Exercises for Post-Tibial Tendinitis

[@ericguyer1125]

These exercises are working for me after a week. Developed tibialis posterior pain at insertion in arch while training for 50k. I’ve been cross training since the race, visiting doctors, changing shoes, cycling ibuprofen, meeting with physical therapist, etc., with no real improvement after a year. I have naturally flat feet and over pronate, although switching to forefoot strike many years ago was helpful in my mid thirties. At 50, and pursuing ultra distances, my arch pain became limiting, and depressing! The first thing I noticed when doing these exercises is how tight my ankles, Achilles, and calves are. I notice less pain and tightness in feet in the mornings, and have hit a couple 8 mile trail runs since beginning these exercises. Less pain both during and after each run. Really hoping the improvement continues, but have to say so far, so good.

[@___SourR34___]

2:06 Exercise 1 4:42 Exercise 2 6:28 Exercise 3 8:12 Exercise 4 (band required) 10:35 Exercise 5 (chair required)

[@WestieRunner]

PSA!

[@Noah-sm1ze]

Appreciate it!!

[@christianthornhill9159]

And how long do you do each exercise for?

[@adlux13]

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

[@WestieRunner]

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

[@seishun9611]

Exercise 1 - 3:04 / 4:13 (double knee taps) Exercise 2 - 4:48 / 6:06 (single knee taps) Exercise 3 - 6:30 / 7:26 (LR reaches) Exercise 4 - 8:31 / 10:09 (banded inversion) Exercise 5 - 10:34 (altered calf raise)

[@lisagiannoumis3816]

So i tried these this summer, right after i began feelinb my tibialis pain. Ultimately, they made me feel worse because i wasnt ready to progress that quickly. Almost a month into a formal PT program finally this fall im doing many of these, some modified still. I hever had an MRI and my podiatrist decided i had a limb length deficiency so she no longer cared ("theres nothing you can do to fix this" were her words and she was reluctant to give me my PT referral), but i suspect i am stage I-II. So i want to say if these arent right for you dont despair, you may just need a PT program to help you work up to these. But it seems like these are what my PT is working me towards and even though im not quite there the pain is markedly better. These exercises WORK! And trust your gut if what a doctor is saying doesn't make sense to you...my PT was definitely like I'm not even sure you have different length legs and regardless we can probably improve how you're feeling with exercises.

[@Saynt.Lauren]

Thank you! I've been doing these for the last 3 weeks and years worth of pain is completely gone. I can even walk barefoot on hardwood floor which would have wrecked me for weeks before. Thank you a thousand times over for this video!!!

[@WestieRunner]

Glad to hear that they have helped!

[@ob7125]

Thank you so much for this video! I'd been going through post tib pain from past 2 months and had not been able to run at all. None of the exercises I'd been doing were changing anything. Came across this video on Reddit and I've been doing these exercises regularly from past 2 weeks. These exercises seem to be hitting the right spots and I've noticed significant improvement in the pain and discomfort. These have been so effective that I've started slowly resuming running pain free! Can't thank you enough!

[@WestieRunner]

Great to hear, keep going!

[@jg3474]

Did you have pain or discomfort after doing them and then it got better?

[@olivierquerry6867]

Hey man, don't know if you're still active on KZbin, but thank you so much for this video. I've been training intensively since January for a marathon without any issues, but the past month I've developed the tendonitis making my runs very painful. Your exercices helped me considerably, I don't want to say I'm 100% but the pain is entirely gone. My marathon is in 3 days, hopefully everything goes right! Cheers man, thank you so much ❤

[@PRIMEOPTIMUSML]

Good luck man! Let us know how it goes

[@olivierquerry6867]

@@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.

[@thenayancat8802]

@@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

[@WestieRunner]

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

[@olivierquerry6867]

@@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!

[@marcusjohnston3138]

After a lot of patchy progress with other exercises, these were what finally fixed my issues! As well as fixing some metatarsalgia/ swelling issues. After I was comfortable with these, I found just standing on one leg was great for me, and I could do it anywhere 😊 So glad I found this, thank you!

