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

[@PL-kf2dz]

Great informative video! Thank you

[@PerformanceSportSpine]

Glad you enjoyed it! Thanks for the comment

[@tamasdornyi3073]

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

[@PerformanceSportSpine]

Thank you!

[@johntejada6974]

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

[@PerformanceSportSpine]

Thank you!

[@haepisaus]

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

[@PerformanceSportSpine]

That's awesome to hear, glad you found it helpful! Tendon issues can definitely feel like the pain is over the bone

[@mariaaiello5181]

Thank you so much

[@PerformanceSportSpine]

You're most welcome

[@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!

[@PerformanceSportSpine]

Thanks for sharing your story. Glad to hear you were able to success resolve your issue

[@Gumbier_Than]

I wish that worked for me. I was doing my PT, trying to stay off it, and taking antiinflammatories. The scar tissue is so bad, and has been for two years now. ☹️

[@divinepurity8850]

@@Gumbier_Than Sorry to hear best of luck if you need advice or someone to talk to I’m here for you bud!

[@yasshhh15]

Bro tell me, I am facing this on my left leg. It's not that much of a pain when walking or standing. But I feel it when streching, I am not running for 1-2 months now. I am already using orthotics, after stretching it feels , I stretch my ankle without pain but the first stretch hurts. I have only 2 months left to fix it totally because I will try for the French Legion around january. Please provide me steps so I can fix it in time.

[@divinepurity8850]

@@yasshhh15 Then stop stretching it anything that makes it flares up pain stop your only gonna slow down the process , i was dunking my whole foot in a bucket of ice till it was significantly freezing on and off , once the inflammation feels somewhat gone go very light on everything the most crucial phase is when the inflammation goes down then strengthening i did like one calf raise rested it then later two you gotta start super slow, also rubbing it and braking up the scar tissue then doing calf rasies really helped as well, its one of those operations the faster you go sometimes it will slow down recovery process !

[@zubariaaslam5375]

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

[@PerformanceSportSpine]

Thanks for watching. Yes you can, as long as it is a adjunct to the rehab exercises

[@anikbinashraf]

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 ....!!

[@PerformanceSportSpine]

Great to hear! Sorry to hear about your ankle, hope the video helps. Thanks for watching.

[@nicolasa5704]

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.

[@PerformanceSportSpine]

Thank you!

[@billwang3720]

Me I didn't have the pain until last week and that's when I started jumping rope thank 😂 I couldn't figure out why this was hurting

[@nicolasa5704]

@@billwang3720 I took 2 weeks of jumping rope and my foot pain is gone. I resumed jumping yesterday but only for 5 minutes and it felt much better. So with that in mind im still going to jump but not for 10-15 minutes/day. 😁 glad I could help.

[@NPPREMA]

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?

[@PerformanceSportSpine]

Any time! As for when you start we can answer that specficially. It is all about finding the right entry point and adjusting the dosage accordingly

[@NoodleDoodleme]

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!

[@PerformanceSportSpine]

This issue can come out of nowhere. This will help you. Let us know if you have any questions along the way. One recommendation is be patient with tendon rehab, most likely will take months, not weeks.

[@NoodleDoodleme]

Thank you so much for your reply! I do wonder if a shoe sole will help since i do notice that my injured food's arc has become a little flatter? Or maybe a ankle brace? thank you so much for your time and advice! @@PerformanceSportSpine

[@PerformanceSportSpine]

@@NoodleDoodleme You are most welcome! Those are all good options to try and see which ones help. There is a trial and error component to this. Let us know if you have any other questions

[@NoodleDoodleme]

@@PerformanceSportSpine I’m gonna try and see! Thank you so much!

[@stratos1974a]

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.

[@PerformanceSportSpine]

Yes, absolutely. The mechanism that overload the FHL could likely do the same to the Post Tib. Thank you for the comment!

[@stratos1974a]

@@PerformanceSportSpine thank you for the answer! What do you suggest to do about it?

[@ashwaqtalib7615]

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?

[@PerformanceSportSpine]

The exercise and advice in the video are the only treatments we have. Sorry to hear you have dealt with this for so long. If the feet have enough structural changes, often surgery is the best course if available. Best of luck!

[@tomrevitt9751]

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!

[@PerformanceSportSpine]

Sorry to hear you are dealing with this for so long. How long have you done the exercises in this video? Have you done the exercises again more recently?

