4 Ways to Prevent and Treat Posterior Tibial Tendon Dysfunction

[@sllim02]

Exercises and stretches start at 7:10, 8:44, 9:21, 9:38, 9:57, 10:39, 11:10, 11:28, 12:11

[@RedRumble14]

How long it takes to heal this injury?

[@deborahbarry8458]

Thanks for the time notes

[@divinepurity8850]

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!

[@charlesboyer8811]

This is great advice. Jumping into exercises when the tendon is inflamed could do more damage. Ice bucket is a great idea.

[@deborahbarry8458]

Thx for this thorough note

[@AbdullahSediqi23]

This is so much time and effort for very little progress. Im going to just take BPC 157 and TB500 to quickly heal the tendon with a fraction of the effort

[@logupradeep22]

Your informations are better than all doctors I met

[@Meeroo670]

yah man, this's so sad, Ive been to 2 drs and all they've said is just to relax the foot. Now I completed 4 moths of rest and the pain still exist :'(. Will definitely try these exercises

[@stpius123]

This is an awesome, in-depth video. Thank you for making this. I am a 30 year old male who recently started experiencing this condition and it is super frustrating, hard to describe and snuck up on me gradually. I had never had anything like it and I have played college football, so I've had a variety of injuries and seen many others injuries. I do have flat feet and I have broken this ankle a long time ago that I am having PTTD with now, so the orthopedist said that the scar tissue and flat foot eventually caught up to me. I can say that, for the beginning of stages of rehab that I am in now, resting, rolling out my calf and wearing orthotics has helped immensely already. Thanks again.

[@harrowsquashclub]

My Hallelujah moment !!!! finding your video. Thank you so much. While I don't get any significant pain while running, the inability to do single leg raises hit the nail on the head. I've now discovered quite a lot of tenderness when pressing the areas mentioned in the video and it explains why my calf was incredibly sore and tight after running. I was already doing tip toe walking and single leg raises but my improvement had stunted.... as I continued to RUN!! , not knowing I was undoing the valuable rehab. I'll now stop running and invest in arch support, feeling very positive about the future been dogged with this problem since Aug 2019. Thank you.

[@runnersconnect]

This makes us so happy to hear, Tony! Best of luck with the treatment. Hoping you can finally knock this injury out and crush the rest of 2020 and beyond. Cheers!

[@awelsh3258]

Excellent. The best video on this condition that I've found. Just got diagnosed with this condition and my Doc didn't cover even a mere fraction of the information you have so generously provided here! 👏👏👏👏

[@runnersconnect]

Glad it helped!

[@HG-xv8eg]

R u recovered . M in the same boat

[@shivanathmahalingam3466]

We need more high quality videos like this!

[@runnersconnect]

Woo! Glad you enjoyed this. Make sure you're subscribed 🤗

[@joeyh5325]

@@runnersconnect you are so cute!

[@isabelfigueroa3074]

I did not know about this condition and yesterday I did all those exercises in therapy and in the end they put ice on my ankle. I recommend the video 100% because it is what I did in the therapies. Very well explained and the images explain how the exercises should be done.

[@hilltribelife3843]

Dear Coach Ruairi, Thankyou so much, this is by far the best video I have ever seen on an ankle/foot injury rehab program. Your anatomy images , your analogies, your well presented exercises are all v thorough and simple to follow and therefore really helpful to me!! I sprained my ankle 6 months ago while having alot of fun trail running (typical inversion sprain). Most of the swelling has gone but on the opposite side of the ankle around the Posterior Tibial Tendon area there is soreness. If I try to resume training or walk on uneven ground it still feels v sore. I'm trying most of the exercises in this video as it makes sense to build strength in the muscles of the foot. I have decided to use insoles and I've abandoned my zero drop shoes untill I get this injury sorted out. Where I am still confused is regarding the calf stretching dorsiflexion exercise. I can see it makes complete logical sense and yes every video shows this rehb exercise but it seems to aggravate my injury further. Perhaps its just me, but i'm thinking its best if I avoid it altogether,. Does anyone have any advise about this ? Many Thanks

[@runnersconnect]

So glad you enjoyed this video and more importantly found it helpful! Sounds like taking a break from the zero-drop shoes is best for now. No individual's symptoms will be exactly the same as another runner. If you have given it a shot, but it's not bringing relief then just scratch that exercise from the routine. 👍

[@souzamauri]

I have this injury, this video is a light at the end of the tunnel, thanks.

