Have you found out that you have Posterior Tibial Tendonitis and want to know what you can do about it?
Maybe you want to know if you can fix it and need some tips? Or are you curious and want to know more?
No matter the question you have, we are here with the answers that you need!
Posterior Tibial Tendonitis can be incredibly painful and leaves many people unable to exercise.
So you head online to find a solution, but all you find is conflicting information and unhelpful guidance. It leaves you disappointed, wondering, what else can I do?
Well, you can stick with us! Today we will walk you through the best exercises for Posterior Tibial Tendonitis to help you get back on your feet!
What Causes Posterior Tibial Tendonitis?
Posterior Tibial Tendonitis, or Post Tib pain, often happens when you exercise or push your body to exceed its limits.
You might have run further than you should have or you went faster than normal and now your body is feeling the pain!
You might not have changed anything, but not recovered as you should have. No matter what has happened, we can fix it!
Your tendons can take a huge load, but when they are pushed to their extremes and beyond, your tendons will swell and become disordered (microscopically), sending pain signals to the brain.
When this happens, you need to retrain your tendon. To do this, you need to give it the correct amount of pressure.
Your tendons can take a large load, but you need to make sure that they are given the right amount at the right time.
How Can I Fix Posterior Tibial Tendonitis?
When fixing Posterior Tibial Tendonitis, the first thing to remember is why it has happened, you have exceeded what your body can handle training-wise.
So to fix Posterior Tibial Tendonitis you need to retrain your body to handle the load. You must retrain the tendon and strengthen the muscles around it.
By making the tissues stronger than previously, you can run faster and for longer in the future, without any more issues with your tendons. Just try and remember that this setback can help make you a better runner.
So we have some of the best exercises that you can use to help strengthen your muscles and retrain your tendon!
Best Exercises For Posterior Tibial Tendonitis
Here are three exercises that you can do for Posterior Tibial Tendonitis. You should do all of these articles 2 times a week.
You might feel instant relief when you start the first exercise but be sure to complete these exercises for several weeks to see the benefit!
Exercise 1 – Ankle Inversions With Resistance Band
This exercise will put load directly on your posterior tibialis. The load will retrain and remodel your tendon. You will want to do 10 reps of this exercise for three sets.
You want the tenth rep to be hard to complete without feeling any pain.
You want to ensure that the lowering phase of this exercise is the only negative part of the rep. Make sure you always have help lifting up, from a chair or a ledge.
Exercise 2 – Forward Step Downs
This exercise will help to strengthen your soleus and quad. When you have a strong soleus, you are less likely to have issues with your posterior tibialis.
A strong soleus will take most of the load off your lower leg, and strong quads ensure that your lower leg is in the right position for every stride!
This exercise can help to reduce the chances of repeating the injury to your tendon!
Exercise 3 – Seated Soleus Raise With Weight
Finish your exercises with a challenge for your Soleus. The Soleus is a muscle that responds to lots of repetitions, so be sure to repeat this exercise for the best results.
The healthier this muscle is, the better you will feel when exercising!
Make sure to do all these exercises and repeat them twice a week for the best results.
If you are unsure how to complete any of these, you can check out some tutorials online that will walk you through positioning and how you can adjust them if needed.
If the exercise feels painful at any time, be sure to stop and take a break. You might need to adjust your positioning slightly or seek advice from a trainer if needed.
And there you have it! You can use three exercises to help your Posterior Tibial Tendonitis. By repeating these exercises you can strengthen the tendon and tissues surrounding it to prevent it from happening again.
Don’t be disheartened if this takes a few weeks, it’s better to take some time to recover than risk hurting yourself again!