[@tomrevitt9751]

@@PerformanceSportSpine ​Thanks for the reply. I did the exercises for 6 weeks after my cast came off to get me back to have enough strength to walk somewhat normal again, that was years ago. Honestly i haven't done them since, as soon as i was discharged from rehab i went back to work on reduced hours for a little while. I haven't done the exercises in your video recently, the only exercise i do is the knee to wall stretch when feeling stiff. I have started to introduce glute exercises into my training program 3 times a week. I thought time would heal after 5 years.

[@PerformanceSportSpine]

@@tomrevitt9751 Yes, of course. Tendon issues are counter intuitive, rest often just makes them weaker, not healed. If it is this condition, do these exercises and be patient, it make take several months. But nothing beats consistency with gradual progression for tendon rehab

[@tomrevitt9751]

@@PerformanceSportSpine Thanks. I’ll introduce the exercises in the video into my workouts starting on lower reps and build up over time.

[@zico1583]

Have you seen the blackboard device mate I've had this issue (no surgery) since 2014. Cam back from deployment in Syria and out of nowhere I got this pain steps I followed 1 physical treatment for 3 months months which consists of Shockwave therapy Dry needling Deep massage Strength training Cortisone shots lots 3 mri,s Prp injection (got relief from prp for 3 moths was back running and out of nowhere it came back should have gotten a second prp from what I've read up on. Started the blackboard they have a lot of vids on Instagram training sections. I've seen the top specialist consultant in my country spent 1000s ( no health insurance 😣) Diagnosed me with chronic ankle instability told me to do the exercise with, the blackboard physical therapy good running shoe. As of now tbh I'm a lot better than before that old military grunt to stick at is still in me. Hope this little bit of info helps bro

[@anoth3rgrl]

does the pain go through behind the knee as well?

[@PerformanceSportSpine]

Not for this condition, that seems like something else

[@luadiassousa6160]

when to switch to progression 2 ?

[@PerformanceSportSpine]

When the exercises are easy and there is no or very minimal pain.

[@secretariatgirl4249]

Biggest issues for me are a weak leg after a laminectomy and a big toe with 2 surgies when I was in my teens...no rehab back then, hammertoe and a toe that doesn't move up well enough. Suspect a chip or something blockint the toe movement. At 73, not much an be done..so I twist my foot when I try to walk since the toe doesn't move correctly. Usually ok but I tried to walk with a friend, and had to stop. Now, inside of ankle and the muscle in the calf are a problem! But I will have to wear a lace up brace for sure...or, should I first put a walking boot on to really rest it?

[@PerformanceSportSpine]

Hard to say, sounds like the foot got over worked, some temporarily rest may be benefical. Hope these exercises help!

[@idendagen8659]

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?

[@PerformanceSportSpine]

Hi. Yes, assuming there is no damage to the tendon or other medical reason for the swelling I would remove it. Use ice or movement to help decrease the swelling instead

[@SaraAli-zi6ju]

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)

[@PerformanceSportSpine]

Sorry to hear that your mom is dealing with that. I would ask her doctors is she is ok to start some light exercises. If so, start her very slow and she how it goes. Please let me know if you have any questions

[@SaraAli-zi6ju]

@@PerformanceSportSpine thank you so much

[@PwrGK_]

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?

[@PerformanceSportSpine]

Can't say for certain, but from what you said seems like the sprain of the ankle was the mechanism of injury.

[@mightybread3041]

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)

[@PerformanceSportSpine]

Hard to say for certain, if there is no bruising I would try in about 5-7 days. Start light and see how the ankle feels the next morning. Adjusting accordingly

[@ritabarker6802]

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.

[@PerformanceSportSpine]

That is a very common presentation, so likely this is the issue you are dealing with.

[@_pronounced_]

What to do if I definitely have this plus pain in Achilles that is definitely thicker that the other one and pain in the heel ?

[@PerformanceSportSpine]

The tendon gets thicker as a protective mechanism to compensate for the degenerative part. Here is a Achilles Tendinopathy video: kzbin.info/www/bejne/Y5-mZYyDg5Z1aMksi=V03rBrLjqqwEzGrj Here is a Plantar Fasciitis Video: kzbin.info/www/bejne/d4DPk3h6gdB0j68si=rBICQEGQz9yp1iJk

[@idendagen8659]

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?

