BEST Eccentric Exercise For Tibialis Posterior Tendon Dysfunction (PTTD)
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- Опубліковано 23 вер 2012
- Tibialis Posterior Tendon Dysfunction can get better with eccentric exercises that load the tendon as it elongates. The tendon can become degenerative and overused with flat feet and poor running or landing form. The tendon on the inner part of the ankle/ foot may ache with walking and running.
I just updated an article in 2018 on ankle pain with runners www.p2sportscare.com/ankle-pa...
#tibialisposterior #pttd #posteriortibialtendon
Tibialis Posterior Tendon Dysfunction is an injury which can plague runners and non-runners alike. Effective treatment to the tibialis posterior tendon and muscle can yield quick results while exercises/ stretches specific to the tibialis posterior tendon will help support the arch.
What is Tibialis Posterior Tendon Dysfunction?
Tibialis Posterior Tendon Dysfunction is a condition where the tibialis tendon becomes elongated and no longer supports the medial arch of the foot. It occurs from trauma or chronic overuse of the tendon.
What are treatment options for Tibialis Posterior Tendon Dysfunction?
Tibialis Posterior Tendon Dysfunction can be extreme or mild. The severe cases many times require a boot or surgery and the mild cases can often be treated with myofascial release and exercise therapy.
What is the best treatment for Tibialis Posterior Tendon Dysfunction?
Personally, I feel the mild cases require a specific treatment such as Active Release to help increase tendon slide as well as a exercise method for restrengthening the tendon back to the better type of collagen... Type I. Eccentric exercise for Tibialis Posterior Tendon Dysfunction has not been well documented but I feel the research to validate it effectiveness for other tendonopathies would make it a great option.
If you are in the need of finding a provider educated in treating Tibialis Posterior Tendon Dysfunction just shoot us an email and we will look for you.
Enjoy this short video on more information about Tibialis Posterior Tendon Dysfunction
This video specifically address tibialis posterior exercises, tibialis posterior tendonitis, tibialis posterior strengthening and how to address foot pain associated with tibialis posterior
Wow. This is PRECISELY what I was looking for. Really really great stuff.
Great video man just the explanation I needed
Fantastic post. I'm a non-practicing physical therapist, and I commonly run in minimalist shoes. All was fine until I ran in a pair that had a built up lateral side, which allowed more pronation and straining the post tib over a 10 mile trail run. The reaching exercise you have developed seems to make the most sense to me.
Thanks for this info. I`ve spent over $1K on going to a Dr. in early stages of PTD and doing the exercises , really helps . With the pain too..it`s almost gone. Aircast helped but you are RIGHT ON !! Thank-You SOOO much
Thanks for posting this video! I've been struggling with left side foot pain for a couple of years now as I lengthen my runs towards the half marathon distance. I was lost as to why I was limping for days after every run until I tracked down an explanation of PTTD online. Then finding your video- Great description of the situation, it describes my pain/weakness exactly. I tried the first exercise you demonstrated, and I very quickly felt it hitting the problem area! I could barely balance on my left side asI lowered down, but was fine on my right. Thank you for the pointers, I finally feel like I have some exercises I can work on and a direction to go to remedy all this!!!
Hey how is your posterior tibial tendon doing now?
Your videos age great! Thank you!
Great vid dude you rock!!
awesome clip dude!
i felt difference , thank you
Thanks for this video, it really helped me understand what I have. I used to be a long distance runner and played a lot of basket ball, my arch has dropped which makes me appear flat footed when standing but when I sit or lay down the arch appears again on my foot, I also noticed I had a problem with my tibialis anterior muscle when I saw I couldn't dorsiflex my foot too much like other people I can't even do the duck walk but I will try these exercises to see if it helps thank you
I like your explanation of the muscles and tendons involved using the skeleton.
Thank you so much!
