Who, who, who, who! Hey everybody, it's Doctor Jo and today I'm gonna show you some stretches
and exercises for posterior tibial tendonitis. Let's get started.
So if you irritate your
posterior tibialis tendon, doing some moonwalking or any other dances, you're probably gonna
feel the pain on the inside here. That tendon comes around right behind that malleolus,
that little bump, and then it comes down into your foot. And it's main movement, it's a
big stabilizer for the ankle, it pulls the in to that inversion, and it helps go into
that dorsiflexion movement, so doing all those ankle strengthening exercises with the band
is really great to help get this going again. So I'm gonna put it on this foot here so you
can see it. So just take a band, a resistive band. I'm gonna start off with the lightest
one cause you don't want to go super heavy, otherwise you might irritate that tendon that's
already a little irritated. And just put it kind of around the ball of your foot here.
Not too high, so it doesn't slip off, and not too low so you're not getting much of
an exercise. You can prop your foot up on a roll, or a big beach towel cause you want
your heel to be loose. So you can also just hang it off the bed or a chair or something.
Try and keep your leg nice and straight, and then just push down like you're pushing on
a pedal and then slowly come back up. So really try and control that band, don't let the band
control you. So again, if you feel like you're foot's doing this when you're going up and
down, then relax it a little bit, or maybe try it without a band at all. Start off with
10 to 15 of those, work your way up to 20 - 25, if that becomes easy, then you can get
a stronger resistive band. So now we're gonna do an eversion motion, so the knot is gonna
be on the inside of your foot. And the way to get that motion is take your other foot
and use it as an anchor. So this time the foot's gonna go outwards, but you want to
try and keep your leg as straight as you can without it rolling back and forth. So it's
not the leg movement, it's just the ankle movement going out this way and coming back
in. So again, if you're doing this, you're not really getting that whole ankle movement,
you're getting the hip and the leg movement. So pulling out and slowly coming back in.
Now the next one is gonna be the inversion motion. And this one might be the one that's
a little uncomfortable cause you're using that posterior tibial tendon. So now the knots
gonna be on the outside. And you just cross it over the other foot so you can anchor it
the other way. And again, if you need less tension with this, that's fine, you might
just want to start off with the movement without the band. So then you're gonna pull in and
come back. Pull, try not to do your whole leg, but just at your ankle. Pull in and come
back out. Again starting off with 10 - 15 of those and working your way up from there.
So the next exercises are gonna be standing up. So the next exercise is gonna be walking
on your toes. So all you have to do is get up on your toes, and just walk back and forth.
And this just kind of helps strengthen the ankles and feet down there. And if you need
to take a break in between, that's fine. But try and go about 30 seconds to a minute, just
going back and forth. Then the next one is gonna be just balancing on your foot. When
you do balancing exercises, that works those fine balancer muscles, the smaller muscles
verses the bigger muscles. So if you need something to hold on to for balance, that's
fine. Otherwise, just lift your foot and then if you do a little reach forward, that will
help work on those balance muscles. So again, if you need something for some balance and
stability, hold on to something, or be close to something sturdy, otherwise just kind of
reach forward and come back. So again start off with 10 - 15 of those, working your way
to about 20 - 25. So the last one is gonna be a stretch. This time you're gonna kind
of do a runner's stretch, but it's gonna be modified a little bit. So keeping the toes
forward, the side you want to stretch, you're gonna step back. Again keep those toes facing
forward if you can. Bend the front knee, slightly bend the back knee, almost into a soleus stretch.
And then turn your knee inward. And that's gonna get that inner portion of that foot
where that posterior tibialis is. So come forward, bend that knee, and lean inward.
And you're gonna feel that stretch, hold it for about 30 seconds, and then come back up.
So again, knee bent front, knee bent back, and coming in. Nice good stretch there. Alright,
there you have it. If you have any questions, leave them in the comments section. If you'd
like to check out some other videos go to AskDoctorJo.com Don't forget to like us. And
remember, be safe, have fun, and I hope you feel better soon. Doctor Jo, oo-out!