the strength work. Review your protein intake after golf as this will help with recovery and maybe make sure footwear is correct for you
👍thank you for explaining well.
Thank you for your comments! Hope it helps
I have had PTTD for years and it is chronic at this point. The area you mention to massage is sore and swollen and the tendons in both feet are painful. MRI's confirm PTTD. I have gone to PT for months and the PT has me doing doming, toe raises and core work and nothing has come out of this. They will not do myofascial work as they state it is temporary and not helpful. They believe strengthening is the key to resolving the PTTD. I have flat flexible feet and I really need to strengthen the foot and ankle. My gastro/soleus is very tight and they will not help with it. All this is causing problems up the chain. Just can't seem to find someone to help but I think your video is very beneficial. My question, can releasing the muscle and pin and stretch be done more than once a day? I release my feet everyday and follow with short foot exercises, what is your thought on this, can this be followed by your technique. I will try anything as this point as I need help resolving and getting back to physical activity. Please any recommendations would be appreciated. Thank you.
Hi, thanks for your comment. I am sorry they feel myodasicial work is temporary, some do believe this but my clinical experience makes me think differently. You could do it more than once a day but you don’t want to over work the area. You want to allow time for the changes to occur. I would go just once a day with good work and keep the consistency. I hope you can get this resolved
@@JonWSportsInjury I want to thank you so much for your input. It is very sad that there isn't excellent physios like yourself wanting to help their patients. You are so kind.
@@robertasalvo1077how you going with this now?
Do you have any issues with weight? Reducing your weight can help symptoms. Also you may want to focus on diet. I've found a carnivore diet to be really helpful in rebuilding back tendons and overall well being. A good diet means the body will focus on healing itself.
Thanks Jon for the useful video! For a daily PT regimen, would you recommend doing the stretches first, or last? Or perhaps both? Appreciate your guidance on this!
Hi, both is always good but if I had to choose one I would say last. Following PT this will be the point when your muscles are shortest and tightest and will benefit most from the stretching. Hope that helps
Thank you!!!
Thank you appreciate the comment
Hey Jon. Thanks for this. I’ve been struggling with post tib issues for the last few years, managed to get through 2 marathons but had to stop running with the pain and gave up as I couldn’t find how to fix it. Hopefully this helps, I tend to get a full ache as a run goes on about 3/4 inches below the bottom of my calf in the inside. I have quite a natural foot strike. I’ve read that using trainers with a steeper drop from the heal to toe also helps take some of the pressure off the area? Any tips or comments massively appreciated, would LOVE to get back to running
Thanks for the comment. I am sure you can get back to runner. For someone clearly so passionate you can get back to it maybe just a little patience and building back slowly. The trainers certainly can help. I would always recommend going to a good running store. Usually an independent that is run by runners, explain your background and then they can advise you best.
I've been dealing with this pain now for more than 2 weeks ,I don't want to stop running I have a half marathon coming😢😢 been doing ankle stretches and strength and as long as I come from my run I ice the ankle and inside leg. I haven't run longer kilometers weeks in months, the speed have been going up gradually. I don't know what's wrong I also have been doing some glute workouts because I think this may be caused by my piriformis that had been coming and going now for a while. Maybe it's because I've moved countries and wasn't able to bring all my running shoes with me so I don't have a lot of shoe rotation as before. And started using a new shoe in speed sessions. I wear compression socks now in all of my runs thinking that will help support my ankles. From 1-10 is a 2 or 3 pain , is not unbearable it's just annoying, i don't need to stop to run and it comes usually at the cool down after 50 minutes of running also when I stop and walk I don't have any pain at all during the day. I thought it was gone since my 2 last runs were painless but today it came back 😢
Hi. This is a common injury with changes in circumstances and it seems like you have had a few. I certainly think they may have contributed. Also it does sound like things are improving this is great. Keep doing what you are doing but don’t ramp up the mileage too quickly
@@JonWSportsInjury thank you for your advice🙌🏼
Having bad pain for the last few weeks on and off. My left ankle so stiff I hardly can rotate it inwards without pain. But the calf massage do help
Hi, I hope the exercises and stretches continue to help
I have had recurrent problems for years where I get sharp pain that can go for weeks right where this tendon inserts. I’ve seen podiatrists about it and they haven’t been able to diagnose what the problem is. Can this tendonopathy manifest just at the insertion site?
