Doctor-Approved: Safe & Easy Exercises for Tarsal Tunnel That Work!
Вставка
- Опубліковано 4 чер 2024
- 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.
Feeling like something is "stuck" in the foot?
Swelling or inflammation in the ankle or foot?
Sensitivity to touch?
Symptoms worsening at night or with certain activities?
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: 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. Or if you need easier or more complicated exercises.
New patients can set up a free twenty-minute consult or we can discuss it next time you are in the office.
Exercise is a great way to be proactive about getting better and it is one of the tools we use to help you optimize your body in order to keep you out of doctors offices- including ours.
Thanks for watching.
Relevant Video:
Should I see a massage therapist or chiropractor
• Should I see a massage...
Does Chiropractic Work
• Does Chiropractic Work?
Don't forget to like, comment and share.
Subscribe us: / proactivechiro
ProActive Chiropractic (Chiropractor San Francisco)
www.proactivesf.com/
...
..
.
Tags:
Tarsal Tunnel Syndrome Exercise
5 Exercises to Heal Tarsal Tunnel Syndrome ,
Exercise to Heal Tarsal Tunnel Syndrome ,
Tarsal Tunnel Syndrome ,
tarsal tunnel syndrome exercises ,
Tarsal tunnel syndrome massage ,
tarsal tunnel syndrome treatment ,
Tarsal Tunnel Syndrome Stretches ,
How To Heal Tarsal Tunnel Syndrome Quickly ,
Chiropractor San Francisco ,
Sports Chiropractor in San Francisco ,
San Francisco chiropractor ,
Chiropractic Care in San Francisco ,
Best Chiropractor San Francisco ,
Chiropractor San Francisco Bay area ,
Chiropractic Professional San Francisco ,
Chiropractic Treatment in San Francisco ,
Chiropractic Adjustment San Francisco ,
ProActive Chiropractic ,
San Francisco Chiropractic ,
Schedule a free consult today.
22 Battery St, #600 San Francisco, CA 94111
Thank you! I've had foot pain for seven months. It improved somewhat after several weeks of physical therapy for both tarsal tunnel syndrome and plantar fasciitis, but it was not until I started doing these exercises that I became nearly pain free. What a relief.
Amazing!
I had tarsal tunnel syndrome for 8 months, I started doing this exercises, I fell more better now. Thanks
@M Pinsonn are u pain free now?
Thanks! I had the tarsal tunnel release about a month ago. The doctor wanted me in therapy, but I don't have any more time off of work for that. She told me to massage FIRMLY 15 minutes a day, and move the ankle as much as possible. I'm going to add this to my routine.
I'm sitting recovering from achilles surgery and have Tarsal tunnel. Been looking for exercises that i can do, i'm 8 weeks post op. The alphabet with your feet is wonderfull. THANK YOU!!!
Very good explanation of exercises.
Glad you think so!
I have sinus Tarsi Synd. I will do this exercises. Thanks a lot..
Doing it! I think the band thing is going to work. I'll let you know.
Mom always said to do alpha bet to keep your ankles slim and trim.
Pain in the areas you indicate, and center toward back of heel. Not PF as I have had that in both feet and could write a book on self-treatment for that.
Initially thought fat pad loss as I am overweight and the pain is definitely present on pressure in middle to rear heel, and also in areas you indicate. The pain is INTENSE and I have backed off walking. I wear good shoes to seat my foot properly (narrow and over pronate) with good socks and heel cups.
Icing, taking Naproxen, and now going to do this see if I can't get that nerve to slide back in place. THank you!
@janis How are you now??