I understand. I'm a runner; I've never had a collapsed arch or foot pain from my tibialis posterior -- but I've dealt with medial tibial stress syndrome and/or tibialis posterior tendonitis (above my ankle) for years. So, I just wanted to say this seems to be working well for my medial shin pain. I'll report back after a few more weeks.
my left ear loved this
*****
ahah all good! I do have a question though. I had an ultrasound around my right lower leg, as i find it starts to hurt whenever i run. However i do not have enough money to go see a sports science physio.
Part of the results say "There is thickening of the periosteal layer of the tibia medially when compared to the same region in the other leg. This represents small amount of periosteal oedema."
I was wondering if this is the same as tibialis posterior dysfunction and if these exercises will help. Thanks
Please check your anatomy and kinesiology books. The main function of the posterior tibialis is PLANTAR FLEXION AND INVERSION. You state in your video the main function of the post tib is dorsiflexion and supination.Although supination does occur, supination is a combination of the foot movements including inversion, plantar flexion and adduction in relates to the movement of the subtalar joint which is the articulation between the talus and calcaneus. Your closed chain exercise is very good.
I've been investigating best natural treatment for shin splints and found a fantastic resource at Remedy Fixer Blueprint (google it if you are interested)
Nick Cary j
This works great!!! I'm so grateful. After hiking, my knee was hurting. I did the exercise in your video and the pain is gone. The Tibialis Posterior Tendon Dysfunction causes my arch to flatten in one foot and the knee to hurt. It seems to rotate the bone back in place.
Great!!
My tibialis posterior tendon was destroyed by common antibiotic named CIPRO, which is a fluoroquinolone antibiotic. I'll try to ease my tendon pain - which has lasted nonstop over 7 months - by following instructions in your video. Thank you for sharing!
TY. I was only diagnosed about 3 weeks ago but have struggled more like 5 years. I fought until my husband's condition got worse and I was constantly standing up and leaning forward on my left foot, caring for him until I no longer could - and he still needed help!
Right now he just has me finding better shoes but next week we go to the next step. I'm suspecting that will involve physical therapy. Now I know what to look for!
Good luck with everything!!
Can you please upload latest version of this exercise. and if there are any new ones. i have been suffering this this issues for 2 years now and finally your exercise finally seems to work.
We do not have a new version. If you want help directly message us privately. If you are under 18 years old, speak with your parents and have them contact us. www.p2sportscare.com/contact-form-youtube/ Just reference this conversation.
Tib post is involved with inversion and is also a weak plantar flexor - NOT dorsiflexion.
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Biotipo Training e no insta @Biotipotraining
Great video, Sebastian. I'm just curious... how many sets or reps would you begin with? And then how would you progress in terms of sets and reps or more advanced exercises?
Thanks man! This really helped me. A few more questions please.
Should I take any medicine with it?
Complete rest is suggested or I can still do walking, cross-trainer, cycling?
And do I need to tie my ankle for the rest of the time?
THis is great....I am having serious issues with what I think is posterior tendon (seeing my chiropractor tomorrow who will hopefully be able to confirm too and help) but I have been looking for some exercises to perform. thank you!
am a big fan! thanks
Hey there! Great vid! I'm a bit more flat footed on my right foot. Recently I've tried increasing my ankle flexibility by pushing my knees forward and out past my little toe (both feet) and doing this a couple of times a week. This seemed to work and I was pushing it pretty hard by putting my upper foot on a small incline. A couple of things started happening when I tried to utilize my new found ankle flexibility during olympic lifts in particular the snatch at the bottom when I am receiving the bar. First was a bit of impingement near the lateral malleolus (could be something else) next there is irritation on my Tib that shoots right up to my lower calf. Now any time I push my knees forward and put weight on that foot in that position it starts to irritate the tib. What I'm wondering is if I have overused it somehow or if it is just weak and needs strengthening (can it even be strengthened?).
Actually I just had a sudden sprain in my Peterior Tendon while walking. I'm pretty sure that is because of excessive running. I'm not even able to walk properly, hope this gets better soon. Thanks so much man!
