We all have heard the term ‘posterior tibial tendonitis, which is an inflammation of the posterior tibial tendon, the thick band of tissue that runs from your shin bone to the foot arch. This condition usually occurs in athletes who overuse their feet and legs
What is Posterior Tibial Tendonitis?
Posterior Tibial Tendonitis is a condition where the tendon in the foot gets injured. This injury usually happens in the ankle. The pain may go up into the calf muscle. Most people have experienced this type of injury at some point in their life.
It is a very common injury that can be seen among athletes of any age. But it can happen to anyone who does a lot of running.
The main symptoms of this condition include swelling in the foot, tenderness, stiffness, and pain in the lower leg and ankle. In some cases, a doctor will refer to it as a shin splint because the symptoms are similar to those of a shin splint.
In other cases, it is referred to as a stress fracture because the symptoms are identical to those of a stress fracture. This condition can cause problems with walking and running.
Causes and How to Fix it:
It can be caused by poor posture, weak muscles, or a bad running technique. You may have this condition if you have a lot of strain on your calf muscles. If you have this problem, you should see a doctor immediately.
The main cause of tendonitis is that you are overtraining. It is caused by the extra stress on the tendon. The tendon is a soft tissue that connects muscles to bones. It is the primary muscle that allows your foot to move up and down.
When you are running, it helps you to propel your body forward. If you have tendonitis, then the tendon is damaged and swollen. If you have severe tendonitis, you may need surgery to repair the tendon.
If you have tendonitis, you should stop running until the pain goes away. It would be best if you also were careful not to push yourself too hard when you start running again. You should also be cautious about the type of exercise you do.
You should do some form of lower-impact exercises for your Achilles tendon. It would be best if you also worked on strengthening your calf muscles. The best way to do this is by raising the calf and then stretching the calf muscles after each set. This will help you to prevent tendonitis.
Best Posterior Tibial Tendonitis Exercises
In order to strengthen the tibialis posterior, perform the following exercises.
1. Side-lying leg lift exercise and how it works:
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 portion. Keep the portion straight and lower it slowly. Do two sets of 10
Benefits of side-lying lift exercise:
- can help with flexibility
- can help with balance and strength
- can help with flexibility and posture- it is a great way to target your IT band (posterior tibialis)
- it is a great strengthening exercise for the calf muscles
- it works the entire lower leg
2. Treadmill calf raises exercise and how it works:
Stand on a treadmill and start walking at a slow speed. When you reach the end of the treadmill, stop walking and raise your foot off the ground and hold for 3 seconds. Slowly lower your foot back down to the earth and repeat ten times. Do two sets of 10
Benefits of treadmill calf raise exercise:
- exercise the posterior tibial muscles
- exercises the lateral compartment of the knee
- exercise the lateral part of the calf
- you can use weights to increase the intensity
- you can do it at home, at the gym, or even in your living room
- It is a very simple exercise.
3. Standing calf raise exercise and how it works:
Stand with your feet shoulder-width apart and your arms hanging by your sides. You need to make sure that your knee doesn’t bend. As soon as you lift your foot off the ground, you need to hold it in the air for 3 seconds.
Your knee should stay straight when you are standing up. It would be best if you kept doing this exercise for ten repetitions. If you feel tired, stop for a moment to rest. Then, start again. If you don’t do enough repetitions, you need to add more. If you don’t have time to do this exercise, do it later.
You can do it anywhere. Don’t be afraid to try this out. You can do it at home. You can do it in the office or at the gym. If you want to do this exercise at the gym, you will have to wear shorts. If you’re going to do it at home, you will have to use a chair.
It would be best if you always were careful when doing this exercise. Make sure that your feet are flat on the floor. Also, make sure that your knees are straight when you are standing up. Don’t bend your knees and keep your weight balanced on your feet.
