I don’t ever comment on UA-cam videos, but this one almost made me cry with how clearly you explained everything and how well thought out the drills were presented. Thank you!
69 Year old MD and distance runner. Just finished first watch. Can’t tell you how much I appreciate the time and effort you put in to make this superb video. Quality stuff!
This is one of the best PT/exercise/diagnosis videos I have ever seen on youtube, the fact that you have all of the exercises explained so clearly and all of the studies included in the video just show how much effort was put into it, fantastic job.
This video solved my 63 years old mother’s 8 month old pain in one exercise set ... she had the same pain and the exercises worked like magic trick .... I can’t thank you enough for this ... big love big hug from india ... gratitude gratitude gratitude 🙏🙏🙏
I suffered an ankle sprain playing sports nearly a year ago and my ankle is still sore today. Thank you for this great resource, I will adopt these into my training.
Well, I watch these kinds of videos all the time because I've had this problem for 3 months now. This video is the best explained reason for pain and how to lessen the pain. Best of all are the actual exercise he gives as guidance to use. Thank you doctor. I now understand how i can help myself better.
This is the ENCYCLOPEDIA video on PTTD till date....! Tons of information and help put forward so well... Salute to all the efforts you and the team put in creating this Masterpiece! 👍🙏👏👏
Appreciate your video full of details and amazed the way you are explaining the issue and remedies. No doctor will discuss this issue like you. Thank you.
35yo skateboarder and hard living person. My ankles are so probated that random people will ask what’s wrong with my foot if I’m wearing shorts. This is the most helpful video I’ve found so far. Overloading and a lifetime of wearing shoes with no support is most likely the cause, as well as excessive loading during times when my stenosis has caused partial paralysis of the muscle groups that surround the ankle.
@@E3Rehab absolutely. Question: I injured my ankle about 10 days ago. It still hurts slightly to bear weight on it and I have trouble walking. How soon should I begin the exercises?
You are a gift from God. I have been struggling for a over a full year with my ankle and no doctor have been able to help me. This is the only thing that actually works. Thank you so much. Thank you so much. Thank you so much. God bless you God bless you.
Being misdiagnosed and trying to figure out what is the source of my pain for so long I finally found the way to heal my foot!!! Imagine, one of the doctors offered surgery to me in spite MRI showed no rupture of ligaments..... Doing these exercises for the first time I already feel that this is what needed to be done a long time ago and this what will help me for sure. Thank you!!☺☺ Thank you so much!
Please tell your mom and dad they raised a great son!!! You are answer to my prayers. This video took my ankle pain from a 9.8 to a 2!!! God bless you dear!!!🙏👍👍👍😘😘😘
Thank you so much, I have been experiencing a chronic sprain for 7 months, I began physical therapy 3 months ago and stopped but continued to do the prescribed exercises. however, in using a machine in the gym where I didn't have sufficient balance I caused an overload on the ankle and now have pain (Tibias Posterior Tendinopathy un diagnosed). This is an excellent video. Thank you I am enjoying learning and benefiting much from your programs. Thank You. I wish I was in one of the locations of you or your partners for therapy.
The amount of information you have provided in your one video is commendable, couldnt find a video so far with that much detail, will definitely try all these tips now to heal my year old injury
just wanted to say I sprained my inner-side ankle on an incline a few days ago and this video helped me understand the pain and went through motions which have literally helped me target motion and load back to my tendon over time; thanks for this
I’ve been dealing with this since just before the pandemic started. Recently, the pain increased 10-fold and migrated up into my calf and Achilles at night. Mornings are terrible. I did the basic “foot sliding” exercise a little earlier. The first rep felt like a powerful laser hitting the inside of my ankle. Afterwards, out for dinner I took pain free steps for the first time in a looooong time. I will follow your protocol through to the end. Thank you, thank you, THANK YOU! I can’t wait for tomorrow!
I was at the podiatrist recently for this problem. He sold me insoles, but never explained the condition and what can be done. I give you a triple A plus for your video 18:23 . It has given me hope!
I’m a long distance runner for many years now and this year looking to hit a sub 3 hour marathon. But middle miles often cause a burn along this ankle tendon which then fades as the run progresses. The next day it’s usually a little sore but after a day is fine again. Been this way for some weeks. Started to work through these exercises which I find surprisingly awkward and believe some strengthening will really help overcome some instability - particularly on hills which acts as a trigger for the burn. Really appreciate the advice in this video. A lot of effort clearly went in to it!
Im experiencing the same issue, am a new runner.....and very concerned about my ankle....its very similar to your problem....do let me know if these exercises help....
@@CruzBoxing there were a few things that helped. In particular getting more sleep (8 hours ie resting more fully) and also cleaning up my diet. Perhaps more anecdotal but I believe lack of decent nights sleep and inflammation caused from poor diet was a major contributor. The exercises kind of helped but the latter effects were transformational. I’ve had no issues now for over a year. I’ve also got my marathon goal back in March. Good luck!