[@Noah-sm1ze]

Big results so far for me after only a week! Thanks man, nothing else has seemed to help but these are doing a lot for me

[@WestieRunner]

Great to hear. Keep going!

[@svpisaac]

still saving lives 5 years later

[@bloodyhell451]

Great vid. Different angles of the same excercise really help.

[@WestieRunner]

Spassibo tovarish!

[@Saynt.Lauren]

Thank you. Ive been desperately trying to heal 'plantar fasciitis' for two years that was misdiagnosed. Switched to all zero drop shoes which made it significantly worse. My massage therapist figured out yesterday that it was this tendon connecting to my foot causing my issues. I havent been able to run since this pain started and i'm looking forward to trying these out!!

[@CruzBoxing]

Any update because I'm on the same boat.

[@Saynt.Lauren]

@@CruzBoxing I've been doing these exercises for about three weeks and it's made a HUGE difference. My pain went from a level 9 to like a 0.5 or even a zero pain level within a week of daily exercises. If I miss a day or 3 it starts to hurt again a bit but I've been able to walk barefoot on hardwood floor for the last four days which is something I haven't done in years. If you haven't tried them yet, please do. This is the only thing that's worked for me and I've tried everything.

[@Saynt.Lauren]

@@CruzBoxing I also stopped wearing zero drop shoes and just looked for wide toe box shoes with an arch which I think helped too but not as much as doing these. Realistically I could probably wear zero drop at this point but don't wanna accidentally end up in the same boat again lol

[@umeshurocks]

Will give this a try, will come back after a couple of months. I am also working on pelvic and hip strengthening for anterior pelvic thrust. Seems like my fucked up posture as a teenager has let me astray

[@MrAndersson579]

Did it work?

[@umeshurocks]

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

[@lisagiannoumis3816]

I have congenital flat feet, suspecting too much flip flop wearing now triggered PTT. Both feet always ache to some extent after a lot of walking because they’re so flat, but just trying this once I’m feeling such a difference (a little pain, but like I’m stretching and working out muscles) I think I may do this for both feet. I have tried orthotics but never as helpful as physical therapy has been for other injuries so I think strengthening is my best way forward. Thank you for these!

[@mrfunbob2125]

Day 3 of doing just the first stretch exercise and my foot has stopped swelling for the most part. Thanks!

[@r_mashu6946]

Legend, going to start these exercises. Will try update you in a month or so. I have discovered i have a mobility issue in hips thats causing unequal running and i think this is the cause. So i will be doing the MYRTLE workout alongside yours. I have no idea where this PTT has came from, didnt even increase my load or change shoes. For some reason it is about 2.5km into every run it starts hurting around my ankle (feels like inside the joint bone like you said), then stays at this pain (2-3/10) for the full run. Then it is a little tender the next day.

[@jobinthomas6372]

How did it go ?

[@dru5507]

Thanks for posting this video, I use the exercises myself and you seem like you’ve helped a lot of people out with it so fair play! How cautious was you with building back up your running mileage when your PTT flared up? Cheers.

[@cyndymarks835]

Thank you for sharing, i am about to try these, i also have PTT, but i also have peroneal tendonitis, haven’t ran for 2 months now. I run on trails which are uneven terrain..

[@WestieRunner]

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.

[@Firewalkwithme44]

thanks for this! I've been dealing with PTD for almost 2 years. I'm a runner who has had issues with rest days / taking time off. most recently took 3 months off running., did stair master and biking with a few walks, and got an orthotic. I just returned to running by doing jogs 2 weeks ago, but think I went too long jogging too fast, as I am having some soreness reoccurring on the post tib now. very frustrating. I do many single leg calf raises, as well as the eccentric holds with a band (inverting the tendon). I do Mobo board balance every day. I do have bunions on my feet, and run in zero drop shoes, but, as mentioned, I do use an insert to raise the PTD side arch. I'm confused if I should keep this insert in or slowly ween off of it? I haven't seen these ones yet, thanks for them! much appreciated. it's confusing to know how to get this completely fixed so I can run at least 40 miles a week again!

[@lifesquixotic]

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

[@Firewalkwithme44]

@@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!

[@caslone88]

Are you doing this is both legs of just the leg with the issue?

