3 Exercises for Tibialis Posterior Tendonitis

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Today's video covers three exercises that can help reduce pain associated with tibialis posterior tendonitis or tendinopathy. Tibialis posterior is a relatively small muscle that runs along the inside of the lower leg. This muscle acts to invert and plantarflex the ankle and helps support the medial arch of the foot.
Dysfunction of the tibialis posterior tendon can cause pain along the inside of the lower leg and be one cause of posterior shin splints. More severe injuries of tibialis posterior can result in a gradual collapse of the arch of the foot.
If you have pain in this region, the resistance training exercises shown here can work to increase muscle strength and tendon capacity and decrease pain. Give them a try and let me know if you have any questions.
*Make sure to checkout my new pain & injury rehab book. It includes comprehensive programs for the 50 most common orthopedic issues, including five ankle and foot exercise programs. Click the link to learn more. a.co/d/0HzBHAa

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27 июл 2024

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Комментарии : 130

@piyushkandpal7155 Год назад

No waste of time,straight to the point,short video efficient video,useful exercises,detailed information.Keep up the good work man,i was struggling to find what is this pain called I mean I play cricket professionally and I run everyday and this pain is annoying,it does not allows me to bring out my full potential,but yeah thank you for the video.

@RehabScience Год назад

Thanks for the comment! I’m glad you found the video to be helpful!

@grigorijkovalenko6312 9 месяцев назад

Did the exercises finally helped you to get rid of the pain,

@user-hg3bu8mr7b 10 месяцев назад

Loved your video. No funny stuff. You are serious, professional and easy to follow. Thank you for you help!

@khcfavorites Год назад

Concise and helpful! Thank you!

@RehabScience Год назад

Glad it was helpful! Thank you for the comment.

@dovangela 3 месяца назад

This is so good thank you so much

@chazmuska Год назад

Such a random muscle but plays an important role in our whole muscle synergistic system. Great explanations!

@RehabScience Год назад

Totally agree! So small, but so influential.

@catrinrodenberg6236 Год назад

‚Random muscle‘ - until it keeps you from playing your favorite sport for more than a year… I am finally eazing back into it. Strengthtraining was key. Unfortunately, physicians did not know about it. Luckily, there are some science papers on it including heel raises etc.

@RehabScience Год назад

@@catrinrodenberg6236 strengthening is huge and really the most supported intervention in the research. Glad you figured that out!

@catrinrodenberg6236 Год назад

@@RehabScience it took me a while. My physician had no idea but could not admit it. Luckily, I am a researcher so reading scientific publications also in medicine was possible for me. But so many people out there who could not go down this path… it is a huge field and super interesting. Lots of research to do still!

@oKima81 29 дней назад

@@catrinrodenberg6236I cant even do one leg raise, how long it took you ? i walk everyday 10 000 steps but it doesn't help at all..

Год назад

Thank you for the video 🤗

@RehabScience Год назад

You’re welcome 😊

@heatherquiring8983 15 дней назад

Great video!!

@RehabScience 15 дней назад

Thanks!

@ryanuma86 4 месяца назад

Aaahhh, at last.. i feel sp comfort after doing this exercise. Many thank's kind human 😊

@RehabScience 4 месяца назад

No problem! I hope the exercises help you!

@justinaromero1376 4 месяца назад

I am 62 y.o teacher...with tendonitis in the tibialis tendon...very painful to walk....I found these excersices but it hurts when I do them...any advised?

@wonlamchannel86 Год назад

Good massage

@RehabScience Год назад

Thank you

@locastars2179 28 дней назад

thanks a lot

@RehabScience 28 дней назад

You’re welcome!

@judomanX Месяц назад

Thank you for sharing. For a person like me who can't afford to seek professional help this is really helpful.

@RehabScience Месяц назад

Happy to share! I'm glad the video was helpful.

