How to FIX Foot Pain. Best Exercises & Stretches for Pain Relief. (Posterior Tibialis Tendon) 

Great informative video! Thank you

Thank you so much

excelente explicacion ....el que sabe ....sabe .

Thanks

This video makes alot more sense for me. I always woke up thinking I have a sore navicular bone and that it is due to an accessory navicular but this is making more sense in terms of the tightness I face every morning

Thanks a lot for such informative stuff ! I incurred inner ankle pain. Could be a tursle issue as well. Yet I watched this video and obtained great insight ....!!

I have beaten posterior tibial tendonitis in 9 months! Read closely I am writing this because I would have died for someone to tell me this information when this first started when I though there was no way out. Now through all of these steps make sure to take Moringa, turmeric ,ginger and cocoa which are highly recommended for beating the inflammation (make sure to check with your doctor first to make sure these are safe for you to take 1st) and take collagen 1 and 3 preferably from green lakes or native path as well as tendoforte collagen from salt wrap or sparkling wellness which is a little cheaper. Now I was in agonzing pain with both ankles every time I would walk it literally felt like someone was shoving a staple through my tendon so it may depend on the amount of damage done with the time lapse needed on each step but I can only personally share my experience and if I would have done this the right way I probably could have healed a lot faster so here we go. Step 1. Relax your ankle for the first month to two always walk with a brace never unsupported as well as a shoe with a good orthotic always ( orthofeet reccomended) and ice to bring down infllammation I just shoved my foot in an ice bucket but any way is possible to help bring down the inflammation when walking supported gets noticeably easier its time for step 2.Step 2. once the inflammation stage starts to get better this is when stretching, rolling your legs and foot as well as taking longer walks comes into play but still always supported by an ankle brace or something just to keep you arch supported so the tendon can heal but take on a little pressure from the walking. Step 3. this should be at the 3 to 4th month time lapse once you are a professional at walking now comes strengthening a little bit more intensily with calf raises only off the ground I started with 5 the first day 10 the next until I finally made it to one hundred with out a problem from here you should be 65% improved if on any of these steps you do feel pain stop right away and go back to the earlier step you are not ready. Healing for me was a two feet ahead one step back process so be careful keep stretching and monitoring yourself. Step 4. Now when calf raises get easy start to use lotion and give your tendon a deep massage to tear up the tissue I would recommend watching a video on this first then as soon as soon as you are done walking or calf raises need to be done because the whole idea is that you are breaking up the scar tissue with the massage and realigning it with the exercise.Also start to motion your foot in a circle 5 times each way to improve mobility. By now you should be on month six and 85% better now its time for the final step. Step 5. Now at this point you should be more able to walk with out a cast unsupported not is when I started using the theraband I would point my calf down with the band on the ball of my foot and pull it in start with the weakest band start 5 then next day ten and until you can hit twenty then fifty by now you should be at almost 100%. Things to not do do not use n said cream I did this and luckily stopped and found out later it actually weakens the tendon long run. If your foot starts breaking down like all the tendons in my foot did stretch and stick in a bucket of ice every night eventually won't have to but from steps 2 to 4 this was a nightly ritual. Subliminal and mprphic fields may help speed up the process as well I definitely recommend sapien medicine for the fields. Like I said this can be done in a good amount of time if done right. Any question feel free to ask Good luck!

Thank you for this crisp and informative video. This is exactly what I'm going through now. At what point do we start the strengthening exercises?

Thank you😅😅

Excellent information 👌 The audio cuts are more often than not terrible :(

Hi doc, I have watched your video that is very helpful.. I want to ask you something,, should we get shock wave treatment?

Hello. Excellent video! I want to ask if that condition could related to FHL tendinopathy? Because i experienced pain under big toe (in proximal phalanx) maybe where the flexor hallucis brevis connect and where the Flexor hallucis longus passing. I have also pain where this video shows.

How about lateral of the ankle on the outside ? If there is a tear of the posterior tibial tendon of the rt ankle. Rx by MRI . And you don't want surgery. What can u do ??? Is there any way I can slow jog, in time.

If you’re still having some swelling around the tendon, is it too soon to start Pt? Will these exercises reduce it or should we be waiting until the swelling is reduced.

Peace be upon you. I am from Iraq. I had pain in this tendon. After ten years, it became swollen in the side of the foot and the pain. With many doctors’ visits to no avail and conducted, but I did not improve, the pain and swelling remained with the crooked feet. Do you have other treatment options?

I have also

Hi I had this injury for a few weeks now and pain is mostly gone but i noticed that my injured foot has definitely gone flatter is it possible to strengthen it back? I definitely still feel a little ache in the Post tib area when I clench my toes compared to my healthy foot!

My mom has rheumatoid arthritis and complains from pain at the same area (inner ankle) it's been swollen for a while even though she didn't have injury and her doctor said keep taking meds and Cortizone. i'm a PT student but I don't know if I should make her do these exercises even though the swelling is still there (she's been in pain and swelling for almost 3 months)

Hi I sprained my outer ankle 8 weeks ago and that’s still got some lingering pain but it’s nothing compared to this pains I’m feeling on the inside of my ankle right behind it. Is there anything I can do to fix it because I really need to get back into sports and I’ve been out for 8 weeks already. Do you think these two injuries are linked?