[@syr1964]

Can you please expand on what the 5 directions are for the balance board?

[@cybermanne]

The study doesn't say. www.bcsorthopedics.com/articles/alvarez-post-tib-dysfunction-managed-with-orthosis%20.pdf But I guess getting the anle to move in all directions and having the strength to control these motions is what you want to do. So I don't think it matters much as long as you try to go in all directions. I haven't done this on a balance board, but there is a very similar exercise where you would do a semi squat on one leg by extending the other leg in 5 directions and therefore offsetting the center of gravity. This exercise (I've forgotten it's name) corresponds to tapping the balance board at 12 O'clock, 10, 8, 6, 4 if you're standing on your right foot in the middle of the watch. The last direction is the trickiest one (when done without a board) where you would have to extend the left leg behind you and to the right side as far as possible, kinda like a curtsey.

[@ma.antonietaguerrero4902]

This video has given me hope, i have this problem for along 1 year and a half, thanks God it hasn´t become worst, but now i´m starting with these recommendations, see you in three months

[@codycox4491]

How'd it go?

[@commonsensenow7112]

Thank you so much for this video. You were able to tell me exactly what the problem was and how I could test and start to remedy it. Amazing channel. You have helped a very frustrated runner feel much better! Thank you! Better than my podiatrist!

[@GraceSavage]

Would you recommend massaging the tendon? It hurts but it does always feel better after I massage it....just wonder if that’s doing more damage in the long run though?

[@jeremywest5490]

I have PTTD from playing hard in a soccer game with poor cleats. I am also a runner with weak arches. Thanks for the video. I will do the exercises.

[@jenniferpratt2496]

This is such a helpful video! My podiatrist diagnosed me with micro tears in my Posterior Tibial Tendons. They have healed quite a bit, but I need to strengthen them further so I can hopefully start running again. I’m looking forward to trying these exercises.

[@lonniejamesleo]

Excellent video and thank you for making it! I have been suffering from PTTD for about two months and seeing some improvement with your recommendations. However, I have flat feet and accessory navicular syndrome. Orthotics or supportive running shoes only make my problem worse since the posterior tibial tendon tends to rub/press against the orthotic. I have never had arches and don't want surgery. What are your thoughts on minimalist running to treat PTTD?

[@killroy123]

Thank you for this. I have flat feet and have developed this injury. It has been months of no improvement and the protocol suggestion here is finally what i've been looking for.

[@marymurray2824]

This is great. This was referenced on a website about Peroneal Tendon Dysfunction. Even tho the injury is in the opposite (lateral) ankle bone, it is also associated with high arches and is quite rare. The referring website indicated the exercises could be used or adapted for my condition. The things that match are high arches, instability, balance and pain, but pain is on/behind the lateral (outside) ankle bone. Thank you!

[@runnersconnect]

Awesome! Do you mean our video was referenced on another website or just general exercises for this condition? We're glad you could get the information you needed and we wish you a speedy recovery, Mary! :D

[@tdfh1]

This is a really good video! Thanks for going through all the research and presenting it in an easy-to digest way. Extremely helpful!

[@miloice74]

I have this issue recurring for more than 20 yrs. Specialists told me it was ankle impingements and modifying my jumps greatly reduce the occurrence. However, the injury came back post covid vaccination. I was resuming my jump ropes and felt the tightness on the ankle. It just get worser after each workout despite taking rest days. Now i know that i have been having pttd all this while.

[@icekitten06]

Hello from Singapore 🇸🇬... im flat feet .. never hard feet pain or anything related to pain on my feet.. seen a doc and was told i was having plantar fasciitis.. i was referred to a physiotherapist and was told it wasnt planter fasciitis but a mere muscle sore .. Couldn't do a heel raise on one foot on days when i finished work .. cuz it is so painful and preventing me from falling asleep. I put ice on the pain to ease it temporary .. Thankful for this video, i can find alternative stretching exercise and understand about my condition..

[@obsngobs]

A very useful video. So often videos just demonstrate an exercise with no instructions for frequency. I like that you cover the different perspectives from different experts.

[@dianafalcao3549]

I had this injury years ago, had to stop running for ages, do physiotherapy etc. 2 years ago I started running again but could never do more than 5k light jogging twice a week without feeling mild pain again. Today finally decided to start trying to increase my speed, warmed up really well and did 10x 200km running with increased speed and here it is, now my ankle is super painful again. I have a flat foot and I already use pronation trainers (since my last injury), it's so frustrating... thank you for your advice I'll stop running again and try these exercises for 3 months, let's hope it helps

[@runnersconnect]

Sorry it's been such a long recovery, Diana! Hoping this routine helps you get back on track with training 🤞

[@christiangoyke76]

Hey Diana, I have the same problems like you. Does the excercises help you? :) I miss running so much..

