Exercises for Post-Tibial Tendinitis 

PSA!

Appreciate it!!

And how long do you do each exercise for?

@@WestieRunnerif you put these in the description of your video, it will create chapters for You

@@adlux13 Ah, excellent, you live and learn!

Good luck man! Let us know how it goes

@@PRIMEOPTIMUSML completed my marathon in 3:40. Not quite my objective but pretty happy as it was my first! Pain on my tendon started to appear around 6km, but disappeared around the tenth.

@@olivierquerry6867 In the same boat, how long did it take for these to help? Also well done, 3:40 is a good time and there's always next time

@@olivierquerry6867 really glad that you were able to complete your race, well done! I'm also really pleased that the exercises helped.

@@thenayancat8802 I'd say 2 weeks maybe. But I did every exercices at least two times a day, it was like an obsession haha. Good luck!

Great to hear. Keep going!

Great to hear, keep going!

Spassibo tovarish!

How did it go ?

Glad to hear you liked it. Hope it helped.

Thanks for the feedback Scott. Personally, I don't tend to find the trails that much of an issue but running in zero drop definitely didn't help me (which is a pity, I really liked the pair of Altras I had otherwise.) Good luck with the training programme and your end goal, be that a race or an adventure!

@@WestieRunner interesting ive been running altra's as well, I put a lift in them a few months back, I love the toe box, I have high arches as well

how is your ptt now? I have pain right under the shin and I just got a pair of peg 37

if you want to cure it, I have a very easy remedy home remedies. Idk but it hurt me for a long time. I tried what a person told me, and I just couldn’t believed it worked.

Ugh, sorry to hear about the PTT and Peritoneal Tendonitis. Good luck with the recovery and rehab. I run a mixture of road and trails: road in the winter and trails in the summer.

My case was relatively mild so I could do the exercise at a lower volume to begin with, but I could absolutely believe that people with a more serious case would not be able to do this exercise from the get go.

How is your healing journey going. hope you're doing well.

Did it work?

@@MrAndersson579 I kind of gave up on running. After going out for 5km runs 3 or 4 days i get tendonitis again

Sorry to hear you got PTT. It sucks. Good luck with the exercises!

I only ever got it on my left side. You should do exercises in the same way at the same volume and intensity on both sides, so you don't develop muscle imbalances.

@@WestieRunnerI thought as much. Sorry if this is tackled in the comments somewhere below but have you tried any massaging techniques either directly on the tendon or down the muscle itself? Do you have any other recommendations to supplement this daily routine? Ive only had this for around 6 months and its definitely ‘early stage’ or ‘stage 1’ as it seems to be defined. Thanks again.

@@kieranmann5622 I tried massage of the muscle itself in the calf and of the sore areas in the medial surface of the foot. My experience was that it gave some temporary relief from the sensation but didn't really seem to help. Do the exercises twice a day and don't try to run in zero drop shoes or other shoes which you feel aggravate the problem; for me that was my pair of Saucony Endorphin Speed and my pair of Altra Lone Peaks. Good luck!

Thanks Tim. Hope they help. I had a few down weeks from running and started to get that feeling as I built up volume recently, but doing these daily for the past week has got me back to normal.

No. If possible, do the first two standing exercises without steadying yourself against the wall. If you can't quite do that yet, it's OK to steady yourself now and then, but try to do it less over time until you can do the exercises without doing so.

I was told by dr its ok to run, but if I'm suffering pain wise the day after to wait more. Did 3 jogs this week, and only felt pain while running the day after but not while walking. Just tried these exercises and ngl it feels alot better already

Sorry mate, you're beyond my level of knowledge and experience. I'd go and see a medical professional, preferably one who is familiar with running and the kinds of overuse injuries we can get. I ended up taking a couple of months pretty much completely off during the acute phase and while I worked out the exercises I now do pretty regularly.

Hi Papita, I continued running but at very low volume on and off for four months: I probably ran an average of 10 miles / 16k for 2/3 of the weeks and had the remaining weeks entirely off. Once I discovered the exercises I was then able to slowly build my volume back up, reaching 40k per week after the first month, 50k per week after the second, 60k per week after the third and finally back up to 80k after five months. Good luck with recovering from the injury. Strengthening worked much better for me than rest. I run almost exclusively in Nike shoes because that's what currently seems to work for me: I do nearly all my road running in Next Zoom Fly 3s at the moment, shorter races in a pair of Vaporfly 4%, marathons in Vaporfly Next % and Terra Kiger 5s on trail. I'm looking for an everyday trainer at the moment because Nike no longer make the Peg Turbos, which were just an amazing and durable shoe.