@ruchisharma8105 14 дней назад

Thanks, am gonna try this, tried it a bit. I got accessory navicular bone pain, arch pain, same pain which you are showing, and eventually nerve pain in right leg, within a month. Now recovering slowly, whenever I walk a bit more, this one you are showing that part swells and hurts instantly. I changed 3 orthopedists, 1 month of NSAID and steroids, now Gabapin NT. Will update this comment again if I feel changes after this stretch. Doctor recommended similar kind of stretches and told now stop medications, only strengthening stretch can help you. I have been frustrated with this, as I was active HIIT and long walks person, now reduced to rest. I even don’t have flat feet.

@cathyunstoppable248 6 месяцев назад

Thank you for the great tutorial. I am trying the first two exercises and so far so good. However, the physio I’m seeing has considered FHL tendonopathy to be a diagnostic possibility with my foot and calf pain. It be is a running injury with speed training to be the precipitatant on and off over the last three years. Are you able to describe any clinical features (in your experience) to differentiate between TP and FHL tendonopathy? I am medical so will understand the lingo.

@seekdaheights_9375 3 месяца назад

Been running through the pain, now it’s gotten abit worse, thank you for the video!

@RehabScience 3 месяца назад

I hope the exercises help you!

@oriooss9313 2 месяца назад

Does the exercises helped you?

@user-hg3bu8mr7b 10 месяцев назад

What’s the best shoe for tibialis posterior tendinitis. I am currently wearing an arch support Skechers. I am very active in my yard and most of the time on a 30% incline. Any suggestions on the proper tennis shoe please?

@DansMoto 7 месяцев назад

Hi 🙋🏻‍♂️ pain started today. Feels like it is inflamed after walking. Shall I wait until inflammation is gone and do the exercises, or should I start asap eventough pain is still there. Thanks!

@TheAussiedoseofhappiness 4 месяца назад

Hi 👋 Can this condition cause swelling in the calf/shin as well? Doctors aren’t very knowledgeable in this area and I can’t seem to find one that wants to explore further. I have Achilles tendinitis, plantar fasciitis and arthritis in my foot. How can I get checked for this and who should I see please?

@shopping6175 Год назад

Great video! 👍 For the first exercise, the doming one, should I curl the toes or try to keep the toes straight and only lift the middle of the foot? I can't tell whether you were only lifting the inside side of the foot (ie., tilting towards the outside) or are you keeping the foot flat on the ground and try to lift the arch only?

@RehabScience Год назад

For the doming exercise, you want to try to keep the toes straight and not to tilt towards the outside. You really want to try and keep the entire foot on the ground and just lift the arch. Does that make sense?

@shopping6175 Год назад

@@RehabScience yes, thank you so much!👍

@nurelllaaaa Год назад

Very useful. Thank u! I will try it for pes planus.

@RehabScience Год назад

Glad the video was useful!

@lifeisbeautiful2309 Год назад

Can a person with metallic rod fixed nearly 5 years back due to fracture and do this exercise or is it safe for such person to lift weight of 15 kg approximately on regular basis ?

@noorsatti1791 Год назад

Please make a video about end feels 😣😢

@zoomermcboomer4771 4 месяца назад

What should you do when not in rehab when you have pain. Should i use insoles? And is painfully walking with flat feet undoing my rehab sessions?

@fionaholmes5371 9 месяцев назад

What if you really can't make a dome? How many should you try to do sets/reps?

@TheEnergyAlchemist6 Год назад

Would you recommend these exercises before or after a workout? Also, do you recommend stretching the post tib after these exercises? I'm an avid runner(60-80+ miles/week) this post tib started flaring up after 8 weeks with no pain. Now it has sidelined me. Realizingi need these excercises daily to get this thing tampered down. Thanks for your help!

@RehabScience Год назад

No problem! When you say ‘workout’, do you mean a run or a different type of workout? If you’re referring to a run, then I would really recommend doing these on non-running days. If you’re referring to other workouts, then you really could do them at the beginning or the end of the workout as there wouldn’t be a huge difference.

@TheEnergyAlchemist6 Год назад

@@RehabScience "workout" = Run 🏃‍♂️ I run everyday, so, I'm wondering how to pepper these excercises before or after a run. Also, do you recommend stretching the post tib after these excercises?