[@dianafalcao3549]

@@christiangoyke76 Hi, I stopped running and now I only run (jog slowly) once a week and that's it, I've been playing tennis instead. I haven't done the exercises tho so I can't give you feedback, sorry

[@christiangoyke76]

@@dianafalcao3549 thanks for answering! Same here. While something like tennis or squash is working, running hurts :s I will try these workouts and maybe it will help! I try to give you a feedback :)

[@chapter404th]

@@dianafalcao3549 do you wear orthotics?

[@haroldkemp5283]

Thank you! My feet are flat as a pancake, and as a 57-year-old who trains cardio and resistance daily, I’m used to developing tendinitis in various places - but this one was new to me! It certainly wasn’t difficult to diagnose, but figuring out how to treat it was something else. Your video should help me a lot! Unfortunately, this means no running for awhile, but I’ll hit the stationary bike until I’m healed. Thanks again!

[@LukeoXx]

How has your recovery and therapy gone for this issue?

[@haroldkemp5283]

@@LukeoXx Didn’t run for about a year and just cycled. It eventually started feeling better, and then I started doing physical therapy at home with exercise bands to strengthen the tendon. Seems to be working, as I can run 2-5 miles without much trouble. I also started taking anti-inflammatory supplements. Getting old is hell! 😊

[@SA-ix6nm]

You have explained better than my physiotherapist!! Thanks ! Happy new year 🎈

[@daviddanelski3756]

I was just three weeks into training for Boston when I started getting tibial tendon pain just below inside left angle. So I eased my training from Hal Higdon Advance 1 marathon to novice 1 but tendon pain is still on and off after about mile 2. So I stopped running this week will be seeing a podiatrist. Boston '22 perhaps? Damn.

[@runnersconnect]

Sorry to hear you had to cut back, David! However, hope your appointment is useful. Feel free to incorporate these strength routines or ask your podiatrist about them.

[@btugrul]

Be very careful before doing these exercises, especially the one with theraband inversion because it can irritate the tendon and flare up the pain. That's what I experienced a couple of weeks ago and it's pretty annoying to feel irritated even without doing any running exercises.

[@runnersconnect]

Thanks for the warning, Barish! Hoping you experience relief with symptoms soon!

[@btugrul]

@@runnersconnect thank you so much. This is definitely one of the most complete and informative videos I've seen so far, specifically addressing the issue among runners. Thumbs up and all the best from Turkey!

[@simonmccomb8670]

This is the exact problem I’m having Barish, the inversion exercise is causing my pain to flare up for days.. did you overcome this problem?

[@btugrul]

@@simonmccomb8670 Hello my friend, first of all, I'm sorry to hear that you're suffering from this stubborn injury. It has reoccurred twice in my case because I returned to running too soon too fast. I believe patience and gradual increase in exercises are key to heal and avoid any reoccurrence. First, you take a sufficient time of R.I.C.E. principle, and then you begin with exercises very gently. I'd avoid inversion exercises in the beginning as they irritate the tendon further. If you use a theraband, beging with the softest one, and change into harder ones after a certain time. Iceing after inversion exercise also helps to avoid irritation. Once you feel that you're ready to go for running exercises, begin with walking/jogging program and increase the exercise time and intensity very gradually. Watch if you have pain and irritation at night or the day after. Here's a very good walking/running exercise you can follow: www.sports-injury-physio.com/post/running-after-injury Hope this helps and you return to your running routine safely! All the best!

[@barbbroad7130]

Barish, do you recommend ice massage using a small Dixie cup or a frozen bag of peas ( with a thin towel wrapped around it)? How many minutes doing the above and how often? Thank you!

[@ammara313]

How long does it take to fix the problem of TIBILAIS POSTERIOR?

[@deborahrydman7615]

How do you get your ankles strong like they were before this happened . I had no accident or Injury

[@Sal_lazaro]

Was training for a marathon when I got injured. 🤕 It’s been months since I last ran tendon is SLOW to recover but hopefully these exercises will help!

[@laurabuhler9031]

This is my problem!! Thank you so much! No more runs this week. Will I’ve and start restrengthening.

