Therapeutic Stretches To Ease Posterior Tibial Tendonitis Pain

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Most people don’t even know this tendon can be injured until they face with an excruciating pain in the lower leg, underneath the shin muscles.

How can you get such injury in the posterior tibial tendon?
Well, repetitive movements such as running or playing sports are the main cause of a strained and ruptured tendon. Also, tight calf muscles are an important factor in causing posterior tibial tendon injury, that’s why stretching exercises for lower legs are extremely important before performing any type of sports activity.

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My boss is complaining of such pain, because he took some days of to repair his injured tendon. Actually, he recommended writing down an article about this condition to help other “posterior tibial tendonitis companions” in need.
So, below you have some easy-to-perform stretches to ease tibial tendonitis pain.

Tip: the following stretches are especially designed for this condition and they are recommended to perform before and after posterior tibial tendonitis rupture.

1. Prone Hip Extension

Image Credits: Prone Hip Extension

  • Lie on your stomach with your legs straight out behind you.
  • Fold your arms under your head and rest your head on your arms.
  • Draw your belly button in towards your spine and tighten your abdominal muscles.
  • Tighten the buttocks and thigh muscles of the leg on your injured side and lift the leg off the floor about 8 inches.
  • Keep your leg straight.
  • Hold for 5 seconds.
  • Then lower your leg and relax.
  • Do 2 sets of 15.

2. Side-Lying Leg Lift

Image Credits: Side-Lying Leg Lift

  • Lie on your uninjured side.
  • Tighten the front thigh muscles on your injured leg and lift that leg 8 to 10 inches (20 to 25 centimeters) away from the other leg.
  • Keep the leg straight and lower it slowly.
  • Do 2 sets of 15.

3. Towel Stretch

Image Credits: Towel Stretch

  • Sit on a hard surface with your injured leg stretched out in front of you.
  • Loop a towel around your toes and the ball of your foot and pull the towel toward your body keeping your leg straight.
  • Hold this position for 15 to 30 seconds and then relax.
  • Repeat 3 times.

4. Standing Calf Stretch

Image Credits: Standing Calf Stretch

  • Stand facing a wall with your hands on the wall at about eye level.
  • Keep your injured leg back with your heel on the floor.
  • Keep the other leg forward with the knee bent.
  • Turn your back foot slightly inward (as if you were pigeon-toed).
  • Slowly lean into the wall until you feel a stretch in the back of your calf.
  • Hold the stretch for 15 to 30 seconds.
  • Return to the starting position.
  • Repeat 3 times.
  • Do this exercise several times each day.

5. Heel Raise

Image Credits: Heel Raise

  • Stand behind a chair or counter with both feet flat on the floor.
  • Using the chair or counter as a support, rise up onto your toes and hold for 5 seconds.
  • Then slowly lower yourself down without holding onto the support. (It’s OK to keep holding onto the support if you need to.)
  • When this exercise becomes less painful, try doing this exercise while you are standing on the injured leg only.
  • Repeat 15 times.
  • Do 2 sets of 15.
  • Rest 30 seconds between sets.

6. Step-Up

Image Credits: Step-Up

  • Stand with the foot of your injured leg on a support 3 to 5 inches (8 to 13 centimeters) high –like a small step or block of wood.
  • Keep your other foot flat on the floor.
  • Shift your weight onto the injured leg on the support.
  • Straighten your injured leg as the other leg comes off the floor.
  • Return to the starting position by bending your injured leg and slowly lowering your uninjured leg back to the floor.
  • Do 2 sets of 15.

7. Balance And Reach Exercises

Image Credits: Balance And Reach Exercises

  • Stand next to a chair with your injured leg farther from the chair.
  • The chair will provide support if you need it.
  • Stand on the foot of your injured leg and bend your knee slightly.
  • Try to raise the arch of this foot while keeping your big toe on the floor.
  • Keep your foot in this position.
  • With the hand that is farther away from the chair, reach forward in front of you by bending at the waist.
  • Avoid bending your knee any more as you do this.
  • Repeat this 15 times.
  • To make the exercise more challenging, reach farther in front of you.
  • Do 2 sets of 15.
  • While keeping your arch raised, reach the hand that is farther away from the chair across your body toward the chair.
  • The farther you reach, the more challenging the exercise.
  • Do 2 sets of 15.

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