Benefits of Standing calf raise exercise:
- improves muscle tone
- improves overall muscle strength
- builds strength in muscles around the knee
- develops stamina
- reduces fatigue and soreness after workouts
- increases endurance
- strengthens legs
4. Squat jump exercise and how it works:
Stand with your feet shoulder-width apart and your hands on your hips. Jump up and down while squatting down and keeping your knees locked. Perform five repetitions, then rest for 1 minute before repeating. Do two sets of 10
Benefits of Squat jump exercise:
- it improves your flexibility
- it increases your muscular endurance
- it improves your balance
- it increases the power of your muscles
- it makes you stronger
- it makes you more flexible
- it increases your stamina
- it improves your coordination
- it is the best exercise to improve the power in the legs and back
5. Treadmill lunges exercise and how it works:
Stand on a treadmill and start walking at a slow speed. When you reach the end of the treadmill, stop walking and take a step forward with your right leg. Then take action back with your left leg. Return to the starting position and repeat ten times on each leg. Do two sets of 10
Benefits of Treadmill lunges exercise:
- suitable for building leg muscles
- increases the size of your calf muscles
- improves balance – improves endurance
- reduces fatigue
- strengthens bones
- increases muscle mass
- increases joint flexibility
- improves posture
- helps prevent injuries
6. Ball leg raise exercise and how it works:
Ball leg raises are an excellent way to strengthen the muscles in your leg. This is because the ball is helping you to work out the muscles of your lower body. You can do this exercise every day. It would be best if you did these exercises regularly.
This is because it will help you to get strong and healthy. It will also help you to lose weight. This is a great way to strengthen your lower body muscles. The best thing about ball leg raises is that you don’t have to do anything special to get started.
You don’t need to use any equipment. All you need to do is to lie on an exercise ball. Make sure that you are comfortable on the ball. You can put a towel under your lower back to prevent pressure points. If you do, make sure that you keep the towel by your back.
You can also put your arms by your sides. Now, raise your injured leg and hold it in the air for 3 seconds. Slowly lower your foot back down to the ground and repeat ten times.
Do two sets of 10 repetitions. This should be enough for you to start. This will help you to build up the muscles in your lower body. It will also help you to lose weight.
Benefits of ball leg raise exercise:
- can improve your balance
- can strengthen your muscles
- can make your legs stronger
- can increase the elasticity of your tendons
7. Ankle Flexor Stretch exercise and how it works:
Ankle flexors are the muscles on the inside of your ankle. They help to bend your foot and keep your ankle in good shape. You can stretch them by doing this exercise. Sit on a chair and put one foot up on the chair’s seat. Put the other foot on the ground.
Bend your ankle and push your toes down. This is the exercise. Please do it for ten minutes a day. It’s an excellent way to stretch your muscles.
It is an excellent idea to do this exercise to improve your ankle flexibility. This is a simple exercise. You have to stand on the ground, bend your left leg forward, and extend it back. Hold this position for a few seconds and repeat the same with the right leg.
Please do this as many times as possible, but make sure that you are not pushing your body beyond its limits. If you do this exercise correctly, you will stretch your ankle muscles.
Benefits of ankle flexor stretch exercise:
- it is a good workout
- it is simple
- you don’t need any equipment
- you can do it anywhere
8. Knee Flexor Stretch exercise and how it works:
Knee flexion is a movement where your knee bends backward. It is very important to stretch your knee flexors because they help your body get better posture. This helps you to stand tall and keep a good posture.
It also helps you to prevent lower back pain. So, if you have any knee pain, try stretching your knee flexors.
You can do this exercise by yourself or with the help of someone else. It would be best to stretch your knee flexors as soon as possible after you wake up in the morning. If you do this in the evening, you may feel stiff.
The next thing to do is to take off your shoes and socks. Please don’t wear a pair of socks with a hole in them.
Wear a pair of athletic socks or something similar. Now, lean your leg against a wall and slowly lower your heel. Your knee should be bent about 90 degrees. Keep your knee bent for at least 15 seconds. Do this ten times. If you feel pain, stop and take a few minutes to stretch your other leg. Do this exercise for five minutes each day.
Benefits of Knee Flexor Stretch exercise:
- improves the flexibility of the knee and leg muscles
- helps improve balance and posture
- enhances the range of motion of the knee
- increases the strength of the quadriceps muscle group
- improves coordination
- stretching the knee flexor muscles will improve the mobility of the knee joint
- It improves the flexibility of the knee flexors
- Enhances the ability to bend the knee
- Improves the flexibility of the ankle
- Improves the movement of the foot and toes
- Increases blood circulation
I hope that these exercises will help you to strengthen your tibialis posterior. So, follow these simple exercises, and you will notice that the symptoms will go away.