@@WestieRunner thanks so much for the details. I became so frustrated and was totally disappointed when I started having this issue a month back. I was dealing with my hamstrings issue for the longest time and had worked my way up to be able to run 7km 4 times per week with one long run ...which I had gradually built upto 18km. That was a huge milestone for me given my injuries. I was hoping to build at least to a half marathon distance. In Jan of this year...I changed my shoes..it took me more than a month to get used to the hoka bondi 7. A very clunky shoe.....but over a period of time I developed a liking for it as I didn't feel the road so much. Here in Canada....specially where I live it gets pretty damn cold during the winter. So hoka felt good running on the snow.... Anyways...long story short...by end of March..I started having some dull ache in my left heel...which radiated all the way up to my calf muscle....only to realize it was PTT injury. Working with my physio right now. But from my previous experience I feel only strengthen training routine seems to work best for me. I am going to follow your exercises diligently. Hope I can get back to where I was in the next few months. Did u ever do any physiotherapy ? If yes...did it help?

@@PS-lr9sj I did have some physio at the start, but the PT's focus was more on getting me to do exercises (particularly the ones with the theraband) rather than massage or dry needling. Once I got my routine sorted and started doing the exercises daily, things improved quite rapidly and I was able to walk pain-free within a day or two and run pain-free within a week or two. Good luck!

@@WestieRunner thanks a lot....I am now quite hopeful....

@@PS-lr9sj can you give update?

Have you had any progress? My issues seem similar to you

@@lifesquixotic yes actually! taking time off running really helped. I took 2-3 months off jogging. the strengthening I've done mostly balance exercises (Mobo board and single leg squats) have been vital. I've now started 2 hour walk/jogs daily with no pain and my recent MRI showed no more tears. good luck!

My suggestion is that yes, you should because it balances muscular development and coordination on both sides of your body. My hypothesis is that by not doing so, you're going to create musculoskeletal imbalances which will lead to other problems further down the line.

Best of luck! It's a rubbish injury to have.

Hi Jiachen, yes the veins in my left calf are more pronounced but I don't know if this is the result of my injury or just coincidence.

The pain was quite a bad, deep-rooted ache in the side of my foot which just would not go away no matter what I did. Sometimes it would randomly ease off a bit, only to return when I ran or did something which should be not very taxing, like walking on sand or uneven ground. I did push through the discomfort while doing the exercises, but it never seemed to be that bad while doing them and often the exercises provided some immediate relief.

@@WestieRunner thanks for responding! I think mine feels similar - after exercises it seems to ease a bit, but even walking winds it up after ten minutes! Did you do any periods of extended rest? I've had 2 months of trying to stay off my feet and only swimming/cycling for exercise but it seems just the same.

@@davethefarmer46 Glad to help out if I can, PTT sucks! I got my injury in Dec 2017 and did very little running until Apr 2018, maybe averaging 20k per week but many weeks where I did not run at all. The PTT only started getting better once I started doing strengthening exercises regularly - like once or twice per day regularly - which enabled me to start running again.

Me again... Just a quick one... Did you ever noticed any actual weakness in your arch? Mine on my bad side is "normal" looking but I can relax it and the arch will drop down?

@@davethefarmer46 Did you have any luck doing this regularly? Since it's been a month since your post, would love to know your feedback.

Good question! Might help with the flat feet, but I really have no idea about the accessory navicular bone. Sorry, not something I have any knowledge or experience of.

Hi Raschid, I did them daily for several years and then worked on strengthening my hips and glutes. I've been more or less pain free for about 6 months now.

@@WestieRunner Yes, thanks for your answer. I jog about 20 km a week. Never had any problems. It first appeared in March 2016. I've been running regularly since 2005 and never had any problems. My posterior is only swollen at the moment, but no major discomfort when walking. But I'm afraid that it will get worse :-(

@@WestieRunner I started doing the exercises yesterday that you showed in the video. I also do weight training, but unfortunately the gyms in Germany have closed due to the lockdown. This lockdown annoys me. Where are you from? Where do you come from?

You must have an incredibly busy life if you haven’t time to stretch for your health.

Either you’re the busiest person on earth or you’re too lazy to do anything about your health

I'm not 100% sure that it is due to overpronation but I definitely find that certain shoes set it off: anything with less than 4mm of drop for example, and other shoes which don't feel like they support the arch at all or are on an angle, e.g. Saucony Endorphin Pros.