[@jessicadancepants6534]

Thanks for this video. I believe I am in stage one, thankfully. Should I wait until my tendon stops hurting to start the rehabilitation? Or is some pain while preforming the exercises expected?

[@fredericdarietto9546]

not too much pain obviously,give it a little rest then start the strenght exercice.Some discomfort is tolerable IMO but not too much pain.

[@levelintent]

this is so helpful thank you. I've had this inner arch pain for years. also it's worse in the morning which sucks

[@echak623]

Can you clarify the 5 directions for the balance board? Thank you!

[@stuart6891]

Hin Rauri...I have this injury diagnosed in October of last year training for the Singapore Marathon end of November (I'm an Aussie)couldn't train, Phisio had me strengthening, stationary bike every second day, walk running to measure pain which was not tolerable .Went to see sports doctor after completing the marathon he'd given me 2 rounds of steroids to get me to the start line.After race had MRI to discover the degraded tendon was very sick he was confident he could help with platelet therapy 3 rounds of that and a fitting of an orthotic next week and an insistence of no running for 5 months sees me start strengthening the tendon for running mid year. feel good presently no running killing me but I think I've avoided an operation so all systems go...don't really need all this at 71!

[@runnersconnect]

Hi, Stuart! Thanks for sharing your story. You went through quite the round of treatments. Is there one thing you felt was most helpful? PRP or the strength training? Glad you were able to avoid an expensive operation!

[@stuart6891]

@@runnersconnect I guess its a combination of all these things that eventually will fix the issue but it has taught me patience and definitely that sometimes taking a break from running ( even though we hate doing it ) and it will be another month or so before I start jogging ...phew!

[@runnersconnect]

@@stuart6891 Noted! There's nothing worse than being sidelined with an injury - the toughest thing is to take time off from running even though it's for the best. Wishing you a speedy recovery!

[@SarahArnoldTheAccidentalArtist]

This is excellent and also applies to ballet dancers! I agree with the higher resistance and less reps for dancers. Thank you

[@territalk1893]

Mine is not an injury, as I am recovery from bimalleolar ORIF. 6 months post op and that is where my discomfort is. Causing me to limp a bit. I’m not sure if it’s part of my healing process or something agitated that tendon. (If it is the tendon... but sure seems to be). I cannot do a heel raise on that foot since surgery, but am building strength toward it. I guess I’ll do all of these exercises - many of which I was doing in PT. -- I had one pain free day, a few days ago! Then, wham, it was back the next day. Strange.

[@CreekCat1]

I'm not a runner but I have severe arthritis in my left ankle. It's due to a triple FX in 1978. I've been to the doctor and he said I may have tendonitis and I also got a cortisone shot which helped for about a month. I'm nearly certain I have tibias poster tendonitis because that is exactly where the pain is located. I'm going to start these exercises and hope it helps. I'm also going to continue to keep roller skating since it's a low impact activity. Good video. Thanks

[@kenxiong6830]

Most informant video on KZbin!!! Learned so much from this video. Thanks!

[@ericalynn9566]

I was recently found to have this. I came here to find more stretches, the ones prescribed were not helping much. And I work on my feet. I'm even gaining weight due to the pain in my foot. Thank you for making this video!

[@runnersconnect]

No problem, Erica! I hope these strength routines provide you some relief.

[@kathleenborello2531]

@@runnersconnect I tore my PTT during a fall and the podiatrist (surgeon) I saw didn’t help . I’m in stage 3-4. Please help me

[@herecomeskuma3107]

Did the exercises work?

[@kathleenborello2531]

@@herecomeskuma3107 if you’re asking me the answer questions s No, exercises haven’t done much so far and because it’s been busy Versa year before I was actually told exactly what happened April 17, 2020, I fear I won’t have much luck with improving my posterior tibia tendon tear (per MRI diagnosis). I’m extremely disappointed in BOTH Podiatrists I saw begging for help with this. I guess because I’m 67 years old they thought I didn’t warrant any surgical intervention 😔

[@kathleenborello2531]

@@runnersconnect I tore my PTT April 17, 2020 and suffered along for now over a year and both podiatrists were unable to even tell me What happened! I still can’t believe that a doctor wouldn’t tell their patient what was the EXAFT problem. I only learned about my PTTD from the treating Physical therapist. It certainly doesn’t serve a patient to not know what is wrong and How to treat/avoid further damage. I fear that I now have a stage 3 injury with no MD willing to do anything more than prescribe PT. And each PT I’ve seen have different approaches. Any suggestions for finding a better option?

