Top 3 Posterior Tibial Tendonitis Exercises

Like any other running ailment, Posterior Tendinopathy pain happens when your body's ability to manage the training you were undertaking was exceeded.

Perhaps you increased the mileage too quickly on your posterior tibial muscle.

Or, you were moving faster than usual, or perhaps you were doing everything properly, but your recuperation was missing.

It doesn't matter! We'll figure it out!

Tendons are capable of carrying a lot of weight that may result into tendon rupture, but when they're pushed past their limits, they swell.

It may result to flatfoot deformity and send pain signals to your brain.

When this occurs, we must retrain the tendon by loading it appropriately to avoid an injured leg with ruptured tendon.

Tendons love to be loaded as weight bearing! So, be careful to avoid surgical treatment like ankle surgery.

All you have to do is give them the correct amount of load at the right moment.

Top 3 Posterior Tibial Tendonitis Exercises
Top 3 Posterior Tibial Tendonitis Exercises

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What is the most effective treatment for posterior tibial tendonitis?

Ice. To keep swelling down, use cold packs to the most painful part of the posterior tibial tendon for 20 minutes at a time, 3 or 4 times a day.

Ice should not be applied straight to the skin.

Immediate application of ice to the tendon following completion of an exercise helps to reduce inflammation around the tendon.

What Is Posterior Tibial Tendon Dysfunction?

Posterior tibial tendon dysfunction (PTTD) is a well-known source of pain and walking dysfunction and is one of the most common causes of acquired flatfoot deformity in adults.

Posterior tibial tendon problems has various presentations of this condition are classified into three stages.

Stage I is characterized by mild swelling, medial malleolus ankle pain, normal but possibly painful heel rise, and no deformity.

Stage II is marked by increased arch flattening and an abducted midfoot, which indicates secondary midfoot deformity.

The hindfoot is still flexible, but the tendon sheath is ineffective or ruptured, making it difficult for patients to accomplish a heel rise.

Stage III features all of the symptoms of stage II, with the exception that the flatfoot deformity is now permanent.

Because of lateral abutment, discomfort may be evident at the calcaneal-fibular articulation in severe cases.

Stage IV was established by Myerson and Corrigan10 for individuals who developed a valgus tilt of the talus in the ankle mortise, resulting in lateral tibiotalar degeneration.

Despite the high occurrence of PTTD4, no intervention guidelines exist for stages I and II, and surgical repair is the only clear therapeutic option for stages III and IV.

Age-related degeneration, inflammatory arthritis's, hypertension, diabetes mellitus, obesity, and, less commonly, acute traumatic rupture are all linked to posterior tibial problems.

What can you do to make things better?

The important thing to understand is that discomfort like this occurs on your affected leg when your body's ability to tolerate the training you were doing was exceeded.

The greatest method to improve your body's ability to tolerate that training load is to retrain the tendon and strengthen the tibialis posterior muscle around it to avoid foot pain or posterior tibial tendon pain.

If you make these tissues stronger than they were before, you'll be able to run longer and harder without this being an issue in the future.

Doesn't it sound great?

Physical Therapy for People with PTT

A disorder known as posterior tibial tendon dysfunction causes pain in the inner area of the foot or ankle.

The pain may make it difficult for you to walk or run normally when your achilles tendinosis is ruptured.

Working with a physical therapist might help you get rid of your pain on your posterior tibialis tendon and resume your regular activities.

The following are some of the objectives of PTT dysfunction therapy:

  • Getting rid of your discomfort
  • Increase the range of motion in your feet and ankles.
  • Strengthen your feet and ankles.
  • Exercise or orthotics can help you improve your foot posture.
  • Assist you in resuming normal activities and function.

To help you with tibialis posterior tendon dysfunction, your physical therapist may employ a variety of treatment strategies.

Manual techniques, therapeutic modalities, kinesiology taping, and exercise are examples of these.

Tibialis posterior tendinopathy dysfunction physical therapy exercises should be a big part of your physical therapy regimen.


Because research suggests that exercise can be an effective treatment for the problem.

The trick is understanding which exercises to do for your unique condition—and when to do them.

Your physical therapist can assist you in determining this.

Consult your healthcare practitioner before beginning any workout program for Posterior tibial tendinitis dysfunction to ensure that it is safe for you to perform.

Exercises to help with Posterior Tibial Tendonitis

To begin, you'll want to execute these three eccentric exercise twice a week.

If you have posterior tendonitis difficulties, you may feel immediate relief when you initially load it, so get thrilled, but you will need to commit to these exercises for several weeks to fully recover.

Always remember to quit if the pain becomes unbearable on your posterior tibialis muscle and calf muscle.

1. Resistance Band Ankle Inversions

Resistance Band Ankle Inversions

Why does it work?

This exercise provides direct load on the posterior tibialis.

It is retrained and remodeled as a result of the load.

You should aim for three sets of ten reps, with the tenth rep being the most difficult.

Please don't overwork yourself to the point of pain, but don't be frightened of carrying a heavy burden!

The lowering phase (which is dubbed “eccentric” when you simply execute the negative part of the rep) is the most crucial aspect of this exercise, therefore always assist yourself up!

2. Downward Steps Forward

Downward Steps Forward

Why it works:

This exercise helps to strengthen the quadriceps and soleus muscles.

Because the soleus takes the majority of the weight in the lower leg, you're less likely to have difficulties with the posterior tibialis.

Quadriceps strength aids in putting the lower leg in the proper position throughout each stride.

3. Raise Your Weighted Soleus In A Seated Position

Raise Your Weighted Soleus In A Seated Position

Why it works:

This is your Soleus' final task.

This muscle responds well to a high volume of repetitions, and it will keep your Posterior Tibialis in good shape!


The pain in your feet and ankles caused by posterior tibial tendonitis or dysfunction can keep you from doing your typical activities.

Don't panic; the majority of cases of PTT dysfunction can be treated with non-invasive methods such as physical therapy.

Exercises to increase the movement and function of your ankle and foot are an important element of your PTT therapy.

If you experience foot or ankle pain, see your doctor for a proper diagnosis, then work with a physical therapist to address the condition and go back to your prior level of activity.

Frequently Asked Questions (FAQ)

Can I still exercise with posterior tibial tendonitis?

If you have posterior tibial tendinitis, commonly known as PTT dysfunction, physical therapy exercises may be beneficial in treating your disease.
PTT dysfunction physical therapy exercises are meant to help you improve your ankle range of motion (ROM), flexibility, strength, and balance.

What does a walking boot do for tendonitis?

The inflamed tendon can be swiftly cooled down with either a detachable walking boot or a cast.
Heel Wedge – To relieve stress on the Achilles tendon, a heel wedge can be put into the shoe. These can be worn in both sporting and work-related footwear.

Can I run with PTTD?

For runners with PTTD, this may mean delaying the start of their spring races in order to get the treatment they require, but it's better than the alternative.
If this problem is not treated, it can progress to consequences that make running practically difficult later in life.