[@Ke-qv3md]

Going to try these, as it looks as if I could do these. I can't do a right heel raise without hanging on due to severe pain.

[@kyounao]

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

[@hoosieraussis1]

I'm raising my heels on both feet, then lowering down on the one affected foot

[@johnk2347]

It’s painful even to walk, and I have to limp to mitigate the pain. Should I be doing these exercises at this stage of injury or rest until the pain has subsided, then start exercises slowly? I am 5 weeks in and there have been hopeful moments and then I try exercises and the pain comes back.

[@lifesabeach9451]

After trying these helpful exercises, I wondered if a glider machine might be good for my PTT because what it does to my feet reminds me of the stretching you do. So I tried the glider and, so far, the pain seems to have decreased.

[@SpencerJones-q2f]

Hi, I've been diagnosed with a tear in my PTT and have had my foot in a boot for 6 weeks. Would these exercises be ok to slowly build up with?

[@WestieRunner]

Oooh, a tear in the PTT is a bit beyond my skill level if I'm honest. I had a mile- to mid-level of tendinopathy but never had a tear. (at least, as far as I am aware.) I'd check in with your physical therapist and see what they would say.

[@scottbailey7692]

Great video, I’ve been suffering on and off for a few years now . I’m 16 weeks into my training plan for race to the king next month . I find that running on the trails have made my ptt quite sore . I totally agree with Altra running shoes, zero drop just seemed to make it worse over a period of time. Currently running in the peg 37 with an of the shelf insert for high arches. Thanks once again for the help.👍 scott.

[@WestieRunner]

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!

[@nznige]

@@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

[@henryyu4694]

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

[@bahloolkhan7841]

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.

[@Phylosics]

10:44 It seems your left calf has more pronounced veins than your right calf. Is that typically a sign that some injury occurred and hence the veins enlarged to allow more blood supply?

[@WestieRunner]

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.

[@lisagiannoumis3816]

Just want to say worth pushing through some pain (obviously you're not pushing through excruciating pain) and making sure your form with heel lifts is flawless. Even if you're like me and you can't lift 100% all the way up If the pain is significant then I have to say compression has probably done the most for me, with ice and/or ibuprofen . I use a brace if things are really bad. I still haven't found THE shoe and insert for me yet though, would be curious to hear what works for you?

[@numaanhuda8621]

Brilliant video cheers !

[@WestieRunner]

Glad to hear you liked it. Hope it helped.

[@PS-lr9sj]

The video i need during this time. Currently dealing with PTT injury. Never ever had this issue before. I started having when I changed my shoes from Asics Gel Kayano to Hoka Bondi. How many months of total rest did u have to take when u had the injury initially? How did u return to running? What shoes do u use currently for tempo runs and speed days? ( thanks so much for sharing these exercises...I am going to do it everyday now)

[@WestieRunner]

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.

[@PS-lr9sj]

@@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?

[@WestieRunner]

@@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!

[@PS-lr9sj]

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

[@agungputra3188]

@@PS-lr9sj can you give update?

[@raschidmalik464]

how are you? I am running since 2006. I have tibial posterior too. Help this really exercises. I have afraid that get more. thanx for video.

[@WestieRunner]

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.

[@raschidmalik464]

@@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 :-(

[@raschidmalik464]

@@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?

[@fingerstyleacoustic6214]

Hi sir, very nice explanation!! I wanted to ask if that would help in this pain as i have flat feet and accessory navicular bone.

[@WestieRunner]

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.

[@daniellehack7416]

Doctor told me to take month off...I wonder if I can do PT / things like this first before doing that. I run many miles with no pain or mild pain. Did not get moderate until mile 14 yesterday

[@collaboratedCAFFIENE]

I got diagnosed with ptt about a month ago, going to try these, thank you!

[@WestieRunner]

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

[@timdann2233]

Fantastic video. Looking forward to trying these. Thank you

[@WestieRunner]

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.

[@MariaHoffmeyer]

I have found eccentric contraction helpful with other tendon issues. I'm trying to decide when to start trying these. My pain only kicked up 5 days ago after suddenly being longer on my feet than I am used to. So....not a runner anymore, just an older person trying to live their best. At first I did some trigger point work. Started resting today as I could tell last night things are not good... Had you done rest and felt things calm down before you started these exercises?