[@christineshirlaw8032]

I watched many videos. This one is the best. It has the most detailed information and exercise. Thank you.

[@putnamleslie]

It seems that I have been experiencing this to a T. I have very high arches but about a year ago I started noticing sharp twinges in my arch, now almost a year later I have inner ankle pain every time I am on my feet. Strangely enough it became worse after buying a new set of running shoes (I guess they weren’t supporting my arch enough). I will give these exercises a try and find some supports on top of that try to shed some excess weight to help alleviate added stress. Thanks so much for the detailed information especially for a person without access to good health insurance!

[@runnersconnect]

Hey, Leslie! Thanks for your comment. Not having insurance certainly complicates things. Best of luck and wishing you a speedy recovery!

[@ohma.tokita1156]

Yes, this video is very helpful. Thanks. I have been doing this exercise and it works. The pain subsides and im pretty sure it will heal few days/weeks in the future. I guess i was at stage 1.

[@magnet8199]

I love this video so much it has all the information I need, please could you do a video for the metatarsal 🙏

[@wheetypeedy]

I'm developing it after playing in a pickleball tournament. Play was about 3.5 hours almost straight. I've had it before, and it was from playing daily/too much pickleball. So I taped it and will be doing the exercises and lighten up on how much I play.

[@lindagowanscrane191]

I've seen a PT and a podiatrist for PTTD over the last year. There was a tear showing with ultrasound. I'm healing with rest. This video gives me so much information I need to rehab. Certainly want to make sure I do the right exercises. Thanks so much!

[@podakayne]

i am not a runner, just an woman in her 60s so a lot of these exercise repetitions may be extravagant. i like your explanations and thoroughness. i started with plantar fasciaitis tightness, then a few weeks of stabbing heel pain and occasional burning pain on inside ankle. this video has been most helpful. i will be seeing a podiatrist and taking your exercises to task. thank you. Question? i have an arch (which i think i am loosing), but my son is very flat footed, will these help him?

[@LorenzoCucurachi]

Thank you so much, this is such a good video. I've been struggling with my TP and TA tendons for a while and this video really helps to get a better understanding.

[@ashwaqtalib7615]

Good morning, I have been suffering from this defect in this tendon for more than ten years, and none of the doctors was able to diagnose it until two years ago, and I underwent surgery and nothing changed, the same pain, side swelling, and outward curvature of the foot.

[@HG-xv8eg]

Oh sorry to hear that. 10 years ?

[@NissrineA74]

I have flat feet (with a slight arch). I walk dogs several hours, 3 times a week. A few months ago, I was getting heel pain and went to The Good Feet Store and got $450 rigid orthotics, which I wear in my work shoes 3 times a week. One day at work, on my lunch break, I did a small brisk walk with those work shoes+orthotics (6-8 minutes) then finished with a step Achilles’ tendon stretch (lowering foot off the step). That was it!! Next morning woke up and couldn’t put weight on my foot from the pain. Not sure what happened or if there was something startling from before. I wear OTC orthotics in my (dog) walking shoes plus gel heel cups. The first time it healed about 95%, then I started band stretches and walk stretches but not consistent (once a day or every other day). Last night went to gym. I believe doing reverse lunges reactivated it because today Im limping in severe pain 🥺

[@leaaae4638]

I fractured my medial malleolus. I went to hospital 3 weeks after. The doctor didn't give me surgery, said I came in too late. So he just put me in a cast and let it heal on its own. Didn't check if I have any ligament or tendon damage. Now I feel this spot you described very tight. Very hard to dorsiflex where my knee past my toes, cuz i feel something near my medial malleolus locking or stopping it from dorsiflex. It takes a lot of muscle relaxation, stretching, and sometime hear a joint pop for it to dorsiflex better. However, it will go back to tight/locking position after I rest too long. I can't do single heel raise. Can't walk down stair. I can plantarflex my ankle better than I dorsiflex. Bottom of my foot don't feel any discomfort or pain at all. Mainly just near the medial malleolus. It feels like something is out of place like a tendon, nerve, or ligament. I'm wondering if it is because my medial malleolus is now shaped a little different than before since it didn't get surgery. It is a little misaligned resulting in the tendon also dislocated? The doctor and my physical therapist seem to not know much about this. Looking for a new doctor which is scheduled a month away. I don't want to waste this month wait. Gotta do something to get it better somehow even on my own in this 1 month. Cuz the next doctor can be useless as well

[@mkrupicka]

How soon after you recognize the injury, should you start strength training thank you for the great video

[@ΙδομενεύςΚαλιφόρνιος]

Should I stretch if I still have pain? (Although too little after infested)

[@jmcraefootdoc]

Excellent overview! I will recommend this video to my patients.