@@sameerarehman431 as I put in a related post above. Clean diet, good nights sleep (7-8 hours) and exercises are all needed. Strengthening work alone will probably not work - at least for me it did not.
@@krispyskins2122 yeah thanks, I've been aiming for 10 hours of sleep since a little over a week ago. Definitely better now that I don't have an alarm cutting me short of my sleep. Logically it didn't make since for me to wake up to an alarm since I was artificially making my body get up before it was complexity rested. As far as diet goes I eat pretty clean following an animal based diet so there's that. Good luck on your marathon!
I have been suffering with this for 32 years. I have just had no luck treating it. It has been the most dominant physical ailment that I have had. Once when hospitalized during chemotherapy for leukemia, I complained more about my ankle than chemo side effects
This has to be the best video I've come across so far about this. I'm a heavier guy that has started doing triathlons and this has been a major issue for me. I'm hoping all these exercises help!
This is the best exercise I have seen for this condition. 2 yrs ago I slightly tore that side tendon. Wore a boot for 12 wks & had PT. It's better but then got plantar fasciitis & slightly tore it. I just subscribed & gonna binge watch your other video's.
THANK YOU for this! I’m 8 weeks out from my first full marathon and have had awful ankle pain after upping my mileage/having exhausted calves and probably poor form as a result. This is SO helpful! Thank you thank you thank you!!!
I FEEL SO SEEN!!! My increasing pain feels like I'm being stabbed in the foot and you showed EXACTLY where it is! I'm 53 (danced for 48yrs) and still teach & perform BUT pain hinders my life!!! YOU NAILED IT! Thank you for an amazing resource. Signed a data, research, biology, physiology nerd!
Thank you so much for this video. I am severely flat footed and my work requires me to be on my feet most of the time. Thanks for all your effort for this video.
63 year young woman, who started training for a 5K race. I wanted to do a reasonable time.I got a partial interstitial tear of the tibialis posterior tendon at the navicular insertion. Went to the podiatry, after X-rays, and MRI and they recommended shockwave therapy but it is not covered by my insurance company. This is the best, most well-organized video I have discovered in my internet research. Thank you so much. I'm swimming and biking, but I miss the vibe I feel in the 5k race.
Did anything help? I also have a partial tear of the tibialis posterior tendon at the navicular insertion. The doctor wants to give me a boot to immobilize for awhile.
I just started to move up from my 30 mins morning jogging to 45 mins for 5 days and it almost hurt my tibial tendon. I could really feel the incoming pain and the heat right the area but luckily I stopped before that happens and do some searching stuff. Glad I found your vid, thank you.
Thank you very much for the video I have the same problem for the last 45 days and taking altrasound therapy and doing same exercises under the guidance of a physiotherapy physiotherapy doctor.i am getting good relief. I am aged 75 years .My friends told me I it will take years to come back to normal .
This video is gold with the way you added progression and ways to customize them as we progress. The guidelines not rules line is key. My doctors have just suggested using supportive shoes and stretching but not looking deeper. Thank you!
Got this injury earlier this year. Had to quit running which made me really depressed. People kept telling me it was an achilles issue which I knew it wasn't but did not know what it was. This perfectly describes what I have, thank you so much.
I currently have this condition. Never had it in my life but as I reach adolescence it’s appeared and is making running very hard for me as once I approach 5km I can feel it playing up and the next day upon waking up I can barely walk. My running shoes broke 2 months ago and I went on a month break because I couldn’t buy new shoes and I can say when I came back as soon as I started running the injury became apparent again. I’m not sure what to do as I wanted to do a triathlon but now I’m not sure if to take it easy on the tendent so I don’t permenatly damage it, if I haven’t already🤷♂️
Hello Mike , how are you now? I am a dancer and struggle likewise right now. Unfortunately doctors can't comprehend the mental pain that comes with not being able to dance which makes me feel really alone. Just came to this video yesterday and having some hope..
This is exactly the information I've needed. Been suffering from PTTD for about 2 years now. Just began some of the exercises and pain is already notably decreasing! Looking forward to implementing these exercises on a regular basis and strengthening my tendon! Thank you for such comprehensive information!
@@alphaeverwing1118 I actually have less pain going down hill. I have ankle dress boots w a 2 in heel and I can walk w no pain. But with my tennis shoes I have pain. I don't know what to do.
Very helpful and well explained. I have had chronic pain in this area that started doing double unders . I do CrossFit and if I don’t do a thorough warmup for the right ankle before double unders, the pain returns.
This is some great info here. I’m tired of being told to wear supportive shoes and orthotics to help with low and fallen arches. I’ve been plagued with pttd for a while and diagnosing the problem vs the symptoms is a much better approach. The only part I hate about this, is the patience needed to get better. It takes time and it’s a very sensitive area if you’re in pain or recovering.
Do these exercises included with the other ones that help with the stretching of toes and the muscles connected to them help me gain arc under my flat feet? My ankles have fallen inwards as well, causing knock knees like conditions
Thank You!!!!!!! You have No idea this was something I should have watched years ago. Now, I finally know what to do to recover and prevent in future. God Bless
Good timing for me! I’ve just pulled up with pain in that area at my absolute peak fitness and am devastated. They think this is the culprit. Scans to confirm tomorrow.
