5 Home Exercises for Tarsal Tunnel Syndrome

Today's video covers home exercises for tarsal tunnel syndrome, which affects the tibial nerve on the inside or medial region of the ankle.
The tibial nerve is a branch of the sciatic nerve. It runs through the calf region and then through the tarsal tunnel, which is located on the inside of the ankle. Compression of the nerve in this tunnel can lead to nerve irritation of the tibial nerve and pain on the inside of the ankle and sole of the foot. In severe cases, atrophy of the muscles in the sole of the foot can occur.
Besides the exercises demonstrated in this video, you may want to consider trying an orthotic if your symptoms do not improve. Pronation or flattening of the arch applies stress to the tibial nerve, so if you notice this movement tendency, then you may want to see if an orthotic helps your symptoms.
*My new book has comprehensive rehab programs for the 50 most common orthopedic injuries and pain issues. The nerve pain program in the low back chapter has exercises that can help people who are suffering from tarsal tunnel syndrome. Click the following Amazon link to learn more about my book. a.co/d/5UMewTP

[@wellspring2life-]

Excellent!

[@RehabScience]

Thank you!

[@amandag.5967]

Your video was the first I've heard of tarsal tunnel syndrome, previously I thought I had pttd. But the description of Tarsal Tunnel syndrome fit my symptoms so much better, and made sense because I've had sciatic pain off and on for years. I bought your book immediately, and have been following the exercises every day for the last 5 days and already I'm feeling better!

[@RehabScience]

I’m so glad the video was helpful! Thank you so much for ordering a copy of my book!

[@Momzie808]

I just tried doing some of the exercises because of the pain I have then found out it is tarsal tunnel syndrome because soon after some of the stretches my pain was mostly all gone. I will continue doing them in the morning and in the evening. Thank you much appreciated your video!

[@robertasalvo1077]

I have chronic tarsal tunnel syndrome and I have had for so long, is it too late to do these exercises? You mention that these can be done several times a day, my question is for how long do I need to do them. Should I continue with this as a daily routine after the pain is gone. My feet and ankles are weak and need strengthening, along strengthening the calf complex. Physical therapy has not be helpful as they made it worse by stretching the nerve. Wish I could find someone like yourself. Thank you for a great video.

[@jacquelynsanders9576]

I had the surgery for this on my right ankle. I have flat feet and right ankle had too much pressure due to the pronation. Going to try these exercises, because sometimes my ankle gets a bit achy.

[@adriennewood2274]

I would also like a video showing exercises for carpel tunnel syndrome

[@lfior]

I was looking at your ankle strengthening and rehab exercises for injuries but I think tarsal tunnel is what it is since it's swollen on the interior side, so thank you! I assume it's good to also strengthen the ankle if one has tarsal tunnel syndrome though? either way, very helpful :)

[@shubhada1960]

Thank you very much for video. Actually I suffering with heal and sole pain. Orthopedic Dr. Diagnosed it as planter facitis. I am doing regular planter streching.But when I heard you . I think it is tarsal tunel syndrome. Now I will add the exercise that you have suggested. I think this will help me . Once again thank you for great clear video.

[@RehabScience]

I hope the exercises help you!

[@nontokozoprelacia274]

Does you book have special tests? And please do the videos for them as well.

[@RehabScience]

My book does not cover special tests as it is meant to teach people the best therapeutic exercises that they can perform on their own. Special tests require another person and really a trained practitioner. Furthermore, special tests have been shown over and over again in the research to not be as special or valid as we once thought they were.

[@janet.0.]

you said a lot of people has pronated ankle. so has to lift arche. And why last excerise do turn in not a turn out? I always thank you for your contents from korea🇰🇷🙏

[@user-pt6bd2vj3p]

Great video. Do you find heat or cold compresses helpful with improving tarsal tunnel? Thank you.

[@RehabScience]

Both ice and heat have research supporting their use for the temporary relief of pain. I would probably start with trying heat since ice can actually slow nerve impulses and could create more neurological symptoms.

[@olanna5351]

I recently developed severe tarsal tunnel syndrome. It’s making it very difficult to walk. I can only do exercises in a chair or standing. Thanks for your help.

[@RehabScience]

I hope these exercises help you!

[@dessiecoder2116]

I am also having trouble walking. GP referred me to podiatrist. I have a weak foot which seems to pull on my thigh when walking. Little power pushing gas pedal and can’t heel walk on it. This makes me walk off balance and feel off. Freaks me out. What are your symptoms walking? Thanks

[@rbmoore740]

I was just diagnosed with Tarsal Tunnel Syndrome last week. I have to start physical therapy this week. If this don't work next step is surgery

[@sharonhoussou6032]

Hi Dr. Walters. How can I get those therabands with smaller loop for foot exercises? I have tarsal tunnel and cannot run anymore and it hurts to walk. In trying MLS therapy but I see I might need to do daily exercises.