[@robbarnwell7310]

Very informative. Good diagrams and explanation of the tendon and what it does, and treatment exercises. The sports medicine professional references are appreciated also.

[@runnersconnect]

Glad you enjoyed, Rob. Posterior tib can be a complicated + frustrating injury so we wanted to really hammer it with this video 👍

[@PS-lr9sj]

Thanks for sharing this very useful video. Currently dealing with PTTD... what kind of shoes would u recommend for running? Never had this issue before....until I changed my asics gel kayano to hoka bondi 7 over the winter......

[@Barak300]

Thank you for the information. God bless you!

[@lizrushton2207]

I seem to have all the symptoms of this but no pain when raising my heel... do you think it is PTTD or something else?

[@runnersconnect]

It's hard to say with certainty, Liz! It is a possibility, but it would be best to confirm with a PT. There's also no harm in doing this routine 2-3 times per week and seeing if symptoms improve. If they do, it indicates you were experiencing PTTD.

[@deborahrydman7615]

I have had this for 3 months the Brooks I was told to wear made me much worse . Arch supports don't help me but then without them I hurt worse so I'm at a Loss. Going to PT this next week

[@anyab882]

I had this, and it is debilitating, lasted best part of a year before I found this video. These exercises are very good, really work - definitely the best solution I have found for this injury. Kinesio tape helps too, but just eases the pain, it’s not curing the source

[@runnersconnect]

Exactly - any of those solutions (like kinesio tape, compression socks, etc.) will only reduce symptoms, not fix the root of the problem. Great point 👍

[@nabeelbawany]

Hi i recently did my marathon at Istanbul but unfortunately i had cramp during my run and last 20 km i did wirh cramped leg ... Its been two weeks now and i still have soreness at anckle and there is pain .. please suggest should i follow the excercise you have shared in the video or any other treatment as i am unable to run due to pain

[@IExpectedBSJustNotThisMuchBS]

I think I have this. It hurts to push off, and the bone hurts from the sesamoid joint to a cuboid bone. Also, the metatarsal on the outside of the foot also hurts. I have swelling at that ankle more than the left. However, on the right ankle the muscle above the ankle going up toward the shin has generally hurt with some use. Just that leg. I was told I have pronating ankles. I have an orthotics, but they are doing nothing for this issue and my Morton's Neuromas actually feel better with just metatarsal pads in the shoes. I'm not an athlete. This has been going on my whole life with me trying to wear orthotics for the last 6 years. I'll start calf stretching again (I did these my whole life). My arches are still there when I'm not standing on my foot. Also, I regain an arch (not as good on the right foot) when I have Correct Toes on and feel no pain when walking barefoot with these on. My feet are telling me something positive without the orthotics. I've never experienced the intense pain on the bones first mentioned until after I began wearing orthotics.

[@amlandutta7006]

Will a stability shoe or a most cushioned shoe prevent the shin pain in posterior part?

[@ittibittinurse]

I have inner knee pain and outer and inner hip pain with PTTD. Also pain in my left hamstrings, behind my left knee, outside of ankle, top of ankle.

[@brittanynathan3430]

I usually skip to the exercises if I'm being honest but this was very interesting. Thank you for sharing

[@violeturdanivia7708]

Great ,explanation, very professional,Thank you.

[@derekpeterson4337]

Orthotics caused this condition for me in both feet. I now know that the orthotics weakend my posterior tibial muscle and therefore no longer support my PTT. It started out by feeling like my forefoot on both feet was skewing off to the outside when I walked. 36 year old male have always had big calf’s and legs.

[@Mindfulcatalyst_yt]

i dnt know why i haven't seen this sooner, maybe SEO on ur end

[@gallardo7813]

I’ve fully rested and fully healed. Do you think it’s best if I first strengthen my tibialis posterior with these exercises before I begin running again?

[@deborahrydman7615]

How did you rest and heal ? Did you wear orthotics ? What did you do to get better?