Yes most certainly can in fact that is a common site for localised pain
Thanks!!!
Thanks for the comment. Hope it helps
WOW, thank you!!! :)
You are welcome. Hope it helps
Do we release, stretch, and then strengthen as tolerated in the same session? Or do we release, strengthen and then stretch? Just trying to figure out if it’s best to strengthen a muscle we just released and stretch or if we strengthen it first and then release/stretch after. Thanks!
Sorry missed this comment. I like the order of strengthen, release and stretch. I hope that helps
This is fantastic, thanks
You are welcome! Glad to help
this is great! im a runner and have had this at maybe 2 years. it's finally manifested enough to make me quit running. small tear in post tib and small longitudinal tear of the inframalleolar peroneus brevis. not super painful but I gotta heal this up. I have running to do! how will I know when I can return to more strengthening and walking again? im getting orthotics and have been only cycling and not walking for a week. im doing small strengthening stuff and balance but not sure what exactly to do rest wise. any ideas?
I meant to add, I do a lot of toe strengthening, so I also do that. I do a lot of mountain adventures too. I really want to get back to that stuff. the area right on top of my malleolar bone has been slightly enflamed for a year or so too, so this is pretty chronic.
It sounds like you are really working a good restful program. I think you are doing the right things and moved to non bearing exercises. The key is going to be slowly start dropping in the strength work and then having a full rest day the next day to see if it has caused any pain. If not keep building. Same with running after another couple of weeks drop in one session a week. Then if that goes well go the two sessions the next week and so on
@@JonWSportsInjury thanks so much! I really appreciate the quick response, and your great videos :)
@@Firewalkwithme44 you are welcome. Good luck with it all and feel free to let me know when you are back running will love to hear the good news
Where does the tendon start? What causes the sheath to be irritated (Tenosynovitis). The Stretches way to painful... can u comment when to begin this stretch program
Hi. The muscle lives on the back of your shin bone, deep to the calf. You can feel it on the inside of the calf. The tendon is most notably felt around the inside lump of your ankle bit heads off to the inside of your foot. If the stretching is too painful you want to keep treating it conservatively. Ice, rest and small movements till the stretch is possible
Been dealing with this for months. Haven’t been able to run for 4 months. Doing PT for some time, seems like everyone has a different approach. Still have pain daily with even walking, let alone running. Very frustrating condition. Get pain with calf raises so I guess I’m not ready for strengthening yet. Ugh.
I would persist with the earlier tips around stretching and massage. I would ask your PT to provide you non weight bearing tib post strengthening exercises these will be easier than calf raises
Thanks for this video. I. Im struggling badly with this after 3 mile hikes or strenuous excercise. Would a steroid injection improve this condition significantly?
Feel free to check out my video on my channel all about steroid injections. It may give you a short term win but you need to correct the ultimate cause to get the long term victory
I've gotten a stress fracture on the inside of my lower shin years ago. I often get soreness and even a little pain that starts on the inside of my ankle and slowly moves up to that spot again..would you say that this is tendonitis in that tendon? It happens just about every time I want to start up running again
Great information though I've been looking for a cure to this for a long time and I hope this helps
Yes it could well be. It does sound like. There may be something biomechanically that is causing the issue and caused the fracture in the first place and now might be causing tendinitis. I hope this video can help you find that and correct or maybe get it checked out
In MRI fluid at retro talar recess the talo calcaneal joint with minimal fluid around the tibialis posterior and flexor digitorum longus . i have ankel pain which i fallen 2 years back i want to run to physical
events is there any problem when i do running now and in some days ankel is getting some pain please tell me solution
I would take those MRI results and find a local Injury specilaist who may be able to help you with some deep investigation to see what is going on
what should i do if my talus is limiting me to dorsiflex? From what my podiatrist said seeing my x-ray. It seems shaving the talus would be the only way to solve this whole issue.
Without understanding your situation in detail is harder to advise. However that area is a common dorsiflexion area. I often assess things like the shin muscles. The Tibialis anterior muscle as the tendon passes through this space and can jam up. There are also some helpful self mobilisations you can do with a band. There will be some videos on TH-cam that will show you how to
In such a tricky place right now, out of a 1-10 I'm probably a stage 0 with PTT - I feel it when I flex my ankle in certain very extreme positions. I've rested from football training so far but want to get back in the game so bad but no idea how to tell on recovery
When you come back in to football reduce your volume. Perhaps going back into one training session a week. Then maintain your good habits for the rest of the week, ice, stretching and strengthening etc. Then in the following week you could return to two sessions and so on. In the early stages of return to play people find calf compression sleeves can be helpful. However, don’t become reliant on these.