[@PerformanceSportSpine]

How long did the pain last? Was it there the next morning?

[@idendagen8659]

@@PerformanceSportSpine It is true that it continued this morning, but in a light way, and now it has almost stopped. I am talking about my experience yesterday and today. What should I do to continue or stop?....I have suffered a lot

[@PerformanceSportSpine]

@@idendagen8659 Some pain/discomfort is normal during/right after. Do there every other day. If the pain you experienced is too high, do 20% less and see how it goes. These take 20-30 small steps to get you back to where you want to be

[@knching2036]

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

[@knching2036]

Or should i take a rest it hurts alot

[@PerformanceSportSpine]

Relative rest is best

[@PerformanceSportSpine]

Impossible to tell you exact timeline, the exercise we cover in the video the best for strengthening the tendon and decreasing pain

[@7nilotpalsarkar]

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.

[@PerformanceSportSpine]

We talk about and show all the exercises in this video. Just start with the first one and then progress as your symptoms allow

[@adityayulla]

Is compressing with ice helps?

[@PerformanceSportSpine]

Ice is fine, but don't compress the tendon with it

[@Angelina-ew1lf]

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..

[@PerformanceSportSpine]

This is often caused but doing too much, too fast. Best to temporarily reduce the irritating activity (treadmill in this case) and add the exercises in. Then gradually add the treadmill back in. Things like the elliptical machine or stationary bike are good short-term substitutes.

[@rohankhan9772]

I jumped from a high height over a wall and now my ankle and heel of foot hurts alot is it serious or it will heal overtime?

[@PerformanceSportSpine]

We can't tell you if it is serious or not without an examination

[@rohankhan9772]

@PerformanceSportSpine I mean that happened 2 days ago and from then to today I have improved alot but ofc I'm still limping what do you think I should go for a checkup?

[@PerformanceSportSpine]

@@rohankhan9772 You should have it checked our as soon as possible

[@ahmedtounkara9394]

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

[@PerformanceSportSpine]

That could definitely do it. Hope it resolved on its own, if not these exercise will help!

[@sadboyogie]

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

[@PerformanceSportSpine]

Sorry to hear that. You definitely want to wait for the bruising to go down before starting these. Then proceed slow and increase as your symptoms allow.

[@joeelrod1394]

Can jump roping cause this pain

[@PerformanceSportSpine]

Yes, absoulutely it can

[@reginaldanglin4264]

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.

[@PerformanceSportSpine]

This video will help you. kzbin.info/www/bejne/q3vLnIdnbpdjoas

[@reginaldanglin4264]

​@@PerformanceSportSpineupdate just saw my Orthopedic doc. Back to the Boot. Another MRI to see if this became worse. Good thing is I can still stand on my RT toes a little bit. But now pain is worse laterally up to claf. Had a ER doc Ultrasound me for DVT. None noted. A perk working In a ED 😅 So, I'm depressed because I haven't been to jiu-jitsu training in a while and I was just about to go today. Nope. Hopefully soon I can go back. Thanks for a great video.

[@reginaldanglin4264]

Hey doc two years MRI showed a partial tear to the tibial posterior tendon. Just to let ya know.

[@PerformanceSportSpine]

@@reginaldanglin4264 Thanks for update. Glad to hear the more serious issues got ruled out, but sorry to hear you are back in a boot. Wishing you a speedy recovery!

[@zico1583]

Thanks

[@PerformanceSportSpine]

Yep

[@jaralest4229]

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.

[@PerformanceSportSpine]

Thanks for sharing! I would let it rest for a few days and see how it feels. If it is relatively mild your described plan will work perfectively. If is it is more moderate you may want to rest 5-7 days, then start

[@jaralest4229]

@@PerformanceSportSpine Thanks! At least this morning there's no pain at all. But maybe I should work more on foot/ankle stability to make that area stronger! Can you recommend any exercises for that?

[@PerformanceSportSpine]

@@jaralest4229 That is a good sign. In general that is just your body saying you need to rest the area/tissue for a day or two and let it adapt/recover. Not that you damaged something. I would start with these exercises as they will provide stability and strength for the foot.

[@jaralest4229]

@@PerformanceSportSpine That sounds reasonable! I think some good stable ankle will not only help on thr bike. Thank you!