Thank you for a lot of information and thank you for not say to us to have supporting shoes as a way of saying "that is all we got" like doctors do instead you give a lot of tips, advices and information to fix problems and pain and not "hide" them by to taking painkillers and having things that have temporarily relief which arent fixing anything,so good job and thanks.
this is by far the most comprehensive and informative video i've seen to date. thank you so much. injured my post -tib tendon training for 2019 nyc marathon and it hasn't been the same ever since. hoping this will help.
Can I ask you how many of the exercises you do in one session and how long is one session ? I started last week but everyday and feel like I did too much now because of the pain I felt today after
@@esther_andfriends i do step by step as the guy explains in this video. he shows an exercise and progressions. I stopped doing the one on 12:49 even after i had mastered the previous one, because this execise makes it worse in my case. The rest i just do what he tells to do. If you have any questios, let me know
@@anastasiiamichel7614 ok but you do then just one exercise by day for a few minutes and after some days jump to the next one or you do f.e. 3-4 of those exercises (maybe 20 minutes all in all every third day)? Thanks in advance !
@@esther_andfriends example: foot adduction number one, with a rubber band 3-4 sets or 12-15 reps. The second: heel raise with a ball between heels 3 sets of 20-25 reps with,2 minutes rest between repetitions. The third exercise: balancing on one leg, lets say 6 minutes in total, 1 minute on one leg, then one minute on the other one, then again on the first leg and so on, change legs until 6 minutes will be done, 3 minutes on each leg. The fourth: squat to a chair 3-4 sets 12-15 reps. All these are the first level. As soon as i feel that i do those easily (it can take some time, it took me 2-3 months until i moved to the next one), i move to the next level. If you move the arrow on the time line of a video, it says " exercise number one, exercise number two... etc." So when i feel i am ready to move to a harder version of the exersice, i do it instead of the first version.
@@anastasiiamichel7614 thank you so much!!! For me atm i dont feel pain when I do exercises but still when I stretch to a certain degree ...but will look out for that.. thanks a lot !!
I'm newly diagnosed with PTTD, and this is the second video I watch on social media. Thank you for being so precise and detailed on the subject. This is helpful. I'm seeing a local podiatrist (first visit yesterday) and I like to come in to our next appointment with a better understanding of this painful condition. Thank you so much. Quality stuff, like Lamar Howard said below.
Trail/long distance runner here. Amazing stuff. Those heel raises seem to really push me in a difficult spot. Will be doing this exercise for the time to come.
I believe I injured this tendon playing soccer on a crappy grass field, it doesn’t typically hurt when walking or running but occasionally I have pain with random movement, I’ll try out these recommendations, great work using literature to back up your claims, fantastic video
Thabk you for your work and generosity sharing your findings with the public. Been dealing with this problem for sometime now. Now i have solutions thanks to you.
Wow. Really amazing video. I have been battling with this for months. Also have flat feet but I think mine was caused by driving for extended periods with a bad clutch. I didn't know what it is called so happy to finally know tha name of it. My pain has already improved by driving less and practicing some of the exercises
Finally found a solution to my strange injury. I got used to and didn't take care of it as much as i should. Now it's over and already feeling much much better. Looking forward how it can change in time. Really good content from You, presented and described great so everyone can understand. Already subscribed and ready to get more from your knowledge 👊💪
Thank You very much for this video!! Just one remark: as I´m currently suffering ecovering from this particular tendinopathy and I ride ~295Km every week on a bike I hope to help other bike riders that this injury occurs from power surges during sprints and strong off the saddle climbs. If you feel some early disconfort on the hankle dont assume its a shoe or cold ride issue. Just ease off on the training load asap. The "duck walk" explained on the video is the way I walked to the clinic as it reliefs the foot load. Hope I helped and cheers!
You smashed it. I went to many doctors but none has had ever asked to try these for Tibialis. Never seen such kind of workouts before for Tibialist posterior. I am struggling with TP pain since 2020 and doing many others exercises but hope these would definitely help me out. Big thank you!
@@marcoocram4663 Nothing helped me except some steroids injected by my doctor. I was having the pain of most worst kind, like 24 hours a day even I would have stopped walking for many weeks. So 3 kind of steroids had to be injected inside of my foot to reduce inflammation and it's been 2 months I'm perfectly alright. ❤
@@mehulkhandwal7531If you are at the earlier stage of Tibialis posterior then these workouts would definitely help you. Otherwise, as time passes by the pain would be difficult to endure. Bless you xx
@@ammara313 Im glad you are ok now. God bless you. I am suffering of this pain since March 2020, 3 years even for me. I started doing these excercises 2 weeks ago, so its early to say something about. I'll keep going for at least 3 months. What were your symptoms? I feel something also on the middle plantar fascia and the toe, I prefer to stay barefoot. When I wear the shoes for a long time I feel the urge to remove them.