@GershonBenYitzhak Год назад

@@TheEnergyAlchemist6 You would probably benefit from not running every single day. Kind of like a Goku vs. Vegeta type of thing.

@KiraleeRuth 11 месяцев назад

Hey thank you for the exercises! I’m a runner (training for a half) and only just started getting this pain but it is not accompanied with swelling. I do have a podiatrist but wondering if you think it’s ok for me to keep running while I strengthen. The pain is not bad at all but definitely obvious and don’t want to cause more damage.

@rebekahlouise2765 5 месяцев назад

Hey! I'm having the same issue. Did you run your half? How did you get on? Or how are you doing with the training?

@KiraleeRuth 5 месяцев назад

hey@@@rebekahlouise2765 ! I did run the half. I just made sure I did the theraband exercises a lot, heel raises and using my orthotics. The pain was definitely there but didn't cause myself too much of an issue which is encouraging!

@rebekahlouise2765 5 месяцев назад

@@KiraleeRuth That's great, good for you. I hope you enjoyed it. Leading up to your HM did you run far? I've been advised to cross train on the bike, strengthen, and then only run short distances until my HM.

@hailiannea2161 3 месяца назад

Hello, Have you healed since your comment? I recently have been having this pain but also want to continue running long distance as well 😔

@LL-wu5ui Год назад

I am in treatment, and I got green light to run but this thing still hurts

@ljera8baby68 Год назад

Same brother

@buttersdog 18 дней назад

SAME! I HOPE YOUR H GUYSS’ HEALED BE NOW?

@angelaabbruzzese225 Год назад

This pain started in the ankle 2'years ago! Now my shins are on fire! Constant aches all through my shins burning sensations. I've developed a small hammer toe. I have calluses. I'm seeing an orthopedic soon because this has gotten progressively worse. Im now feeling it on right leg now. This all started walking to a friends house when i got this jolt of sharp pain through my foot, any step i took off the sidewalk or off a step sent electric shock pain through my foot. Putting any pressure hurts. I feel like my gait has changed.

@sacramentos60 7 месяцев назад

Did you get any improvement? I've had these same symptoms for a year now.

@noorsatti1791 Год назад

Outstanding 🙏🙌

@RehabScience Год назад

Thank you 🙌

@Ke-qv3md Год назад

Wow these are good I have horrible pttd. My tendons are swollen to 2.6 and 2.8 centimeters. My PT person just had me start coming and I hff ave doneca variation if the band. I gave tried ball on my own but wasn't sure I was doing it right, Yourvexamoke were good and I understand better. Hopefully I can heal. I am not a runner by the way don't know I developed it other than bad shoes I am guessing

@RehabScience Год назад

Sorry to hear you have developed this issue. I hope the exercises help!

@Muffiinz 26 дней назад

I don’t know if I have Posterior Tibialis Tendinopathy or Tarsal Tunnel Syndrome. They both affect the same tendon in the ankle? But are they different conditions? I get my pain right in that tendon that curves around the inner malleolus (I don’t have pain in leg or foot). My pain comes from walking/standing. I can do most of the physio exercises I’ve found online without pain (toe raises, heel raises,etc) - the one that causes the pain is when you have to turn your ankle inwards.

@autotechnikooo1079 9 месяцев назад

Ive had this problem for almost 3 years now.. seems like it gets better and then it comes back again and cant play soccer properly.. its such a frustrating injury.. when it first happened in couldn't walk properly for a week on crotches.. thought i did serious damage. Mri and xray nothing with bones or tendons. Just found excessive fluid in my inner ankle bone... i will try these exercises as i miss playing so much..

@RehabScience 9 месяцев назад

Sorry to hear you have been struggling with this issue for so long. I hope these exercises help you. You could also try experimenting with an orthotic that supports the medial arch. In some cases, this can help reduce workload on tibialis posterior and reduce pain.

@jamesbo8521 8 месяцев назад

Try 200 mg ibpprufen while playing soccer

@TheLordIsMyShepherd75 Год назад

How many reps for the banded excercise?