[@gallardo7813]

@@deborahrydman7615 I rested by just not running and doing other types of cardio until I felt no more pain. Now that I returned I made sure to slowly get back into running by not going too intense for the first 1-2 weeks. And after that if I do go intense I made sure to ice my shins after for around 10 mins. I also do some posterior shin exercises. I try not to be too impatient when returning because it can just mess me up again. It’s all about controlling how intense you train and not overdo it when your returning. Also strenthing some parts of your shins and fixing your running for could help. Just be patient and listen to your body. If you need to rest, make sure to rest.

[@originalxc]

Thanks for this great video. Been struggling with this for a while now and many of these exercises were what I think allowed me to keep running. Specifically rolling and stretching. I think my issue is either a shoe/arch issue or the posterior tibialis muscle issue, or both. Right now though its to the point where Im scared that itll cause permanent damage. I have medium/high arches and have been running in brooks adrenalines for a couple years now, which are known to be stability shoes. Contemplating making a change.

[@runnersconnect]

I would definitely give the shoe change a try. The stability of the shoe could be adding more stress to the lower leg since the foot can't absorb more of the impact

[@exav1996]

@@runnersconnect I have PTTD on my right leg and now transfered to my left leg. Ive been on this for 3 months. 2 months I went to PT but nothing helped. Please can you advice me? I’m in desperate need. I can’t stand up for longer than 10 minutes

[@exav1996]

@@runnersconnect I have flat feet and my podiattist made me change to brooks adrenaline and put inserts. I feel worse now 2 months in.

[@stuart6891]

Thanks for the advice much appreciated, most of all keep well in these difficult times

[@runnersconnect]

Thanks, same to you Stuart!

[@ladyfaithhailsham]

I’m at the first stage of this injury so working through those stretches. Great video. Thank you

[@michelleosborne1431]

My son didn't have injuries but was diagnosed young. Since he was young, the surgeon suggested waiting until he is fine growing for surgery & in the meantime west custom orthotics. He is now 21 & determined to join the military. He hopes it doesn't hinder getting accepted but my concern is the nonstop swelling in the ankles, plus the pain he is having learning to run. We just bought some Brooks shoes that is supposed to be good for ankle support. I guess we will see. I hope these exercises will help him.

[@nazubarik5334]

Thanks its really educative and helpful.

[@IgnacioChavez]

If one of the goals is to prevent further damage how do you make sure you're not doing that with these exercises?

[@runnersconnect]

It's tricky. You may need to have a long rest period plus a week or two of cross training before you're able to perform these. It would be best to consult a PT about the specific timing of the routines.

[@janmarinelli4162]

great information, delivered clearly and concisely. I begin the protocol today!!! Let's hope....

[@deniselivingston703]

Can you please discuss calcification in the ankle posterior ankle?

[@runnersconnect]

Hey, Denise! Sorry that is a bit beyond our area of expertise. I would start by consulting Google and scheduling an appointment with a Physical Therapist, where that is in-person or virtually.

This is exactly what I have, thanks for the video

[@DavidNouls]

Good video, I have just been diagnosed with this problem and had to stop my training. I had a small accident while doing a trail, kicking against a branch with my foot. I kept on running for 20k after that ... should have known better, but I had a race coming. I hope these exercises help.

[@runnersconnect]

Man, we've all been there. Thinking "ahh it'll be OK, what's an extra 20k?" So it goes 🙂 Hope the exercises are helping, David 👍 -Coach Michael

[@johna5428]

Good day I missed a stair and my ankle rolled in about a month ago bad pain still will try the exercises and hope for good results .I have tried ultrasound and tens machine and ice but still quite bad

[@alexanderdiaz2746]

why do i feel pain in the inner side of my ankle when i pull it upward?

[@gregmaryteng704]

37 yo male C/o: Pain on heel 5/7 diagnosis: posterior heel pain, flatfoot Radiograf: nomal ( kiv MIR) Pain score: 9/10 Plan: weight loss by 10-15% Heel support Refer physiotherapy and orthopaedic Rx: cap: Celebrex 200mg x bd x 2/52 ---- What type of physiotherapy works?

[@iamleedzz]

Dang, I must have a bad case of it because I can't even walk on it the pain is so bad and I'm on week 3 now. I got it just from walking apparently. Thank you for the information! Will be a while until I can do some stretches.