This is the most educated ,informed video I’ve yet to run across! I’m experiencing sharp pain in ankle/swollen muscle & want to decrease pain/immobility. Thk you do much!
I’ve had ankle problems for YEARS that I put down to overuse from playing basketball multiple times a week. I’ve been powering through for years until I recently got a navicular stress fracture on the same ankle from quickly jumping into a half marathon obstacle course race with little running training. Something tells me the injuries are linked because of years of having a weak tendon. Thank you for shedding light on the exact thing that’s been plaguing me. I’m going to take this time to incorporate these exercises now that I am forced to give sports a break while I heal. Appreciate it 🙌🏽
What an impressive video! I popped my tendon and navicular bone off my foot in an obstacle race in 2013. Had surgical repair, but it flares up occasionally. So painful. This is the best info I’ve seen out there for helping calm things down. Thanks!
Pardon me but what do you mean you popped your navicular and tendon? I ask because I deal with some popping sensations when warming up and running and usually experience pain until I can feel a “pop” in that area. The pop usually relieves pain but I feel as if something is wrong down there and like I always hit the same roadblock dealing with that after a month or two. Wondering if I should have a second opinion. Was it an acute injury or was there tightness involved over time?
So well explained, that I subscribed. Thanks. My only problem is that I am older and have all these little problems now for which I need 3 sets of 20-25 reps 2-3 times per week. When you add them all together for neck, back, hip, shoulder, wrist, elbow and ankle it takes a significant amount of time!
Hit the nail on the head… mine has been giving me hassle since increasing my training for the London marathon… now it’s out of the way I can try to implement these ideas and hopefully resolve the issue so I’ll be back training for another marathon asap. Thanks for the super detailed explanations. 🤙
![Peroneal Tendonitis Self Treatment [Stretches, Exercises & Massage]](http://i.ytimg.com/vi/bre6SmVm108/mqdefault.jpg)
![Peroneal Tendonitis Self Treatment [Stretches, Exercises & Massage]](/img/tr.png)
Thanks for watching! Here's the blog with all the references if you're interested: e3rehab.com/blog/tibialisposterior
And the podcast episode with Megan Ross herself was a great resource as well. Thank you!
Thank you for your help
How often is exercise #2 ( double heel raise) performed per day/week??
What shoes are you wearing in this video?
Vivobarefoot @@ttvWideShoes
I don’t ever comment on UA-cam videos, but this one almost made me cry with how clearly you explained everything and how well thought out the drills were presented. Thank you!
You nearly cried ? Wow
Did it really make you cry?
I m sure he cried in appreciation of the efforts tkn by you..thankyou frm d bottom of my heart too‼️
My foot hurt too! I thought I was crazy!
Yall don't know how disabling this foot issue is
Did these exercises help you?
69 Year old MD and distance runner. Just finished first watch. Can’t tell you how much I appreciate the time and effort you put in to make this superb video. Quality stuff!
Much appreciated!
This is literally the most helpful video on the internet.. just started training for a half marathon & didn’t know what was going on.
This is one of the best PT/exercise/diagnosis videos I have ever seen on youtube, the fact that you have all of the exercises explained so clearly and all of the studies included in the video just show how much effort was put into it, fantastic job.
Thank you!
Great commendation. I concur.
@@E3Rehab My foot is exactly as same as in the thumbnail . Will these exercises form arch in my foot , i'm now 19 years old . Please reply 🥺🥺
Totally agree! Thank you for this.
Probably the most informative and evidence-based physio video I have ever seen. I only wish the rest of the Internet was like this. Well done, Mark!
This video solved my 63 years old mother’s 8 month old pain in one exercise set ... she had the same pain and the exercises worked like magic trick .... I can’t thank you enough for this ... big love big hug from india ...
gratitude gratitude gratitude 🙏🙏🙏
Where was her pain specifically how did she get better ?
Lol no way. This bullshit leads to false hope. Reality it takes months of dedication to the exercises.
wow, my mans saving all the runners out there
I suffered an ankle sprain playing sports nearly a year ago and my ankle is still sore today. Thank you for this great resource, I will adopt these into my training.
What are the results please ❤
Well, I watch these kinds of videos all the time because I've had this problem for 3 months now. This video is the best explained reason for pain and how to lessen the pain. Best of all are the actual exercise he gives as guidance to use. Thank you doctor. I now understand how i can help myself better.
This is the ENCYCLOPEDIA video on PTTD till date....! Tons of information and help put forward so well... Salute to all the efforts you and the team put in creating this Masterpiece! 👍🙏👏👏
My foot is exactly as same as in the thumbnail . Will these exercises form arch in my foot , i'm now 19 years old . Please reply 🥺🥺
Appreciate your video full of details and amazed the way you are explaining the issue and remedies. No doctor will discuss this issue like you. Thank you.
35yo skateboarder and hard living person. My ankles are so probated that random people will ask what’s wrong with my foot if I’m wearing shorts. This is the most helpful video I’ve found so far. Overloading and a lifetime of wearing shoes with no support is most likely the cause, as well as excessive loading during times when my stenosis has caused partial paralysis of the muscle groups that surround the ankle.