Hello Dr. Thank you for making this video! I am curious about what you think.... I went to an orthopedic doctor, a podiatrist, this provider deals with a lot of sports injuries FYI, they took xrays, put me in a boot for 2 week, didn’t get better, then they suggested another 8 weeks, gave me NSAIDs and a bit of PT. Frankly, I am displeased with the care I received from my PT therapist, however, in his defense to an extent anyways, I will say that I had a lot of other issues going on at the time, I had a flare up of pain from a prior shoulder injury shoulder, hip pain/tightness, weak medius, and occasional knee pain. So eventually stopped going to PT because in my opinion, I didnt really get a focused care plan for each issue or the main issue, which was TTS and he kinda just worked on what was bothering me the most at the time of our appointment and I saw him twice a week. I work in healthcare, and I dont believe I know everything but lets just say I stopped seeing him because I seem to get more a benefit watching videos like yours and frankly, didnt have to pay each time I sought treatment that wasnt even focused in the first place. So I think I stopped like 11/13/20, I didnt really do much after I stopped seeing him to be honest, I started working from home and my feet weren’t really bothering me. Well I am slowly starting to feel the issues coming back, and they are definitely back after 1 day when i went to do cardio, and I made sure it was light and no longer than 10 minutes. I guess what I am asking is this... I plan on doing the exercises you provided in this video for the next 4 weeks, however, I’ve just kinda lost faith in returning to see a doctor if it doesnt get better because they seem to be wasting my time and money and I really dont know what to do from there. I would appreciate any insight, thank you!
Thank you. Four of those exercises make sense but the third one with the sole turning up: doesn't that contract the tarsal tunnel and so compress the tibial nerve which is what's irritated in the first place? When you were describing the condition it seemed to me to be that very movement you suggest in exercise 3 that you said would bring on the symptoms of this syndrome. So I'm surprised to be doing an exercise that actually does that. Or am I missing something?
Thank you.
I would not expect it to exacerbate the symptoms. Typically it helps. Certainly if it worsens the pain don’t do that exercise.
Exactly where my pain is, although diagnosed as deltoid ligament. Is it the same?
I have Patellar Tibial Tendonitis (multiple ankle sprains in the past years, over-training before fully healing, and maybe some postural/structural issues) and may have sustained some serious damage from a PRP injection. Do you think you could answer these questions based on general knowledge?
1. Is it possible for permanent nerve, tendon, or ligament damage to occur from a PRP injection in or around the tarsal tunnel?
2. Can BPC-157, TB-500, or HGH injections heal serious nerve damage?
3. What else can be done besides surgery, traditional PT, and RICE recommendations? I’m trying everything to get this back in shape because it could honestly be a life altering injury, given my career and dreams.
Hi doctor, thank you so much for these exercises. My question is whether those who suffer from tarsal tunnel syndrome as a result of excessive training overload in running would also benefit from these exercises or we should include some other strengthening or stretching exercises as well?
Great question. In general I think doing a combo of strengthening and stretching is critical. Another key factor is cross training so you work different smaller muscles in the foot.
Hi, thanks for the exercise tips! Newly self-diagnosed, in Covid lockdown so can’t see my physio. So, can you please tell me if I should start these exercise immediately considering this a new symptom of less than a week, or maybe I should rest and ice for a few days first? Thanks if you can offer some guidance.
That's a tough question to answer without doing an exam but my general rule is do exercises as soon as possible but if the exercise causes you pain, back off. Try again in a few days.
Hi ProActive Chiro-I have Tarsal tunnel syndrome and Peroneal tendonitis. I have a lot of tingling and pulling in my right foot in the arch area.
I miss trail running so much, its been 5 weeks. I hope after doing your stretches for a week, i can get back out to the trail?
We generally suggest you try to get back to what you love slowly. So give it a try with a 5-10 minute run. If that feels ok, increase it by 5-10 minutes the next time. Baby step it back. Remember if you've been out out of running for a while your body has to adapt again. And make sure you're wearing fantastic footwear. I've found Altra shoes are better for those with Morton's b/c you have a wider toe box. I like these for road running amzn.to/3qPEaQW but shoes are very difficult to find a one size fits all.
Sole of of foot raise- since it is a similar motion that provokes the tarsal tunnel symptoms, can this exercise exacerbate the condition? My tarsal tunnel flares with hamstring stretches or too deep of soleus stretch and my talus feels stuck
I'm sorry to hear that it may be exacerbating the condition. You may benefit from FDM® or Graston® try to find a sports doc near you who can get in there and address the deeper muscles rather than these exercises until the muscles and fascia are freed up.