@@JonWSportsInjury appreciate the response, Dropped a sub 👍
Would it be okay to be doing calf raises if there is still a lot of swelling with activity (like walking) but not necessarily pain?
In my opinion the swelling is there for a reason. We know there is some kind of trauma. So I would say no I would not do calf raises till we can manage the swelling. I would ice, massage and stretch then when this is maintained slowly re introduce loading
Great video Jon. I’ve struggled with PTTD for years and been doing everything you’ve said to do in the video which all helps. My problem is that I can do all the stretches in the world but it doesn’t fix whatever is the root cause of the PTTD. I’m fairly certain the root cause for me is mis aligned hips or uneven muscle tightness in my hips since my other foot doesn’t have any problems. Do you have any experience with people dealing with that?
Hi Chris! Thanks for the comment. Yes it could well be. I always discuss that fixing injury is like fixing a leak. We have trace back to find the source and this can often start with hip stability issues. Hand you had anyone assess this for you and provide a program to work on?
@@JonWSportsInjury had it looked at a long while ago and told it was just shin splints(medial tibial). Did elastic banded ankle work and toe yoga type stuff with mild success but it seemed to be only treating the symptoms. The most relief I’ve seen is from doing consistent hip mobility strengthening with bands or weight lifting but it’s still frustrating that I can’t run pain free without having to do all that extra stuff
Hi Jon, I'm a postie with 40 years walking plus alot of long distance running behind me. I've had the problem 6 weeks, tried to walk it off for first 2 until it was diagnosed, I've been wearing ankle splint for 3 weeks now, but pain doesn't seem to be easing, I have an MRI scan tomorrow to hopefully see extent of damage. How long does it take to fully repair, as I'm 60 this year. I'm following your exercises. Do you think I'll ever get back to walking the streets for 5 hours plus a day ?
Hi David! Thank you for your service. I work with a lot of posties! The MRI will be interesting. However, yes I am sure you can get back to. The thing with this condition is that it is so painful that you can feel like it will never go. However, with small professions you can start to see improvements. Recovery times can really vary but you want to try and see those improvements and then double down on those.
Cheers Jon, just a couple more questions. Will the MRI reveal the extent of the damage, as there is alot of swelling around inside of foot above the arch & around ankle bone? Plus if I start back to work to soon, could the same problem reoccur by going back to regular walking span of 5 hours plus a day ?
@@davidrollings1572 yes to both. The MRI should be able to provide some helpful info for you. However, yes you do want to be careful in going back too quickly. We would always recommend a progressive return. I appreciate this can be difficult when it comes to work
Cheers Jon, I'll come back to you once I've had my MRI scan.
@@davidrollings1572 best wishes with it all
Will this further collapse or speed up complete collapse of arch?
No this should not add to any collapsing of arch. Whilst the tib posterior does help to maintain the arch, relaxing the muscle will not collapse it
Have had this pain for a few years, so painful!! Podiatrist said Im losing my arch and getting flat feet. Will these exercises work?
They should certainly help to settle the symptoms for you and then it sounds like you may want some arch restoring exercises or even orthotics to help. However, will let you podiatrist advise on that.
I started with a slight periodic pain in the interior arch of my left foot. Then started feeling a strain on interior side of lower leg up towards where you began to release the muscle in the video. I am a cyclist and have not been able to ride as now I am occasionally having knee issues. No knee pain or swelling and I can bring foot to buttocks but when I try to squat down or sit on knees I have tightness on same leg as arch and interior discomfort started. Could all this be due posterior tibialis syndrome?
Hi Danielle. It sounds like it could be. I would always recommend getting a full assessment to check all surrounding structures but could be related to tib post
I think this video has helped me already and this has only been one attempt at the exercises. I had a spiral fracture on my left leg and went from being a martial arts/bodybuilder to being unable to move without help overnight. Now, it's been 8 months and trying to get back on my feet and I noticed a ton of pain on the inside of my ankle as well as an impingement when I try to bend my left knee. It's like my left foot shifted out of alignment. Either way, trying these small fixes seems to be firing up nerve endings on the outside of my left foot and allowing me to stabilize how my leg moves overall. Even noticed a slight reduction of pain on the inside of the ankle. Will continue on with this exercise but after seeing maybe 100's of videos at this point on the road to rehab, along with doing hours of physical therapy, this is easily in my top 10 most beneficial exercises found. Thank you!