Thanks!
Thank you!
@@E3Rehab absolutely. Question: I injured my ankle about 10 days ago. It still hurts slightly to bear weight on it and I have trouble walking.
How soon should I begin the exercises?
You are a gift from God. I have been struggling for a over a full year with my ankle and no doctor have been able to help me. This is the only thing that actually works. Thank you so much. Thank you so much. Thank you so much. God bless you God bless you.
Thank you so much! I have been suffering from PTTD for 4 years. It is a really helpful video for me.
Being misdiagnosed and trying to figure out what is the source of my pain for so long I finally found the way to heal my foot!!! Imagine, one of the doctors offered surgery to me in spite MRI showed no rupture of ligaments.....
Doing these exercises for the first time I already feel that this is what needed to be done a long time ago and this what will help me for sure.
Thank you!!☺☺
Thank you so much!
My foot is exactly as same as in the thumbnail . Will these exercises form arch in my foot , i'm now 19 years old . Please reply 🥺🥺
Please tell your mom and dad they raised a great son!!! You are answer to my prayers. This video took my ankle pain from a 9.8 to a 2!!! God bless you dear!!!🙏👍👍👍😘😘😘
Thank you so much, I have been experiencing a chronic sprain for 7 months, I began physical therapy 3 months ago and stopped but continued to do the prescribed exercises. however, in using a machine in the gym where I didn't have sufficient balance I caused an overload on the ankle and now have pain (Tibias Posterior Tendinopathy un diagnosed). This is an excellent video. Thank you I am enjoying learning and benefiting much from your programs. Thank You. I wish I was in one of the locations of you or your partners for therapy.
Thanks guys, it's hard to find good info about the tibialis posterior!
As someone who suffers from tendonitis this video is the best in the business.
The amount of information you have provided in your one video is commendable, couldnt find a video so far with that much detail, will definitely try all these tips now to heal my year old injury
This is hands down the absolute best video I have seen on the subject. Now I have a game plan I can follow.
One of the top 3 PT educational channels on YT. Keeping being a nerd and an awesome therapist. Cheers
other 2?
just wanted to say I sprained my inner-side ankle on an incline a few days ago and this video helped me understand the pain and went through motions which have literally helped me target motion and load back to my tendon over time; thanks for this
I’ve been dealing with this since just before the pandemic started. Recently, the pain increased 10-fold and migrated up into my calf and Achilles at night. Mornings are terrible.
I did the basic “foot sliding” exercise a little earlier. The first rep felt like a powerful laser hitting the inside of my ankle. Afterwards, out for dinner I took pain free steps for the first time in a looooong time.
I will follow your protocol through to the end. Thank you, thank you, THANK YOU! I can’t wait for tomorrow!
I was at the podiatrist recently for this problem. He sold me insoles, but never explained the condition and what can be done.
I give you a triple A plus for your video 18:23 . It has given me hope!
Love how much science based evidence you include in the videos even with the references!
God bless you! You are incredible for putting this together and share it for free with us. Thank you so so so much
I’m a long distance runner for many years now and this year looking to hit a sub 3 hour marathon. But middle miles often cause a burn along this ankle tendon which then fades as the run progresses. The next day it’s usually a little sore but after a day is fine again. Been this way for some weeks.
Started to work through these exercises which I find surprisingly awkward and believe some strengthening will really help overcome some instability - particularly on hills which acts as a trigger for the burn.
Really appreciate the advice in this video. A lot of effort clearly went in to it!
an update on how your doing and if these exercises actually did help you?
Im experiencing the same issue, am a new runner.....and very concerned about my ankle....its very similar to your problem....do let me know if these exercises help....
@@CruzBoxing there were a few things that helped. In particular getting more sleep (8 hours ie resting more fully) and also cleaning up my diet. Perhaps more anecdotal but I believe lack of decent nights sleep and inflammation caused from poor diet was a major contributor. The exercises kind of helped but the latter effects were transformational. I’ve had no issues now for over a year. I’ve also got my marathon goal back in March. Good luck!
@@sameerarehman431 as I put in a related post above. Clean diet, good nights sleep (7-8 hours) and exercises are all needed. Strengthening work alone will probably not work - at least for me it did not.
@@krispyskins2122 yeah thanks, I've been aiming for 10 hours of sleep since a little over a week ago. Definitely better now that I don't have an alarm cutting me short of my sleep. Logically it didn't make since for me to wake up to an alarm since I was artificially making my body get up before it was complexity rested. As far as diet goes I eat pretty clean following an animal based diet so there's that.
Good luck on your marathon!
You made probably one of the most informative and useful on Internet! Many thanks from a giù suffering of tibialis and tensosinovitis
I have been suffering with this for 32 years. I have just had no luck treating it. It has been the most dominant physical ailment that I have had. Once when hospitalized during chemotherapy for leukemia, I complained more about my ankle than chemo side effects
This is the best video on this subject. Absolutely superb in every way. Cause, effect and remedy - all covered and at a really good level. Thank you.