Looks good going to try asap! Thanks
:)
Great video...very informative! I was recently told I have tibialis posterior tendonitis...not sure if thats the same as pttd or if I should attempt the exercises you mention in the video. My prescribed treatment consists of a walking boot for 3-4 weeks, anti inflammatory meds for 15 days and finally 5 sessions ARP Wave therapy which is extremely painful. Thanks again for any feedback you can provide!
Great steps on the video. But.... is the exercise intended to strengthen OR as a recovery while you're having posterior tibialis already ?
Thanks for the video. I've been deprived of running for over 6 months now because of PTT. It's finally gotten better but it's not 100%. Could you estimate how long I'd need to do these exercises before I get back to tip top shape so I can start running again? Thanks.
Thank you for posting this. I have had an issue with Tibialis Posterior in my left leg for over a year. I will now try these exercises.
Can you share if anyone has successfully recovered from this injury using these workouts and were they able to get back to running a marathon or longer?
Yes, but as dangerousdaria1 and AJ Cohen point out, from about the 3:05 point of the video on (basically while you're sitting) you repeatedly say that the function of the tib post is to Dorsiflex. It runs posterior to the malleolus, so it can't dorsiflex. Your seated exercise could be beneficial as an eccentric exercise if you start in Plantar Flexion and Inversion and apply force in the opposite direction (Dorsiflexion and Eversion)
I finally figured out what this is and it is the exact pain I have. Great exercises and now to get stronger.
Agree with Dangerousdaria1. Tabialis Posterior gives plantarflexsion. Tabialis Anterior gives Dorsiflexion. Also, I like the tips you have given as well on strengthening. I found an exercise that helped me.
Thank you so much 👍
You are welcome
thank you im 62 work like a horse at lowes going all day fast and hard the cement floors are killing my feet up all night last night even the skin hurts thks for the tips
Buenas tardes , por secuela de la Poliomielitis se pierde la conexion del Tibial al pie , mi pregunta es si se hace la transferencia del tibial y el pie agarra su posicion normal y una mejor marcha ,se podria ganar masa muscula en la pierna afectada ? ,ese es mi caso por favor una respuesta gracias
What's your thoughts on getting a cortisone shot into the area.? Im pressed for time because of the upcoming football season and i am in a walking boot now and not seeing much results.
if you got tendonitis from an injury how soon should you start these exercises for rehabilitation? can you do more damage if you start them to soon?
Thanks for posting this...I am going to try it. I have had a year of pain & inability to do much if any exercise on my feet. I wore a cast for 2 months, boot for 3 months, gone to a podiatrist & sports injury doctor...with no luck. It still comes back. It is depressing.
***** I am hoping the doctor will be willing to do that. He has already done an MRI, and xray. Honestly I think he feels very frustrated that I keep returning to him with the pain, but...it has been more than a year & I am frustrated too...and continue to gain weight. :(
Hi. I have this condition, and have now started to get pain at the base of my big toe. Is the posterior tib tendon dysfunction linked to anything that is at the base of the big toe? Thank you.
thank you so much now i now what i have, do you think i have to use arch support
I dont use it
I already suffer from Tibialis Posterior Tendon Dysfunction at the moment. These seem like exercises to strengthen the tendon for future prevention. If my understanding is correct, how do I treat my current pain without stopping my running altogether?
Is it possible that I have an accessory navicular bone that's why I don't feel the effects of doing strengthening and physical therapy?
Thanks for the video; can you give me your take on this. I've been in a vicious circle of pain so long now that I'm losing the mechanical ability to walk. Started as pain on the anterior and distal part of ankle and midfoot on one foot with compensatory pain in other one and knees. Over months my arches have been collapsing and the midfoot bones shifting, flattening in appearance, producing lots of general localized pain as well as catchy pain mid-stride/instride. Now the pain involves both feet and ankles, more severe on inside. Underlying issues are Lupus, Raynaud's, poor circulation, and intermittent but severe edema due to kidney involvement from lupus. I'm scared.