Thanks for those comments that is amazing, really appreciate it. Sounds like you have been on a long journey but have the mindset to get it all fully resolved. Good luck with your rehab and keep working hard
Mine pain is still about a 7 with orthopedic insoles from Drs office and new shoes. How long before I might get relief? My shoes are under armour Hovr Turbulence. Insoles are powerstep protect full length. I am also not a runner but I do get around 5000 to 6000 steps a day
Hi. Sorry I missed your comment. We like to see steady progress after a couple of weeks. However, this really can vary. I hope your symptoms have started to improve
Do you think it's possible to run with mild post tib?
Always tricky to answer as depends on your pain and level of injury. I would not run through pain, you want to address the cause. I am better at preaching than practicing as I have tried to run through pain. Isn’t worth it, worth getting it corrected first
@@JonWSportsInjury thank you. Mine started very randomly.. 23k run with no pain. Wake up next day and pretty intense pain following. Will try your exercises and massage. Current pain is purely around ankle and I can do heel raises so let's see
Did mine just before Christmas. Didn't even realise so did a few runs then noticed bruising/swelling. What about using a turbo trainer or pool training pushing off walls? I thought mine was on the mend then this week swollen up again and fresh bruising. Should I avoid walking dog???
I am sorry to hear. A turbo or pool wall should be a good start for you whilst your symptoms settle and you can get to work on the other exercise. Ultimately we do want to start loading again so something like walking the dog could be a good start before you ease back into running
@@JonWSportsInjury I had to do a bit of walking through airports last week and ankle is now badly swollen/bruised. Is ultra sound scan worth doing to see what the damage is or do you think it's a waste of money? Other option is MRI.
Can PTTD cause swelling around the sustanteculum taili area, along with pain when walking?
Hi Kirk! Yes on both accounts. The sustanteculum tail is actually the most common site of pain
@Jon W Sports Injury Thanks, I have been following your advice on this video, and it has been helping.
Not bad for a liverpool fan!
Ha, I will take that as a compliment! I haven’t had many things to cheer about this season
@@JonWSportsInjury Compliment indeed! Great video, I'm a runner and footballer and have been struggling with PTTD for a while. At least you're not a Chelsea fan like me, it has been dark days lol
My doctor told me I just have tendonitis. No tear. Should this stretch be safe to do at this point?
Hi yes it should be. Start gently and ease into it
How long will it take to heal ?
That is always a tricky one to answer without understanding the full details. However, what you want to focus on is making small improvements following the steps in this video then you know you are making the required progressions
@@JonWSportsInjury Thank you
@@aademnuhi Bloody forever apparently. I went from a lifelong endurance athlete to debilitated. Miserable.
Sorry to hear that! I hope it is setting down. It can be very frustrating but you can get back to your endurance work
@@jaymueller2418 Hey Jay, mind me asking where you are up to now? I have injured this tendon just before Christmas. Didn't even notice it happening. 6 weeks later, it is still swelling up just from walking and even bruising a bit. Wondering if you've got better and how?
Stage 2 can it ve fix3d
I am sure if you can point in some of the pointers these will help. I would also recommend getting a good healthcare practitioner to review for your personal circumstances
Isn't this a tendon, not a muscle?!? I've read a ton a about this structure since I have an issue there, and have never seen the posterior tibialis called a muscle. Am I missing something here?
Hi. A tendon is a structure that joins a muscle to a bone. So the muscle is the Tibialis Posterior. It lives on the back of the shin bone. Pain is often experienced in the tendon aspect of the muscle, where is wraps around the inside of the ankle. Hope that helps
I just tried that wall stretch where I turn my left foot inward ( the injured side ) and started to bend my left knee and right knee to stretch , felt like someone shoved a knife in there , is that normal … felt massive nerve pain it seems
Hi. It sounds like you have found your spot. However, ease it back and do a gentle stretch and build over time
Thanks mate
I have zero pain with exercises, however I have pain with the stretch! Any ideas?