This has to be the best video I've come across so far about this. I'm a heavier guy that has started doing triathlons and this has been a major issue for me. I'm hoping all these exercises help!
This is the best exercise I have seen for this condition. 2 yrs ago I slightly tore that side tendon. Wore a boot for 12 wks & had PT. It's better but then got plantar fasciitis & slightly tore it. I just subscribed & gonna binge watch your other video's.
This level of info and the effort put in is superb.
THANK YOU for this! I’m 8 weeks out from my first full marathon and have had awful ankle pain after upping my mileage/having exhausted calves and probably poor form as a result. This is SO helpful! Thank you thank you thank you!!!
Quite the teacher you are. Well done and very instructive.
Thank you!
This video is a God send been suffering with this pain for months now!
I FEEL SO SEEN!!! My increasing pain feels like I'm being stabbed in the foot and you showed EXACTLY where it is! I'm 53 (danced for 48yrs) and still teach & perform BUT pain hinders my life!!! YOU NAILED IT! Thank you for an amazing resource. Signed a data, research, biology, physiology nerd!
Thank you so much for this video. I am severely flat footed and my work requires me to be on my feet most of the time. Thanks for all your effort for this video.
63 year young woman, who started training for a 5K race. I wanted to do a reasonable time.I got a partial interstitial tear of the tibialis posterior tendon at the navicular insertion. Went to the podiatry, after X-rays, and MRI and they recommended shockwave therapy but it is not covered by my insurance company. This is the best, most well-organized video I have discovered in my internet research. Thank you so much. I'm swimming and biking, but I miss the vibe I feel in the 5k race.
Did anything help? I also have a partial tear of the tibialis posterior tendon at the navicular insertion. The doctor wants to give me a boot to immobilize for awhile.
I just started to move up from my 30 mins morning jogging to 45 mins for 5 days and it almost hurt my tibial tendon. I could really feel the incoming pain and the heat right the area but luckily I stopped before that happens and do some searching stuff. Glad I found your vid, thank you.
7:36 You weren't kidding when you said you had flat feet. This coming from a fellow Flat footed PT 🤣 great content as always!
Thank you very much for the video
I have the same problem for the last 45 days and taking altrasound therapy and doing same exercises under the guidance of a physiotherapy physiotherapy doctor.i am getting good relief. I am aged 75 years .My friends told me I it will take years to come back to normal .
The best video I have seen on UA-cam regarding this
i have accessory navicular syndrome and this is the most helpful video I have found on the internet to strengthen my posterior tibial tendon
I’ve been diagnosed with PTTD. Will be doing these exercises every morning. Will come back in a month and let you guys know how my feet are feeling 🤞
This video is gold with the way you added progression and ways to customize them as we progress. The guidelines not rules line is key. My doctors have just suggested using supportive shoes and stretching but not looking deeper. Thank you!
@5:14 step width is 100% true. I recently started walking with a more narrow width to improve my kinematics and developed this problem.
Really well made thanks for your work.
全ては理解できなかったけど多くの人間のためになる動画です
素晴らしい！
Got this injury earlier this year. Had to quit running which made me really depressed. People kept telling me it was an achilles issue which I knew it wasn't but did not know what it was. This perfectly describes what I have, thank you so much.
No problem. Thank you for watching.
Mike, I am also on a break from running with this condition. Also depressed. Can you share how you're doing? Has it healed? What did you do?
Did you figure it out Mike?
I currently have this condition. Never had it in my life but as I reach adolescence it’s appeared and is making running very hard for me as once I approach 5km I can feel it playing up and the next day upon waking up I can barely walk. My running shoes broke 2 months ago and I went on a month break because I couldn’t buy new shoes and I can say when I came back as soon as I started running the injury became apparent again. I’m not sure what to do as I wanted to do a triathlon but now I’m not sure if to take it easy on the tendent so I don’t permenatly damage it, if I haven’t already🤷♂️
Hello Mike , how are you now? I am a dancer and struggle likewise right now. Unfortunately doctors can't comprehend the mental pain that comes with not being able to dance which makes me feel really alone. Just came to this video yesterday and having some hope..
I'm going to start implementing your advice. Thank you in advance.
This is exactly the information I've needed. Been suffering from PTTD for about 2 years now. Just began some of the exercises and pain is already notably decreasing! Looking forward to implementing these exercises on a regular basis and strengthening my tendon! Thank you for such comprehensive information!
im assuming you dont want to get surgery. im been suffering from pttd for about 7 months. it was getting better but the pain is starting to increase
I think I have the same thing. Do you guys also have trouble going downhill/down stairs compared to upstairs/flatland?
@@alphaeverwing1118 I actually have less pain going down hill. I have ankle dress boots w a 2 in heel and I can walk w no pain. But with my tennis shoes I have pain. I don't know what to do.
Very helpful and well explained. I have had chronic pain in this area that started doing double unders . I do CrossFit and if I don’t do a thorough warmup for the right ankle before double unders, the pain returns.