[@PerformanceSportSpine]

@@jaralest4229 Sounds like a great plan. Let us know if you have any questions

[@jimbrow83]

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

[@PerformanceSportSpine]

With feet issues, it can be very difficult and frustrating to get improvement, when we are required to be on them all day. The best advice is try to take breaks throughout the day (if possible) and sit or find ways reduce the load and stress going on the foot

[@James-w1f3n]

It really hurts in the side

[@PerformanceSportSpine]

Hopefully this video will help

[@snapbacksever9192]

F hey it keeps bugging hurting badly

[@rickmoranis82]

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?

[@PerformanceSportSpine]

Sorry to hear that. And yes you can still recovery. We have helped people recover from this problem that have been dealing with it for 10 years using these exercises/rehab. It will take time and consistency but you can get there!

[@kkm6315]

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.

[@PerformanceSportSpine]

Good question, swelling is important more in acute cases. When did this issue start? Was there any trauma and/or bruising?

[@joshua_huang_7692]

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!

[@PerformanceSportSpine]

Yes it can, this muscle is one of the structures that supports the long arch of the foot. Doing these exercises and long arch foot exercises will help strengthen those structures and improve your arch. It is important to not let it progress as severe cases become degenerative and irreversible.

[@joshua_huang_7692]

@@PerformanceSportSpine ok thank you so much! I am going to be running in college this semester and have been on a long break about 6 weeks and have no pain with walking just this flatness compared to my healthy foot. Is it possible for me to start slowly getting back to running perhaps 1 minute jog and walk for 5 min intervals?

[@PerformanceSportSpine]

@@joshua_huang_7692 You are most welcome, yes you should be able to gradually run and increase over time. The exact frequency, intensity and duration we can't say specifically. A couple of hints though, start slow, make sure rest at least 1 day between and try not to increase more than 20% each week in total volume. Also these foot exercises may be helpful: kzbin.info/www/bejne/q4ecf5SbgKarlZo

[@Callled_21KID]

I ran around an look beacuse of football 🏈 so you now u need foot work but it hurts so much😢 this vid help tho

[@PerformanceSportSpine]

Sorry to hear that, glad the video was helpful!

[@idendagen8659]

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

[@PerformanceSportSpine]

Most likely the foot is not ready for the physical demands of football. Just because the pain is gone, doesn't mean the tissues are stronger enough for that specific task. Our recommendation is to spend a few weeks/a month to strengthen the foot/leg to return to sport

[@nanakwaku4058]

Had a similar issue, also about 3 months ago. Sprained my ankle and had a swollen feet for about a month. My foot was massaged with warm water almost everyday. Ice can be used on the ankle before massaging. Returned to playing ball about 3 weeks ago with an ankle support or a bandage around the ankle. Ointments and anti biotic can also help

[@nanakwaku4058]

And with pains from the inner ankle, a gentle downward massage can also help

[@bilalkardas2102]

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.

[@PerformanceSportSpine]

Yes it could be. Hard to say for certain, but if it is this condition, do these exercises. Then gradually add running back in

[@bilalkardas2102]

@@PerformanceSportSpine thank you

[@MuhammadSulaiman-dm2cm]

I'm suffering from this pain when I do work I have pain on my right foot

[@PerformanceSportSpine]

If you have this condition, follow the advice and rehab exercises in the video

[@eliska501]

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?

[@PerformanceSportSpine]

Yes, you can definitely develop this condition after an ankle sprain. The tendon can get irritating from over stretching, just as it can get irritate from over-use. I can't say for certain what it is, but it is likely this. Rest won't heal this condition, you have to strengthen the tendon so it can handle the load that will be placed on it. Often full rest only causes the tendon to get weaker. You will likely have to start in a lower than normal volume (gray area) and then gradually progress

[@eliska501]

@@PerformanceSportSpine Thank you for the answer, that's what I've suspected. Right now, the tendon is very tender because I overstretched it again and it hurts even when walking. Shouldn't I then rest it first, before I start strengthening it? And what would you recommend I start with? I can't even stand properly as my dorsiflexion almost disappears after resting and my foot becomes tilted downward until I stretch it again (but that hurts the tendon).