Hey man I think I'm having a similar problem and I'm curious if you managed to figure this out?? Cheers!
I twisted my ankle 2016 february and i had some injections, two of them one for tendon and one for spring ligament. And now my arch is still there my it is getting collapse. How do i start exercising to strengthen my arch? Or i should start with healing my spring ligament/posterior tendon 1st since i still feel pain on my ankle. Btw i had no brace or whatsoever after i injured my ankle. Only bruised for two weeks
It's right around 4:10. The movement is right, as dflexion and supination puts it on a stretch, but the wording was incorrect.
Hi I just starting to have PTTD. My Dr. wrote a RX for a UCBL insert. My insurance does not cover this. Do you know where I may be able to go online a look for one, or what I should do. My Dr. said this UCBL is necessary it may or may not work. No idea how much they should cost, or if I can negotioate seeming I go to them for shoes and stuff.
I've done the second way that youve shown and i found that its quite hurt. is it right? im scared im doing it in the wrong way. btw, i went to a physio and he said that my tendon was broken and it repaired in a wrong way and become painful,
I'm not sure if I have this. I have pain in the inner lower part of my shin. It is really sensitive to pain if I touch it and it hurts when I try to rest after working out. My arch doesnt hurt neither does my ankle area. I had this a little over a year now and it sucks.
What kind of shoes-i.e. arch support and drop-would you recommend if you’re dealing with pttd?
Rather than recommend shoes, I’d suggest having someone fully examine your back, hip, and hold him to make sure that you’re not being misdiagnosed. Well posterior tibial tendon dysfunction is a real problem, I’ve met many people with a version of sciatica which is misdiagnosed as posterior tibial tendon dysfunction. Treatment is specific to each problem. If you would like to pick my brain more on the subject here is a link www.p2sportscare.com/
hey, just want to say thanx for the video, might one of the more straight forward videos I've seen in a while that dont want me to buy something...
Also, the inner part of my ankle hurts mostly after a walk and the pain subsides with a decent amount of rest. I went to a podiatrist and he told me the tendon is just weak. i wanted to know if i needed a boot or anything to immobilize my foot. im usually sitting all day anyway.
ive had an mri and it showed nothing torn, not much inflammation, and that everything was aligned....
hurts after 30 minutes of walking and painful after a couple seconds of running...
thanx again
i dont necessarily think its all in my head because i feel the warmth at times after prolonged standing. What time period does the recovery look like for these type of injuries?
i can walk without a limp now although still in pain. --- with proper strengthening how long should it take for me to get running again?
thanx
thanks for the advice
Ruey, a combination of taping, custom orthotics, and ART from Dr. Gonzales enabled me to continue running even with posterior tibial tendonitis.
I did physical therapy for my tib post tendenitis, I still get constant pain even if I do the exercises. Is there any a real cure for this?
Hi sir,
What's the exercices are you about to recommend me for a tibial posterior tendonitis ?
Thanks you so much
Depends.
Email me! info@p2sportscare.com. We no longer give detailed info like that on an open forum like UA-cam.
Did you ever email us? If you're really looking for answers we have been discussing things with people privately through email. If you want to get better I'd suggest you email us to see what the next step is. Info@p2sportscare.com
I am not a runner or a walker. Just a normal person who developed PTTD. Went to a podiatrist and he just gave me a pair of powerstep protect insoles and told me to get new shoes. I bought a pair of under armour HOVT Turbulence. I was surprised he fave me no exercises, just told me to ice and come see home again in 2 months.
I was bummed I just want this to heal so have been looking on the internet for exercises. Hope this helps. My foot is so weak I could not do the reach to a chair
We have some stretches and exercises that can probably help you. They are not all ones we have in on UA-cam. Interested?