I'm a PT and this is an excellent video. Very well done. You've described the dysfunction, the research and an exercise progress. Thank you.
This is some great info here. I’m tired of being told to wear supportive shoes and orthotics to help with low and fallen arches. I’ve been plagued with pttd for a while and diagnosing the problem vs the symptoms is a much better approach.
The only part I hate about this, is the patience needed to get better. It takes time and it’s a very sensitive area if you’re in pain or recovering.
Do these exercises included with the other ones that help with the stretching of toes and the muscles connected to them help me gain arc under my flat feet? My ankles have fallen inwards as well, causing knock knees like conditions
My foot is exactly as same as in the thumbnail . Will these exercises form arch in my foot , i'm now 19 years old . Please reply 🥺🥺
@@mehulkhandwal7531nope.
Thank You!!!!!!! You have No idea this was something I should have watched years ago. Now, I finally know what to do to recover and prevent in future. God Bless
Good timing for me! I’ve just pulled up with pain in that area at my absolute peak fitness and am devastated. They think this is the culprit. Scans to confirm tomorrow.
Best of luck, Phillip.
Thank you for a lot of information and thank you for not say to us to have supporting shoes as a way of saying "that is all we got" like doctors do instead you give a lot of tips, advices and information to fix problems and pain and not "hide" them by to taking painkillers and having things that have temporarily relief which arent fixing anything,so good job and thanks.
Top qualify video! Thanks that‘s excactly what I was searching for!! Outstanding job!!
this is by far the most comprehensive and informative video i've seen to date. thank you so much. injured my post -tib tendon training for 2019 nyc marathon and it hasn't been the same ever since. hoping this will help.
Literally the BEST and most helpful video I have seen on PTTD and I am sincerely so grateful. Thank you.
Thank you so much for such detailed well explained video
Excellent video! I am suffering from this for one year now with continuous pain in my right foot...it has been since it happened.
Shortly: I am doing it for about 2 months now (every 3d day) and it works. Thank you for this
Can I ask you how many of the exercises you do in one session and how long is one session ? I started last week but everyday and feel like I did too much now because of the pain I felt today after
@@esther_andfriends i do step by step as the guy explains in this video. he shows an exercise and progressions. I stopped doing the one on 12:49 even after i had mastered the previous one, because this execise makes it worse in my case. The rest i just do what he tells to do. If you have any questios, let me know
@@anastasiiamichel7614 ok but you do then just one exercise by day for a few minutes and after some days jump to the next one or you do f.e. 3-4 of those exercises (maybe 20 minutes all in all every third day)? Thanks in advance !
@@esther_andfriends example: foot adduction number one, with a rubber band 3-4 sets or 12-15 reps. The second: heel raise with a ball between heels 3 sets of 20-25 reps with,2 minutes rest between repetitions. The third exercise: balancing on one leg, lets say 6 minutes in total, 1 minute on one leg, then one minute on the other one, then again on the first leg and so on, change legs until 6 minutes will be done, 3 minutes on each leg. The fourth: squat to a chair 3-4 sets 12-15 reps. All these are the first level. As soon as i feel that i do those easily (it can take some time, it took me 2-3 months until i moved to the next one), i move to the next level. If you move the arrow on the time line of a video, it says " exercise number one, exercise number two... etc." So when i feel i am ready to move to a harder version of the exersice, i do it instead of the first version.
@@anastasiiamichel7614 thank you so much!!! For me atm i dont feel pain when I do exercises but still when I stretch to a certain degree ...but will look out for that.. thanks a lot !!
I'm newly diagnosed with PTTD, and this is the second video I watch on social media. Thank you for being so precise and detailed on the subject. This is helpful. I'm seeing a local podiatrist (first visit yesterday) and I like to come in to our next appointment with a better understanding of this painful condition. Thank you so much. Quality stuff, like Lamar Howard said below.
i always come backto this one, nothing as good out there, so thanks a million.
This video is pure gold as is others from this channel
Felicidades, finalmente se que me pasa en al rededor de mi tobillo y que puedo hacer. Gracias x tu tiempo y por esta explicación tan maravillosa 🥰🥰🥰🥰🥰
Trail/long distance runner here. Amazing stuff. Those heel raises seem to really push me in a difficult spot. Will be doing this exercise for the time to come.
I believe I injured this tendon playing soccer on a crappy grass field, it doesn’t typically hurt when walking or running but occasionally I have pain with random movement, I’ll try out these recommendations, great work using literature to back up your claims, fantastic video
Thabk you for your work and generosity sharing your findings with the public. Been dealing with this problem for sometime now. Now i have solutions thanks to you.
fully complete video, just what I was looking for!
Hello!
This is by far the best video i've seen about this topic. I thank you for the quality of this content.
Thanks a lot for so clear, well structured explanation!
Wow. Really amazing video. I have been battling with this for months. Also have flat feet but I think mine was caused by driving for extended periods with a bad clutch. I didn't know what it is called so happy to finally know tha name of it. My pain has already improved by driving less and practicing some of the exercises
Thank you for your post. This video is spot on!!
