Tarsal Tunnel Syndrome is characterized by pain and tenderness on the back of the ankle, numbness around the inner heel, or pain when you sweep your heel outward or bring your toes toward your head. Try these five exercises before you try a doctor’s office, and you could experience immediate reduction in pain and discomfort.
Tarsal Tunnel Syndrome is characterized by pain and tenderness in the back of the inner ankle. Or numbness on the inner heel. There can also be a pain with bringing toes towards the head and sweeping the heel outward. Do these 4 exercises to heal your tarsal tunnel syndrome quickly.
1. Standing Calf Stretch — Hold the contraction for seven seconds. repeat three contracts/relax cycles on each side twice per day
2. Standing Soleus Stretch — Hold this contraction for seven seconds. Relax and stretch further. “Lock-in” to this new position and repeat three contracts/relax cycles on each side twice per day or as directed.
3. Resisted Sole to Sky Strengthening. We use this band: https://amzn.to/3adXUGK — 3 sets of ten
4. Posterior Tibial Nerve Floss — 3 sets of 10 5. Ankle Alphabet — Do complete alphabet once per day
After a week of doing these exercises, you will feel much better. If that is not the case then a more thorough assessment is needed to determine what other factors are related to your pain. Or if you need us to watch your form and make sure that you are doing everything correctly. This is also useful if you need easier or more complicated exercises. New patients can set up a free twenty-minute consult or we can discuss it in the office.