I'm not 100% sure whether it makes that much of a difference to the end result whether you do them before or after running, but I did feel like doing them before running made it more comfortable.

Hi Dina, I tended to find that shoes with drop less than 4mm made it worse and shoes with a bit more support and drop didn't. For example, I used to run trails in a pair of Lone Peak 2.5s which I really liked, but they would set it off every time. Once I worked that out, I moved to Nike Structure (support) and Nike Pegasus (neutral) shoes for most of my runs, including easy non-technical trail, which at least didn't seem to aggravate the situation. These days I run road in Nike Pegasus Turbos and trails in Nike Terra Kiger 5s. Together with the exercises, this seems to keep it at bay.

@@WestieRunner how are the toe box on those Nike models you run in are you 4e?

Hi Kacee, I mostly feel the work on the inner surface of my able but also up the inside of my calf where the PT muscle is. There's also some feeling on the opposite side (front, outer surface) just above the ankle.

@@WestieRunner Awesome, thanks for the cues. I think I caught this in its early stages, the pain only comes when wearing minimalist shoes for long distances or with heavy weight, or strangely, if I have very sore/tight hamstrings (must be pulling on the calves and aggravating the tendon). But it has changed my gait and caused me to supinate and get a corn on the outer edge of my foot. I'm hoping that by doing exercises like this and mixing up my footwear support to lower aggravation I can rehab it back to normal. Any addtl advice welcome, physical therapist I saw failed to diagnose and just gave me calf stretches. The stretch where you're leaning against the wall is great, I really feel it in the PTT & muscle.

@@stellarstoof No worries at all, I've had it on and off for three years now and it sucks. As long as I keep doing the exercises it stays away (although I did take a break for a week recently and only had very mild symptoms.) I did also see a physio and got some symptomatic relief from dry needling and massage, but nothing which really helped address the issue.

It's great, thank you! I get a twinge very occasionally but haven't had a serious issue for a long time now.

@@WestieRunner that's great to hear!

I had flareups on the road to recovery, but I could usually trace them back to something specific like a new pair of shoes or an awkward landing while out on a run. As long as the flare ups are reducing in frequency over time, then I wouldn't worry too much. Maybe try and identify anything which might be causing the flare ups? For me it was running in a particular pair of shoes.

@@WestieRunner did you happen to find higher stack shoes cause more flare ups? Im thinking my superblasts aren’t serving me here lol

@@Person64479 it was the opposite for me - Anything with a zero drop seemed to make it worse. Stability shoes and higher drop seemed to be less likely to cause issues. There were exceptions though - the Saucony Endorphin series shoes definitely made it worse despite having an reasonably high stack height.

@@WestieRunnerAh interesting. Just curious are you completely healed from this now?

Hi Sarah, I had a pair of the old Lone Peaks and found them to be wonderful shoes with the exception that the zero drop aggravated by PTT. I never tried them with an insole or orthotic, but I have tried them with another low drop shoe and they helped. Definitely worth giving it a go in my opinion.

I have put inserts in my lone peaks, only thing I found is a bit of heel slip as they are pretty low at the back, tore out the back of the shoe

Hi, I feel pain immediately after these as well. Especially after stretching the calf, I feel shin pain

Yes, not unusual. As long as the pain is like a 3 or a 4 out of 10 I wouldn't worry.

If you're suffering from an active case from PTT, I'd recommend you do them every day. Even when I'm not getting pain, I still do them several times a week as a preventative measure.

also I have asics kayano, when should I switch to peg 37?

@@henryyu4694 I stopped running entirely for a while when I got PTT, but that didn't really seem to help. Once I started the exercises I was able to run within about a week, but kept it to about half of my previous volume to begin with. As I built up the strength of the muscle and tendon, I was able to increase my volume slowly until the point where I was no longer in any pain and I could run at full volume again. This took a couple of months.

@@henryyu4694 Sorry, not at all an expert on shoes but the heel-toe drop on the Kayano is similar to that on the Pegs, so I don't think it will make much of a difference. Also, I tried the Peg 37s and couldn't get on with them at all!

besides the Theraband, which exercise do you think was the most crucial to the tib post's recovery

@@henryyu4694 I cannot say for a fact which helped the most, but if I were to guess it would be the twisted calf raises / drops.

Think you may have hit the comment button a bit early here buddy! ;-)