[@bismarkbizmark5639]

Were you able to do the last exercise, the modified calf raise, right away? It seems like a high load exercise like that would be too much if the tendon is in a state of high irritation.

[@WestieRunner]

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.

[@DavidJackson-un7fs]

Hi do I foam roll or do any calf stretches too. Also I usually do 50 to 60 miles. Dropping to 30 to 40. When u did exercises did u push through it if it felt a little uncomfortable?

[@kieranmann5622]

Thanks so much for the video. I have PTT on the right side. And Im assuming most people usually develop this on one side first. Would you recommend exercising both sides equally? I.e doing the same amount of reps for both sides when conducting a session of these? Many thanks!

[@WestieRunner]

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.

[@kieranmann5622]

@@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.

[@WestieRunner]

@@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!

[@leetilghman1293]

Should I do these exercises on both feet even though I only have the tendinitis in one ankle?

[@WestieRunner]

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.

[@jobinthomas6372]

I started doing this every week. Need to switch to every week and see how it goes after 2 months

[@WestieRunner]

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

[@davethefarmer46]

Hi this looks really useful. May I ask, how bad was your pain to start with? And how did you phase the exercises in - i.e. did you ever work through and pain or discomfort at all, or stop as soon as you got a twinge? Finding it really hard to judge mine as I barely get any pain in exercises but it comes to bite me in the evening!

[@WestieRunner]

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.

[@davethefarmer46]

@@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.

[@WestieRunner]

@@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.

[@davethefarmer46]

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?

[@agungputra3188]

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

[@multiorangestudios5489]

Hello, I have a question regarding the rep ranges. For example when you say 30 reps, is this set up in sets or just 30 reps in 1 set and move to the next exercise? Thank you!

[@WestieRunner]

Yes, that's right. Do each exercise with as many reps as you feel will help in a single set and then move on to the next. I would sometimes do two sets in a day: one in the morning, and one in the afternoon/evening.

[@multiorangestudios5489]

@@WestieRunner Awesome, thank you for your clarification and video, these exercises have been very helpful already!

[@Eddie-lz8lb]

for exercise # 2, do you have one hand on the wall?

[@WestieRunner]

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.

[@Noah-sm1ze]

Hey! If you see this, or for anyone with experience in comments, I was wondering if you are able to still run some while symptoms are there and recover or if I would be better off taking a break from running and cross training.

[@Savage-yp4rx]

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

[@Analoguebubblebath89]

My ankle won’t physically bend so my knees touch the wall

[@Ke-qv3md]

What shoe would you recommend for an ordinary person not a runner, but I do get a lot if steps in a day. I just bought a pair of Under Armour HOVR Turbulence shoes, would they be good for my PTTD alone with powerstep protect insoles

[@JamieDarlison98]

Hi Gareth what running shoes would you recommend for mainly road running? Thanks, Jamie

[@Fabian-ci4cb]

thanks for the video, I took some days off running and did the exercises and could run without pain and "light legs" today :) one question: exercise 1 and 2: are you supporting yourself with your hands on the wall or are you standing freely when doing them?

[@bismarkbizmark5639]

What was your pain level by the time you started these exercises?

[@dinaafkhampour9274]

Thank you for this video! Can you recommend any running shoes for PTT? I am interested in Nike and Hoka brands but curious to hear your thoughts.

[@WestieRunner]

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.

[@nznige]

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

[@joesr31]

the second one hurts when I do that, like when I shift my weight onto my injured ankle, am I doing it right? Hurts right below my ankle bone on the inside of my feet

[@stellarstoof]

Fantastic video, thank you. Question about the theraband exercise. Where are you feeling that work? I feel the most "burn" in my lower calf, middle and outer near the ankle, and a little on the shin (anterior) near the ankle.

[@WestieRunner]

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.

[@stellarstoof]

@@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.

[@WestieRunner]

@@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.

[@jellekraak7930]

Hi, would you recommend doing these exercises before or after running?

[@WestieRunner]

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.