Should I ice or heat or both?? Excruciating pain here for about 5 days. Dr diagnosed plantar fasciitis but there's no way. I've been off of it almost 48 hours and still have constant pain on the inside of my ankle exactly as you describe it across my foot to the outside of my foot. Swelling won't allow me to put any pressure on the foot. As soon as I don't have it elevated it feels like it's filling back up and hurts very bad. I'm going to give these exercises a shot 🤞🤞
Good luck. I have my fingers crossed for you.
Family doc has diagnosed me with tarsal tunnel, saw a physiatrist and had an EMG which confirmed tarsal tunnel. I'm now waiting for MRI to see what is causing this. I also have metatarsalgia. Just watched your video. I am starting the exercises and will let you know if it helps.
Best of luck! I hope these help and I'm glad you had a good doc who really dug deep into figuring out the cause. Keep us posted.
Ive had TTS for 20 years. It was temporarily resolved with orthotics but the pain is back. My pain occurs on the inside of my left ankle. It is not constant. It occurs when walking and manifests as sudden sharp shooting pain that makes my whole leg give out. I remember a podiatrist telling me I had nerve entrapment due to deformity in my tibia. Is there any advice you have for me? Thanks.
Thanks for writing. It could be but I'd like to see the image pointing to the deformity and ask for a second opinion. I think too often we blame structural issues for the pain but there is a solution out there. My advice would be don't give up, see another provider (ideally a sports chiropractor, sports PT, Sports MD, who understands movement and won't just give up and say that's just the way it is. Good luck.
Thank you it has helped me a lot, since I saw this video! 😊my pain is almost going away and I’m sure it will get much better as I’m continuing to do the exercises! I have a question though: should I continue exercising once I think and hope it will go away? Thank you 🙏🏻
Glad it helped! I would continue on for another month or two once the symptoms resolve. Then do it 2x a week for maintenance ideally. Keep us posted.
Gonna give these a spin. I have constant pain ranging from tingling pin prick sensations sometimes running up the sides gets very sensitive to any shoe material... Even wearing such padded trainers for work aggravates my foot where it feels like vibration n pins n needles. Sounds like Tarsal Dr?
I hope they help. It's too hard to diagnose over UA-cam but if it sounds similar to what is described give it a whirl. Strengthening you leg muscles should help regardless. If not I'd encourage you to get in a see a sports specialist.
I’m having sensation issues and toe numbness. I can feel the posterior tibial tendon isn’t firing? Idk. I’ve not been walking or running well because of it. If I say Indian style the tarsal tunnel area hurt
That's so frustrating when you can't do the things you enjoy. I hope these exercises help. Otherwise I'd encourage you to get in to see a great sports chiropractor or sports specialist near you. Don't give up.
I have an ankle injury , now when I relax my foot to put a shoe or when relax the food I feel a pinch like a electricity touch once for a second then I can play with my foot movements with no pain but after 10 minutes I stop moving my foot and I want to relax the foot again the pinch will happen again but it's for a second and i can move my foot with no pain again. What could it be?
I'm sorry to hear that. It could be a variety of issues, you should get checked out with sports chiropractor who can perform a hands on exam. This is a good place to start on how to find a good one...ua-cam.com/video/SEDh6PhIUeQ/v-deo.html
Good luck.
My pain is on the outside and it is like electrical shocks after taking some BP meds for five months straight.
I don't want to take meds for the pain and I end to work.
They almost killed me. 😪
That's so frustrating. I'm sorry. I hope you find a solution. I look forward to hearing an update when you do. Don't give up!
How do you feel about steroid injections for tarsal tunnel?
They are commonly utilized. They are effective for people who are absolutely unresponsive to conservative care such as these exercises and manual therapy. In a sense, doing these exercises and seeing a great sports chiropractor or sports PT will increase the odds of it working if you have to get a steroid injection down the road. Great question,
My problem with these videos is that the model's feet are always fine, whereas my foot swelled up within hours of it hurting, meaning the exercises are just making the swelling worse
Don't forget to like, comment and share.
Subscribe us: ua-cam.com/users/ProactiveChiro
ProActive Chiropractic (Chiropractor San Francisco)
www.proactivesf.com/
You believe that with these exercises relief the tarsal tunnel?
I do. I've seen them help lots of people including those writing comments here. Good luck!