@elyurias7201 Месяц назад

I started jogging a bit more of a month ago. It hurt at the front, like over my tibia. When I jog or touch. People told me it will go away. But no. It's been a month and one week. I'm gonna try this tomorrow morning before jogging now

@tombowtomb3118 Год назад

link doesn't work "page not found:" thank you for the exercises they are helpful

@RehabScience Год назад

Sorry about that. Thanks for letting me know. Here is a link to my book, if that is what you were looking for. a.co/d/1q3BjgP

@Firewalkwithme44 9 месяцев назад

I really appreciate this! I’m a runner and just got an mri saying small longitudinal tear in the post tib. Super mad but ready to heal. Don’t have much pain but stiffness and def slightly collapsed arch. I’ve been cycling and told elliptical and stair stepper might be ok. Do you Think I shouldn’t be walking? I got custom inserts to take some load off (don’t want these long term but shorterm I think they’re ok).

@RehabScience 9 месяцев назад

Walking isn’t necessarily bad. It does apply some stress to tibialis posterior, so you just need to experiment with how much volume the tissue can tolerate. Too much walking often triggers symptoms, so you just have to find the appropriate level for your stage of healing.

@Firewalkwithme44 9 месяцев назад

@@RehabScience much appreciated, thanks 🙏🏼

@robertasalvo1077 Год назад

If someone has chronic PTTD, is it wise to just go into strengthening? My feet have flattened due to PTTD and all they can advice is braces or orthotics. I do not want orthotics as I have had them and made the problem worse in my opinion and my feet and calves become atrophied from all the years I wore them. The muscle behind the shin is swollen and very sore, should this be released before strengthening? Have been going to PT for months and they feel that myofascial therapy is necessary in resolving this issue. I feel as I am wasting my time going to PT as they don't even address this issue. I would love to resolve this pain in both feet, as it has been so problematic in my life. I do like your strengthening exercises. I have learned so much more on my own but I have no professional experience in dealing with this. Thank you for your video.

@RehabScience Год назад

Sorry to hear this problem is bothering you so much. While manual therapy can help reduce pain, it won't help strengthen the muscle or help with lifting your arch. If you can do these exercises with mild or less pain, then I would recommend starting to practice them.

@BryanCoyne-tb7ow 10 месяцев назад

0:06 reading your comment resonated with me. I injured my ankle some years back and damaged the posterior tibial tendon. Unfortunately, it was not diagnosed at the time and I have gone on to develop PTTD or Adult Acquired Flat Foot. Tomorrow I am having an operation to realign my heel bone and tibia. In addition, the surgeon will graft a new tendon to replace the now dead tissue. Having done quite a bit of research, it would appear that damaged or ruptured tendons are very difficult to heal and can lead to deformity as described above. My advice would be to anyone who injures their ankle joint, and if the soft tissue does not recover, ensure that it is reviewed by a specialist in orthopedics and hopefully avoid, as in my case, having to have aggressive surgery at a later date.

@BryanCoyne-tb7ow 10 месяцев назад

Found this YT link showing the surgical procedure to correct PTTD. ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Zm8q4-uF3cw.htmlsi=mDZcWJzAvf4b_mTT

@sharonbhaimia4647 4 месяца назад

Please speak about how to strengthen muscles/ligaments on sides of knees- to avoid discomfort& swelling/ not able to end knee to pray age 66 & 253 female yikes!

@hans2973 Год назад

I've been having this issue for 5 months now. The Pain is inside the foot. How long would you say does it take to see serious improvements?

@RehabScience Год назад

Usually, you should see improvements within that window of time. If you are modifying aggravating activities and performing exercises like shown in this video, and still not seeing improvement, that I would probably recommend seeing an orthopedic physical therapist for more specific guidance.