[@kellychristensen7309]

Do you find this pain is due to overpronation? And if so, do you use insoles or higher stability running shoes?

[@WestieRunner]

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.

[@adithiudupa7767]

Hellooo thank you for the video! I had this pain a year back and it reduced with PT after a few months but I now have flare ups every now and then although I am consistent with the exercises. Is this a normal recovery curve?

[@WestieRunner]

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.

[@Person64479]

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

[@WestieRunner]

@@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.

[@Person64479]

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

[@bunnyguy]

Hey mate, thanks for these. I have been struggling with PTT. I've been doing these exercises and I think they are helping. My problem is, straight line running is fine, but any time I am on a banked surface, or taking a turn up a hill it gets strained. I've been taking a couple weeks off a time and testing it but it hasn't gotten any better. Do you have any advice towards this? Should I just rest completely for months?

[@WestieRunner]

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.

[@sarahleighart2210]

Thank you for these, just started developing it after transitioning to altras the cure my plantar fasciitis. I don’t want to ditch the wide toe box of altras as i it’s helps the pf. Do you think some insoles in the altras would help and do you advise some rest before I start these?

[@WestieRunner]

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.

[@nznige]

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

[@kaseylawrence]

How's your tendon doing these days?

[@WestieRunner]

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

[@kaseylawrence]

@@WestieRunner that's great to hear!

[@henryyu4694]

my ptt is swollen and hurts in the inside shin area. I can do 3 sets 20 bent knee calf raises no prob. I'm doing the Thera band too. when should I begin running? 10 one legged hops hurts tho

[@henryyu4694]

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

[@WestieRunner]

@@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.

[@WestieRunner]

@@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!

[@henryyu4694]

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

[@WestieRunner]

@@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.

[@Ke-qv3md]

Still about the same. I don't have time to exercise for the most part. I went to a foot doctor and he said the only way to cure it is surgery. The ho in and break a bunch of bones then they put them back together. I won't do that. He said he could prescribe meds but once I stop them the same issue will come back. So I am just trying to do the best I can and try to stretch when I can fit it in

[@whatthe6532]

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

[@svpisaac]

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

[@jasminenassar932]

Is it normal to feel some pain when first doing these?

[@antoniopena890]

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

[@WestieRunner]

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

[@binho4275]

Can I do this everyday?

[@WestieRunner]

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.

[@Spidermonkeys29]

I have tibia tendonitis, arch pain with achilles tendonitis. yeah i cant make this up its a nightmare. 2 years ago I switched to zero drop shoes and this all started. Im in bad shoes now but cant wear any shoes it hurts my arch. I cant do the pt exercises. I can walk 5 min a day barefoot and doesnt inflame me too much. do you think if i walk barefoot 5 min a day then couple days later 6 and so on. And gradually increase manage my pain that i am getting stronger and eventually could go to wearing altra shoes etc because it would be stronger. the only shoes i think I can wear. I dont work no kids. i can monitor how my pain is and what i do. My pt says it wont hurt 5 min a day but wont strengthen it. I would think it would be what do you think.

[@HieronymousLex]

Hey, I know it might sound crazy, but you should look into TMS, and read the book “Healing Back Pain” by Dr. John Sarno. The body heals itself from injuries, and small structural abnormalities shouldn’t cause intense pain, you walked around your whole life before switching to zero drop shoes just fine, and I assume you’ve attempted to heal your feet for a long time. I also have ankle pain, but I’m just now realizing that it is connected to my TMS. I suffered from life-ruining back pain for several years, I was completely devastated and desperate. I finally read that book and it began my healing journey. It took a while, but very quickly I was able to let go of much of the emotional distress and anxiety caused by the pain, which is one of the worst parts about it. If you consider yourself a high strung individual, if you’re a bit of a hypochondriac like me, and if you’ve been through a lot in life and emotionally stuff your life problems down and avoid thinking about them, I’d say it’s very likely you could be suffering from TMS. You can read about the theories as to why and how it works but there’s a lot of success stories online of people curing chronic pain of all different types after learning about TMS.

[@mrfunbob2125]

thought I had a bug on my screen at 7:54 XD

[@osigeorge7105]

0

[@WestieRunner]

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