[@PerformanceSportSpine]

@@eliska501 Good question, if you just fully rest the tendon, it will likely decrease the pain, but it is just avoiding painful activities, not healing the tissues. And as soon as you return to them, the pain is likely to return. As for the exercises, we would recommend the ones in the video and just follow the pain parameters we talk about. From your description, sounds like the non weight bearing ones are the ones you should start with

[@eliska501]

@@PerformanceSportSpine thank you so much for the advice. I've just started returning to activity slowly, I hope it will go well. Will let you know of my progress:) only one last question, if I overdo it with the exercises again, what should I do to recover?

[@PerformanceSportSpine]

@@eliska501 Sounds good, yeah keep us posted. As for managing flare-ups. Temporary rest, ice or over the counter medication (as long as not contraindicated).

[@M-POWER777]

What about the outside

[@PerformanceSportSpine]

Here you go: kzbin.info/www/bejne/q3vLnIdnbpdjoassi=oneWFn7NZBQpdeMs

[@M-POWER777]

@@PerformanceSportSpine thanks!!!

[@kalebsilverio2998]

Thank you😅😅

[@PerformanceSportSpine]

You're welcome!

[@azer6472]

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

[@PerformanceSportSpine]

Hard to say for certain, the research I have read is not very promising when it is high quality. that being said, if you think you have tried PT for 3 plus months, that was quality, evidence-based than maybe it is worth a consideration. Are you still doing PT and can up briefly described what treatments you received?

[@DianaNEGRETE-l6k]

outside of my ankle I got injury

[@PerformanceSportSpine]

If you sprained you ankle, this video will help. kzbin.info/www/bejne/amfYYnekjpydqMksi=kU8uKExVA0Oen2tA

[@jonathantillett6419]

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?

[@jonathantillett6419]

And I still have the knee paint I think it's tibial shift havnt seen a therapist...here in Belize we don't have good ones...I kicked a heavy bag training and this pain in the knee started but this ankle pinch pain started today hours ago

[@PerformanceSportSpine]

It is possible, however, can't say specifically without an in person exam.

[@PerformanceSportSpine]

So the pain started immediately after kicking the heavy bag?

[@jonathantillett6419]

Thanks for answering back....it didn't start immediately I felt a sharp pain when I bent down then from there it gradually started to get worst to where a nerve I think the saphenous got swollen and I had pain in the inner knee right now if feels like air inside my toe started hurting too I used videos to fix that and over 2 months my knee got better but I feel the air still a bit sometimes no...but now the inner ankle started last night...I'm from Belize sir I wish I could go see a good therapist but we don't have any here 😢 so I'm trying to fix myself with videos could it be trauma to the knee?

[@jonathantillett6419]

In a video I saw it said inner knee pain could be from tibial shift

[@ZeenabAlenezi-jn6io]

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💔!!

[@ZeenabAlenezi-jn6io]

I cant run at all , and go down stairs normally💔

[@PerformanceSportSpine]

Have you had a x-ray or MRI?

[@Ke-qv3md]

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

[@PerformanceSportSpine]

There are several exercise options where you are in a seated position and use a band.

[@AbhishekKale-n2f]

I have also

[@PerformanceSportSpine]

These will help

[@heronfields5923]

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

[@PerformanceSportSpine]

These are exercises not stretches and they either aren't the optimal option for your condition or you need to start with a lower intensity

[@heronfields5923]

got it, thanks!

[@PerformanceSportSpine]

@@heronfields5923 yep!

[@James-w1f3n]

Hello

[@PerformanceSportSpine]

.

[@JojohnWick]

I only exercise, walking slowly for couple of hours a day, and suddenly got this. Maybe im too old or what 😅

[@PerformanceSportSpine]

Did you start to increase the duration or frequency? Or add another exercise in?

[@charlesboyer8811]

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

[@PerformanceSportSpine]

Yeah, that can be a very aggravating thing for this condition. Hope it gets better with the exercises

[@comodice905]

Bloke yes

[@PerformanceSportSpine]

Thanks

[@comodice905]

@@PerformanceSportSpine nein nein nein 😢 tanks u bucko

[@-MuhdAizzat]

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

[@PerformanceSportSpine]

Yes, tendon issues can be extremely painful. Sorry to hear you are dealing with this, hope these exercises provide you some relief.

[@jayantnagarkar1018]

Nice information

[@michaelfisher3468]

Me as well, into 3rd week and its not getting any better 😢😢😢

[@MomodouBasiruJallow-cs9rs]

How are you feeling now?

[@shaikhshamilrahman5642]

It is called navicular bone syndrome