Hi. This could suggest that it is tightness issues rather than a weakness issue causing your pain. Difficult I advise without fully assessing so can only be a general view but I would want you to maintain the stretches and monitor the pain to see if we can start to see some improvements
1yr after a brutal ankle roll.still have pain and cant run....waiting on imaging.
I hope the imaging can provide you more of an understanding! It may well be that the focus needs to be on ankle stability
I think I just got this like 2 days ago :( I’m going to Disney & Universal studios in Orlando in 5 weeks. I’m so unlucky 😭 I hope I’ll be able to walk around ok
I hope you are too. It can be very sore but can certainly settle. Work hard at the rehab and I am sure you will have a great time at Disney
Im suffering from torn anterior ligament
posterior talofibular ligament contusion
tenosynovitis tibialis posterior
Nothing is helping me im depressed now
I am really sorry to hear that. Quite a bit going on but if you can find the right practioner to help you they should be able to guide you down the right path
That stretch actually feels bad near the inner ankle area and feel like it exacerbating the issue. Can do the calf raise holding a tennis ball 15*3. Planning to add some weights in a back pack and do the calf raises.
So the fact that it is catching you by the inner ankle is interesting as this is the path of the tendon of the muscle. Maybe trying easing back on the intensity of the stretch if it feels like is exacerbating then issue
@@JonWSportsInjury Thanks, will try !
Does it feel like every time you try to dorsiflex while weight bearing that you get a sharp stabbing pain right on your inner ankle bone? Like there is a sharp piece of metal or something in there ? Or like a tendon/ligament something in there is being stretched to the point where it is about to snap ?
@@comebackqing8452 could well be. It is important to understand there are a few structures in there and I would always recommend getting it checked to understand fully. However, what you described could be a symptom of this yes
@@JonWSportsInjury I had an injury years ago and didn't get it rehabbed properly. I now have a high arch and rigid foot. I've had XRays and MRIs and they never give me a concrete answer. None of the possible explanations they give me don't sound like they should hurt this bad. I feel the tight muscles in my calves, I feel the arthritis starting to develop on the front of my ankle I feel the tenderness and tingling sensation all over and I feel the plantar fasciitis but this is horrible extreme like being stabbed with a knife pain whenever I try to dorsiflex or squat while weight bearing
Great video. How do I know I'm ready to start running again? The day after my last run it hurt so I would limp a bit but now it's been 4 days and I've got no pain at all except when I press on the muscle with my fingers. I've started to run just a couple of months ago so I hope it's nothing serious and my body just needs to get used to the workouts.
If you have just started running then it really is likely it is that. Things sound good to think about the return. However, drop your mileage right back and then make sure you complete at least three runs at this duration before progressing your miles
2 days ago I spelt normal but wake up with little pain . But pain increase and face same pain what should I do
Hi I hope that some of the information in this video can be of help to you
Thanks cool vid some tips here I’ve not seen anywhere else, suffering with Tib Post issues since my last half marathon, never had anything like this before it’s really difficult to shake off
I know it is a really sore condition. Very common with runners, you will shake it soon just make sure you build back slowly
@@JonWSportsInjury thanks Jon, what makes it more frustrating is that when I run all the pain is in my Achilles. 3 people I’ve seen have found it difficult to diagnose and treat
Posterior tendon ruptured. But i dont want surgery. Still doing jiu-jitsu at a flow state. 60% what else i can do.
Tricky if ruptured I understand the surgery suggestion. I hope the tips can help you but is certainly worth discussing with a professional
Was trying to fix posterior ankle impingement and I guess by over doing the stretching I fucked this tibialis posterior tendon up, pain brutal after 3 days of walking(I wasn’t even in sports yet or running) hope it goes away
I really hope that can to. Allow it the time it needs and hope the tips in the video help
Wouldn't Stretching the posterior Tibial tendon make matters worse, as isn't this what causes damage in the first place?
Not necessarily, the key is finding out the cause. However, in a lot of people they have become ‘short and tight’ in the tibialis posterior muscle. In these cases the correct stretches should be very helpful
I'm suffering from this horribly! It doesn't help I'm 200 pounds overweight and have a job that requires me to do a lot on my feet for hours at time. Every, single day, I have a giant ball on my inside ankle that is red and sometimes it even looks bruised. It feels like someone is burning my ankle and foot with a cigarette lighter!
I am so sorry to hear that. Firstly I hope the tips in this vid helps. Do you use ice on the ankle to settle your symptoms whilst you correct the cause?