@annekahn1679 2 месяца назад

I can’t speak for your timeline but for me it comes and goes. I’ve had mine for a year. Working with a professional running coach helped me understand that this also come at least in my case from weak hips. One thing that really helps mine is adding weight to those calf raises, icing after runs, and a massage gun. If this is a running injury, pay attention to where you’re striking. For me, I found I was over striding and not keeping my feet under me. Hope this helps. Also arch support and Altra shoes

@bethanyleddy1062 Месяц назад

Acupuncture is very effective is speeding healing and shortening this timeline. Tendons have a poor blood supply and take a long time to heal. Acupuncture reduces pain, inflammation and increases blood flow.

@ashley9776 Год назад

Do you think surgery is helpful?

@bk3191 10 месяцев назад

How many recommended Reps for the Arch Dome excercises? The First one mentioned in the Video? Thanks

@mainak_raj_ 5 месяцев назад

15reps 3 sets

@coquitomoreno8359 10 месяцев назад

❤❤❤

@shopping6175 Год назад

I've been taking ballet classes for years but my ankle hurts whenever I tried to get on demi-pointe etc. My doctor told me I have posterior tendonitis and need to stop dancing for several months to let my ankle heal. But isn't the heel lift exercise the same as ballet dancer trying to get on demi pointe? So do I really need to stop dancing? I stopped for a while, but when I started dancing again, it hurts again. I don't want to stop dancing forever, so is dancing similar to the exercises and can help heal the tendonitis? Thank you so much!

@RehabScience Год назад

Yes, you are correct in that the calf raises are very similar to the movements you are doing in ballet. What you described is what we often see with tendinitis. It gets better when the person rests, but then comes back again when they resume their activities. You definitely don’t need to stop dance forever. The key is to let the tendon calm down and then strengthen it gradually over over time. Once it has desensitized and gained enough strength, you will be able to go back to activities that initially caused pain. Hope this helps!

@shopping6175 Год назад

@@RehabScience Thank you very much! This is really helpful! Please keep making these great videos! I really appreciate your help!❤️❤️❤️

@mk2213 Год назад

When I do the second exercise, I can feel the peroneal tendon on the outside of the foot overstretching. Is this normal or do I have bad form? If so how do I correct my form?

@benjanson7484 Год назад

That’s because your peroneals are tight and inhibiting tibialis posterior from doing it’s job. Foam roll the peroneals then foam roll tibialis posterior then do the exercises

@alandingleton6975 6 месяцев назад

Can you tell me why we use a ball for calf raises?

@RehabScience 6 месяцев назад

It helps target the ankle inverters, including tibialis posterior.

@ownowk 8 месяцев назад

If I do these exercises daily for a year can I cure my flat feet? Thank you!

@RehabScience 8 месяцев назад

Unfortunately, exercise will not change postural alignment. However, these exercises will strengthen the muscles that lift your arch.

@hschmicknos Месяц назад

Honest question- is medial shin splints a type of post tib tendinitis? It seems based on other videos that the tendinitis pain presents in the foot and not the shin. But your video says otherwise

@RehabScience Месяц назад

Tibialis posterior tendinopathy can present in the foot where the tendons insert or in the distal (bottom) end of the shin where the tendons run.

@hschmicknos Месяц назад

@@RehabScience thanks. So how do you know if you have shin splints or tendinopathy?

@newblakestone 7 месяцев назад

My 4th toe clawed up and it feels like my inside arch has changed. I need help. Doctors suck

@shestopalovasvetlana880 6 месяцев назад

If even the first exercise hurts to do - just need to rest and do nothing for a while?

@RehabScience 6 месяцев назад

It’s okay to have mild pain when performing these exercises as long as your pain is not worse the next day after the exercise session.

@edu1113 Месяц назад

Ive been having this pain for over 8 months now.. i have flat feet .. it's really getting in a way of my running

@Feliperama2000 5 месяцев назад

Why squeze the ball in calf raises activate tibialis posterior ? Struggling to understand this…

@RehabScience 5 месяцев назад

Yes, the ball squeeze helps to encourage activity in the ankle invertors, including tibialis posterior.

@trendtrack7703 Год назад

How many days i will rest sir

@RehabScience Год назад

Usually you will want to rest and perform gentle movements until you can perform these exercises with no more than mild pain.

