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Tarsal Tunnel Syndrome is caused by compression of the posterior tibial nerve near the ankle.
Tarsal Tunnel Syndrome is caused by compression of the posterior tibial nerve near the ankle.
This can lead to pain, numbness, tingling, or burning sensations in the foot and ankle.
This can lead to pain, numbness, tingling, or burning sensations in the foot and ankle.
Stretching Exercises
Stretching Exercises
These exercises are good for both recovery and prevention. Try to do them 2 times a day
These exercises are good for both recovery and prevention. Try to do them 2 times a day
1. Calf Stretch (Wall Stretch)
1. Calf Stretch (Wall Stretch)
Stand facing a wall, step one foot back
Keep back leg straight, heel on the ground
Lean into the wall for a stretch in the calf
⏱️ Hold for 30 seconds, repeat 2x each side
2. Towel Stretch (Seated)
2. Towel Stretch (Seated)
Sit on floor or bed with legs straight
Wrap a towel around the ball of your foot
Pull gently toward you, keeping the knee straight
⏱️ Hold 30 seconds, repeat 2x
3. Ankle Circles
3. Ankle Circles
Sit or lie down, lift one foot
Slowly rotate ankle in wide circles, clockwise then counterclockwise
⏱️ 10 circles each direction
💡 Promotes mobility and nerve glide
Strengthening/ Rehabilitation Exercises
Strengthening/ Rehabilitation Exercises
Remember, strengthening takes time so consistency is key!
Remember, strengthening takes time so consistency is key!
1. Toe Curls with Towel
1. Toe Curls with Towel
Place a towel flat under your foot
Scrunch your toes to pull the towel in
⏱️ Do 2 sets of 10 reps per foot
2. Heel Lifts
2. Heel Lifts
Stand in front of a chair or counter and place your hands on the back or edge.
Slowly rise up onto your toes, using the counter or chair as a support
Hold for 5 seconds, relax
⏱️ Do 2 sets of 10 reps per side
3. Balance Exercise
3. Balance Exercise
Stand on one foot for 30 seconds- be sure to do this in a safe location where you have the option to hold onto something if you lose your balance.
Progress to standing on a cushion or foam pad (wobble boards are wonderful for this!)
💡 Improves ankle stability & nerve control
Tips:
Tips:
Be sure to reach out to your provider if the pain worsens with therapy, you experience muscle weakness or foot drop or if numbness increases or spreads.
Recommended Products
Recommended Products
Dynamic Foot & Ankle recommends the following products that have been helpful to our patients in treating shin splint pain.
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