[@aldorsey1848]

I have a boot cast ( for broken Left 5th metatarsal). The cast lifts my Lt foot higher than the Rt. This over pronates Lt foot causing that ( Tibialis) problem with pain hugging the Medial Malleolus. By the way, it ( Posterior Tibialis tendon pain ) can be a very very quick problem. Earlier today I was fine. By 5 PM I could hardly walk. Also , all I did was walk a few steps INSIDE my kitchen ( Cooking) with the BootCast on Lt foot ,and bare footed Rt foot ( thus a huge height difference). Its amazing how quickly the pain came about ( and for seemingly trivial tendon stress).

[@rosiered2357]

i have PTTD with flat feet caused by hypomobility. Are these exercises any good for me ? i have to be careful with dislocations

[@rublaj]

Hey doc I had this for years I even had to stop playing soccer... but last year I discovered that jumping rope and doing exercises on the tampoline really helped and now I can even play soccer in the sand again.. before I could barely walk in the sand. this make any sense? maybe can help others...

[@paulgeorge9228]

Could this cause clicking and clunking when rotating my ankle? What can i do to fix it?

[@snow-wlkr7xplorer494]

Sir, can this injury cause drop foot? I remember people saying I walked with a limp though I didn't notice it. Maybe I injured something I didn't realize it. I need answers, and help; what kind of professional should I consult?

[@anitamurkes9511]

Hi again, Thank you so much for this video ! So informative ! Unfortunately I have stage 3 foot. after foot injury 10 years ago. The tibia started turning outwards last 6 months - that’s were the pain is.(did excercises for 8 months now) My doctor (here in Sweden) says I can’t have surgery because the ankle is too mobile. Not many options for foot surgery here in Sweden. If anybody has any advice -would be much appreciated.

[@anitamurkes9511]

What about phase 3-4 ? Is it possible to get better or do I need surgery ? What about stem cell treatment-it’s supposed to strengthen tendons ?

[@lelaunietalks8940]

I have stopped running for about 5 weeks because I have dull pain and sharp pain sometimes 70% of the time it feels fine , i can do single calf raises and feel no pain i have soccer tryouts in about 2 weeks so how should i approach this so my ankle gets better?

[@runnersconnect]

I don't think it would hurt to begin doing the exercises shown in the video at least every other day or so. Does taking time off help? You can do some cross training in the meantime to keep your cardio fitness up so you're ready for soccer tryouts. Otherwise, I would schedule an appointment with a physical therapist ASAP so you can get some more specific advice regarding treatment. Best of luck!

[@lelaunietalks8940]

@@runnersconnect Thanks for the feedback i'll do that 👍🏼

[@runnersconnect]

@@lelaunietalks8940 Sure thing!

[@SuperCuttyBlackSow]

My ankle is sore but I don’t have any of the other symptoms wondering if it could still be this?

[@kathleenborello2531]

I tore my PTT but the podiatrist hasn’t been willing to give me all this information and I’m becoming more and more disabled. Anyone reading this have an idea? I thought I needed surgery but it won’t even be discussed!

[@cholote313]

I developed this shortly after my metatarsal stress fracture. I was out about a month just resting. I think I tried jogging to early too fast. Hopefully it goes away.

[@runnersconnect]

Wishing you a speedy recovery!

[@zanmar6764]

Really informative and helpful.

[@mkrupicka]

Great info, thanks!

[@AkashJaiswalAJ]

My pain is very focused to one point, that is to the bone where tendons connects. I think it's mainly due to hitting football with that part. Please help , do you think it may be possible.

[@iolanda311]

Yh I have the same thing how do I treat it

[@jonsopher6766]

I had PTT which healed over time, I iced my foot and rested. The traditional surgery is a big deal, but I was curious if you checked the studies on titanium spacer-implants. This implant is placed into the naturally occurring space between the ankle and heel bones, called the sinus tarsi. My Doctor at HSS says he takes more out then he puts in and doesn't really recommend them. He said there's another surgery in which they can move the ankle over, but I didn't get the details.

[@runnersconnect]

Have not checked that, Jon. Good to know the info from your doc that he doesn't really recommend it. We're always proponents of trying EVERYTHING you can in terms of strengthening, PT, etc. before considering a serious surgery. -Coach Michael

[@jeffb1886]

I came here looking for help after a uneventful 30mi bike ride 2 mo ago. Next morning I couldn't touch my foot to the floor! 3 days hobbling with cane. Diagnosed with PTTD. Severe pain at the "insertion point" where the PTT meets the navicular above the arch. Still in discomfort and taking FOREVER to fully heal. ;-( Flat feet and collapsing arch during the ride prob strained the tendon. I'll try some of these healing and strengthening exercises. Thanks.