[@RehabScience]

Here is an Amazon link you can use to get a set of loop bands like this. a.co/d/bL3KLmR

[@clips1363]

I want ask how many time i should do like what ever i want ?

[@PraneethChittimilla2002]

I'm 21. I've recently joined a gym and while on the elliptical running machine, I've noticed when I pointed my toes forward, my legs are slightly bent outwards from below the knee. I guess this is called knee valgus. For years I've always had my toes pointed outwards or laterally while walking and standing so I've never noticed that my legs were not straight. I can stand with both my ankles touching just fine and my knees are in contact too when I stand like that. It's barely noticeable on normal every day clothing and only noticeable when I'm wearing shorts and that too if I pay attention and point my toes forward. Will continuing my workout routine in proper form with feet parallel to each other and toes pointed forward make my knee valgus worse? Including the elliptical running machine and squats and other leg workouts. Or should I do all my workouts with toes pointing outwards which happens to be the natural form for me? Will this make the knee valgus worse? I have no knee pain and I can walk for miles without any problem.

[@RehabScience]

Neil valgus with general every day tasks isn’t associated with injury. It only becomes a problem in jumping and change of direction in sports, like soccer. If you are interested in working on your control and limiting this movement, I would recommend trying the exercises in the video I created on knee valgus. Here is a link. kzbin.info/www/bejne/lXbOlqOLjJd4qJosi=lO8a8JZRkcQWL4sf

[@PraneethChittimilla2002]

@@RehabScience Thank you! Yeah there's no mobility limitations I've experienced as far as I'm aware. I just needed to know if the angle will increase and valgus will become worse if I continue working out with my feet pointed forward which apparently is the proper form to work out the lower body (squats and stretches). I have my feet and toes pointed laterally while walking and standing which happens on its own and is my natural form.

[@sivanbo]

Hey. Super..I hv pain on bone end above arc. no heel pain, planter. still i use insole for arc support, hot/cold water dip, stretching not helping. Few times get pin n needle on upper toe region. early morning no issue or walking or running. What could be remedy. No inflamation or continuos pain. Near Talus bone end.

[@onetypeofstrength]

Do you have exercises for drop foot? Mine is severe so I can’t move my toes/ankles but wondering if this is good for trying to get a stretch? Thank you for your videos!

[@wellspring2life-]

Try to start with some isometric holds. Resist dorsiflextion and stretch your calves. Apply trigger point release (foam roller in video) to the calf muscles.

[@RehabScience]

I do have a foot drop video, but the movements do require some activation of the ankle dorsiflexor muscles. Here is the video, if you want to try the exercises. If you can’t do them, I would recommend working with a physical therapist who can implement neuromuscular electrical stimulation. kzbin.info/www/bejne/laKckKF9gM-YjJosi=MJdr9pQG99zS9RFU

[@wellspring2life-]

@RehabScience maybe some tactile cueing and PROM first, pnf

[@onetypeofstrength]

Thank you both!

[@alishueib4190]

Hi doc , kindly i need your help I had a car accident 3 weeks ago I had fractured my c6 and c7 bones in my neck That led for numbness in my left arm , its almost useless , kindly can you recommend some moves to make me be able to move my arm again 😢 plz

[@wellspring2life-]

You need physical therapy. Do everything you can to recover, don't let it go. Inflammation and adhesions will develop. You need: Range of motion, gentle stretching, NERVE GLIDES medial, radial, and ulnar possibly, gentle eccentric strengthening. All the musculature around your shoulders and cervical regions need gentle trigger point release with ART Active release technique (as in the video when he moves his ankle while applying pressure to the muscles). This can be done with hands, balls, foam rollers, etc. After an accident your muscles tighten to protect your skeleton and they get stuck. This can cause restrictions around the brachial plexus (nerves and vessels). God speed and hope you feel better. Hope there is insurance or medical payments. If you go to therapy make sure they include nerve glides in the Plan Of Care.

[@alishueib4190]

@wellspring2life- i dont know you are, but you are angle Thanks for the tips. i truly appreciate it 🙏

[@alishueib4190]

@wellspring2life- one question, when i stretch and message my fingers, "mainly my thumb and index finger because they are i can't control." If i felt any pain, should i ignore and keep going or stop the exercise?

[@wellspring2life-]

@alishueib4190 sounds like nerve problems, only mild pain that is tolerable and only a few reps. You need someone to help you with the muscle work. Also nerve glides are best in the hot shower or after a shower and 10 reps of each per day, no more. It can take a few weeks to work out. You need a PT professional if possible.

[@anadionisio4239]

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