This was very thorough and helpful thank you!
Finally found a solution to my strange injury. I got used to and didn't take care of it as much as i should. Now it's over and already feeling much much better. Looking forward how it can change in time. Really good content from You, presented and described great so everyone can understand. Already subscribed and ready to get more from your knowledge 👊💪
How long did it take to solve?
How did you fix it?
Hi
May I ask how long before you felt recovered.
Hi dr thanks you for helping me to watching this exercise As I am having same pain on my feet now I am 67 years watching from Guyana thank u
I definitely will implement these exercises in my following week to rest of my life!! 😆 very informative!!!
Thank You very much for this video!!
Just one remark: as I´m currently suffering
ecovering from this particular tendinopathy and I ride ~295Km every week on a bike I hope to help other bike riders that this injury occurs from power surges during sprints and strong off the saddle climbs. If you feel some early disconfort on the hankle dont assume its a shoe or cold ride issue. Just ease off on the training load asap.
The "duck walk" explained on the video is the way I walked to the clinic as it reliefs the foot load.
Hope I helped and cheers!
You smashed it. I went to many doctors but none has had ever asked to try these for Tibialis.
Never seen such kind of workouts before for Tibialist posterior.
I am struggling with TP pain since 2020 and doing many others exercises but hope these would definitely help me out. Big thank you!
How are you now?
My foot is exactly as same as in the thumbnail . Will these exercises form arch in my foot , i'm now 19 years old . Please reply 🥺🥺
@@marcoocram4663 Nothing helped me except some steroids injected by my doctor. I was having the pain of most worst kind, like 24 hours a day even I would have stopped walking for many weeks. So 3 kind of steroids had to be injected inside of my foot to reduce inflammation and it's been 2 months I'm perfectly alright. ❤
@@mehulkhandwal7531If you are at the earlier stage of Tibialis posterior then these workouts would definitely help you. Otherwise, as time passes by the pain would be difficult to endure. Bless you xx
@@ammara313 Im glad you are ok now. God bless you. I am suffering of this pain since March 2020, 3 years even for me. I started doing these excercises 2 weeks ago, so its early to say something about. I'll keep going for at least 3 months. What were your symptoms? I feel something also on the middle plantar fascia and the toe, I prefer to stay barefoot. When I wear the shoes for a long time I feel the urge to remove them.
This is the most educated ,informed video I’ve yet to run across! I’m experiencing sharp pain in ankle/swollen muscle & want to decrease pain/immobility. Thk you do much!
Thank you. I have been going through rehab for this and found how you structured the exercise plan incredibly helpful.
My gratitude is beyond imagination! ❤ thank you!!❤❤❤
I’ve had ankle problems for YEARS that I put down to overuse from playing basketball multiple times a week. I’ve been powering through for years until I recently got a navicular stress fracture on the same ankle from quickly jumping into a half marathon obstacle course race with little running training. Something tells me the injuries are linked because of years of having a weak tendon. Thank you for shedding light on the exact thing that’s been plaguing me. I’m going to take this time to incorporate these exercises now that I am forced to give sports a break while I heal. Appreciate it 🙌🏽
What an impressive video! I popped my tendon and navicular bone off my foot in an obstacle race in 2013. Had surgical repair, but it flares up occasionally. So painful. This is the best info I’ve seen out there for helping calm things down. Thanks!
Pardon me but what do you mean you popped your navicular and tendon? I ask because I deal with some popping sensations when warming up and running and usually experience pain until I can feel a “pop” in that area. The pop usually relieves pain but I feel as if something is wrong down there and like I always hit the same roadblock dealing with that after a month or two. Wondering if I should have a second opinion. Was it an acute injury or was there tightness involved over time?
My foot is exactly as same as in the thumbnail . Will these exercises form arch in my foot , i'm now 19 years old . Please reply 🥺🥺
I wished I found your video earlier when I got my ankle injury. Thank you very sharing such a great video
Finally a well researched guide
So well explained, that I subscribed. Thanks.
My only problem is that I am older and have all these little problems now for which I need 3 sets of 20-25 reps 2-3 times per week. When you add them all together for neck, back, hip, shoulder, wrist, elbow and ankle it takes a significant amount of time!
Thanks!!!!!!!!!!!!!! excellent video!!!! it's pure gold for me!!
Thank you so much. I can't express how grateful I am to come across this info. Very helpful 🙏
Best video on the subject by far. Outstanding job and thank you for your help! :)
Hit the nail on the head… mine has been giving me hassle since increasing my training for the London marathon… now it’s out of the way I can try to implement these ideas and hopefully resolve the issue so I’ll be back training for another marathon asap. Thanks for the super detailed explanations. 🤙
Had medial pain when dorsiflexion i hope this helps 🙏🏻
Thanks for the video, will follow every exercise, wish all the best
Very helpful in terms of exercise management. Thankyou!!
Nice work! Incredible video