I was playing basketball and I was running and I took a step and that whole side of my foot cracked and I couldn’t put a lot of weight on it it’s been about a week and some of the swelling has gone down but I do a little bruise in that area I haven’t worked out since or ran and kept my walking limited should I wait till the bruising is completely gone to try any of these exercises? I can walk but after 45-60 min later I start to feel the pain

Hi, Dr. I have this pain on the inside of my ankle for a week now. I do run on a treadmill. During the day I feel fine just a little pain. The worst pain is at night and in the morning.. I can’t raise my leg at night or move it. In the morning I can’t walk, because the pain is just unbearable.. What should I do? Thank you..

I decided to try this. I’ve had work out habit for years, and one day the inside of my ankle started to hurt out of nowhere. Last second walking fine, next second it started to hurt. And it’s been almost three years since. Most of the time I couldn’t notice the pain, but if I walk a little longer, the pain creeps in again. Last year, I notice there’s pain in the back of my knee as well, same leg, don’t know if it has anything to do with my chronic ankle pain…anyways, I’m gonna work on this, thank you for the video so much, and I’ll let you know!

Hey doc, are prp injections a viable solution? i have been dealing with this injury for more than a year i always had flat feet but they never bothered me much, i stopped training due to a shoulder injury and when i got back to training i pushed too hard and got injured (mma training) so for more than a year i have been struggling with this, i have tried physiotherapy and foot orthosis but they didn't take away the discomfort and pain completely

I can move my ankle fine when held in the air. But weight bearing causes pain. Is this the tendon still. It is on the inside of my ankle just below the bone.

I injured my inner ankle (right foot) while over stretching and it cracked/popped. I feels sensitive to put weight on it but it’s manageable to walk on how long should I wait before starting exercises? (This injury happened the same day as this comment)

I got this after twisting my ankle and only felt it hours later after I went to work and stood all dsy

I experience a light pain in this area after riding my bike today (hill training). I assume it results from that activity bc it wasn't there before. After seeing this video, I think I should reduce bike training to less intensity and time, do these exercises and see how it goes? Or shall I pause riding my bike for a few weeks? (I don't want to though..) Thanks for any advice.

Hi 1 -I don't have pain and I walk normally,but my inner ankle is still swollen 😢 Can I do these exercises? 2- I have a pressure bandage and it hurts. Is this a good treatment or should I remove it?

when to switch to progression 2 ?

Who has sustained this pain from excessive jumping rope ? I went from 0 jumping rope to 10-15 minutes a day. Now have in mind I workout 6 times a week so it's not pain from me not being in shape. I guess I just over did it. Anyone have a similar situation ? Great video btw.

Is it possible to get PTT after an ankle sprain rehab? I sprained my ankle on the outter side a year ago and I've done a pretty successful rehab but I still couldn't do dorsiflexion 100%. After intensive stretching for several weeks, the inner side of my ankle started hurting really bad and the dorsiflexion stretching makes it worse everytime, even a year after the injury. Is it possible that I got PTT from it and it never fully recovered? Or what else could it be?

Hi Dr I always play football in the morning and evening and it hurts when will this pain be gone

Hi Dr, I had open ankle surgery 5 years ago this October (2018), the Dr repaired a damaged ligament and my ankle is stable. Although stable my mobility has reduced quite a bit, it seems I've sacrificed mobility for stability. If i spend all day on my feet or run for a certain amount of distance my ankle becomes so stiff that i cannot walk properly for a couple of days. It is demoralising as I'm am 33 years old, ex Paratrooper of 10 years and am used to being active. I do the "knee to wall stretch" often to ease some of the stiffness and pain and it does the job quite well. The Dr told me my ankle will never be as strong as my other one which makes sense. I am still hoping the pain will eventually go away so i can be more active on my feet but as its been 5 years soon, i am starting to think i will be this way for the rest of my life. I get pain often especially after being active, exactly where your diagram shows on the inside of the ankle. I have done the majority of your exercises while attending rehab years ago once my cast came off. I Any advice is greatly appreciated!

Hi dr It's been almost a month since I got injured. I can walk and run normally without pain, but I can't go back to playing football..I tried and there was a relapse

Hi dr After resting for a month, I started doing the exercises, and I did not feel pain..But after the exercise, the pain returned again. Should I continue or stop?

Can jump roping cause this pain

I work on my feet all day and have had pain there all day tried insoles custom orthotics etc and of the day laying in bed it throbs and feels numb

outside of my ankle I got injury

I started with knee pain I'm a barber so I stand for hours...just started with this impingement hours ago and it pinches when I sit or stand or extend the leg...can it be tibial nerve sir?

I have swelling in my ankles and foot muscles during walking or light jogging. I have to stop. Could the problem be tendinitis? What should I do to heal? Thanks in advance for the answer.

What if you can't even stand on one leg?

I sprained my ankle since 9 month and i have this pain and i feel that something stand inside it! I dont know what to do💔!!

Bloke yes

I can’t do any of the stretches with extreme pain and burning smh

Mine gets a lot worse when I drive in stop and go traffic

now I am dealing with this 🥲 can't stand or walk on heel. too much pain on that side and mild swelling also. can you please sir tell me how can I heal this permanently? when I walk in off road I loose my balance also and in that point pain and burning coming out every time.

I have been misdiagnosed 3 different times for this, and I think I have this problem now, it's been over a year, can I still heal after this long?

this one is really hurt than a normal ankle pain 🥲 having it right now