@syrphilipgulmatico5352 Год назад

Ive been getting posterior shin pain/soreness for almost 3 yrs now and im losing hope ive been to rehab twice and it is still there after a run 😭. At this point idk if it is still shin splints.

@RehabScience Год назад

Have you seen an orthopedic doctor to rule out a stress fracture. Being that you have had this issue for so long, it would be good to rule out other causes, like a stress fracture. If the bone is fine, then you might want to consider finding a facility with an unloading treadmill (Alter G) so that you can run with less of your body weight and slowly rebuild strength and capacity in the area. Also, running in a pool can be useful.

@syrphilipgulmatico5352 Год назад

@@RehabScience yes results came back negative and I have also tried alter G with zero pain but once i tried regular run/jog the shin soreness came back.

@RehabScience Год назад

@@syrphilipgulmatico5352 Glad to hear a stress fracture was ruled out. Have you tried running on softer surfaces, such as track or modifying your shoes? Also, increasing cadence with some of the apps that are out there can help reduce tissue stress. Other than those things, resistance training is the major element. Strengthening the entire leg (glutes, quads, hamstrings and calf) can really help with an issue like shin splints.

@syrphilipgulmatico5352 Год назад

@@RehabScience i just finished therapy although it did help reduce the sore ess it is still there continuing to strengthen more at home im also buying an iso tibia bar

@syrphilipgulmatico5352 Год назад

@@RehabScience i have also been massaging the top part of my shin on the posterior side it feels so tight like a brick 3 inches below my knee between muscle and bone

@coquitomoreno8359 5 месяцев назад

👍👏👏👏

@RehabScience 5 месяцев назад

👍🙏

@user-xn8dm9zv4i 4 месяца назад

Vorrei poter gioire anche io , ma nn c'è traduzione in italiano 😢

@christopherblock7327 11 месяцев назад

Of coarse noticed you are barefoot for these exercises. Better that way?… given i am using an air cast arch support for recovery.

@jimbrow83 6 месяцев назад

I've been battling this for years nothing helps

@RehabScience 6 месяцев назад

Sorry to hear that. You might explore shockwave therapy as another option as it has received more research support recently for stubborn musculoskeletal conditions.

@skwarrawks8711 Год назад

Hey Tom, are there factors excluding neuromuscular control that dictate the ability for a muscle to experience DOMS? I find that the propensity for my patients and I to experience soreness in muscles like the tib posterior or forearm muscles to be less than others like the glutes or pecs, thanks!

@RehabScience Год назад

That’s a great question and I’m sure there are other factors. I would imagine some of this is associated with how many muscles are located in a given compartment and which muscles accept most of the load. With tibialis posterior (posterior compartment), the calf muscles are going to accept most of the load, so it would be difficult to isolate tib. posterior and create DOMS in that muscle. With the forearm muscles, I don’t think most people load them heavy enough or long enough to achieve DOMS. However, an exercise like multiple sets of dead hands to fatigue can definitely create soreness in the wrist and finger flexors (anterior forearm). I think so much of whether or not DOMS occurs is due to how much a particular muscle is load and can be isolated.

@yuranemogutin9599 Год назад

pubalgia exercise please

@RehabScience Год назад

I will try to do a video on that soon.

@yuranemogutin9599 Год назад

@@RehabScience thanks a lot, because last time so much patients with this problem and recovery takes a long time. Subtle problem 👋🏻

@chelseascalmingcorner838 Год назад

I have super flat feet and they recommend exercises because the posterior tibial tendon is really weak. Have a surgery consult soon to discuss arch reconstruction 🥹

@zico1583 Год назад

I'm the same I've tried everything multiple injections cortisone prp shockwave therapy weeks of physio. Insoles still no relief. Hope you get sorted

@entaotabr 3 месяца назад

im really tired with thisnpain. already more than 15 years .... always going doctors and they send to physiotherapist and after 6 months again! i want do something can really fix this . i can't anymore 😢