Can Posterior Tibial Tendon Dysfunction be caused by a bad sprained ankle? My ankle is getting better after 4 months of rest; I can jog on it in short bursts if I don't let my heel strike the ground, but it's really sore/painful at maximum flex movement when I do this lung exercise.
***** thanks!
I really need help my feet become worse everyday I play hockey and it hurts after every skate. Any thing I can do to stop my foot from collapsing beside these 2 excercoses? How long do u think it will take?
+Sebastian Gonzales I role out my legs and feet and I stretch a lot. I'm not sure what else I can do based on what the doctor has told me
... very nice vid, overall though. Quick annotation, and all is well.
I understand but I have to agree with dangerousdaria1, you say "the MAJOR FUCNTIONS of the post tib are dorsiflexion + supination " which is wrong. BUt nice video anyway... lastly "supination" is kind of a vague word that consists of 3 movements, inversion plantar flexion, and adduction at the subtalar joint.
Hi a question. The inside of my left ankle is quite buffy and has been for years, i think it may be down to my arch being slightly collapsed. However I am now getting pains along the inside of my shin. I was told to use orthotics, but they seem to make the pain worse. Any ideas? Cheers
Cheers, appreciate it
Can you do this when tendon is inflammed? Also inflammed tibialis anterior.. have been dealing with this for a year. It is frustrating
I actually dont use this exercise any more. We have found better ways to help people get rid if this kind of problem. Love to help you out. For a few more weeks we are offering free 15 min Zoom calls with our interns to discuss if we can help you out. Take advantage. www.p2sportscare.com/contact-form-youtube/ Just reference this conversation.
I just watched a video from Northwest Foot & Ankle, on pronation and overpronation, which makes the point that most shoes force the hallux into a tight aspect against the second toe, and curve it up, instead of allowing it to lay straight and flat to the ground. Most shoes also raise the heel. These two things open up the joints at the back of the foot, and pronation is the natural result - the arch simply cannot be maintained with the foot configured that way. It is that basic misconfiguration of the foot against the ground that is causing the strain on the tendon you are discussing in this video.
Imho unless the right footwear is used - and unless the foot is rehabilitated if it has been trained over years to have that tight toe configuration - you will not get a good result that is permanent by working on this tendon.
You are wearing shoes that create this basic misconfiguration. And I believe this is the reason that your weight-bearing leg is slightly unstable as you do the exercise.
If one does the exercise as a therapeutic correction, but then continues to wear shoes that create the configuration fault that forces pronation and a weak arch, the correction provided by the exercise is being undone by the use of incorrect footwear. This can be why results of corrective work on this tendon are often less effective than desired.
Id agree, this video is about 8 years old and I would not agree with using this strategy as a solo intervention. Closed chain challenges to the foot need to be done. Simulation of the transverse arch of the foot should assist with activation of the brevis, which acts like a leaf spring for the arch of the foot. Footwear can help to some degree but not a sole intervention either
hi sir I got a problem for the past 7 to 8 months like when I am stepping up the stairs like a grinding sound came from the from my right leg knee so late around I just left it and it started again pain so I went to government hospitals so then how doctor says it's like osteoarthritis like that and has suggested quadriceps strengthening exercises and again I went to an physiotherapist there that physiotherapist told that that is not osteoarthritis it is it is the problem came due to flat foot the misalignment like your ankle is not stiff so the ankle the food there comes any problem so he told to wear arch support footwear for about six months and extend maximum 22 years later on you will improve the mean you will feel your normal knee is it true sir I am doing now I started that same physiotherapist exercises now I'm feeling not that much of grinding sound like here comes the clicking sound now I am experiencing is it ok is it true can you please reply
sorry it's not 22 it's 2 years
Great first exercise, the second, not so much
Fair enough!
Posterior tibialis plantarflexes and inverts the foot; you might want to modify your eccentric exercise.
Tibialis post is functionwise equal to calve muscles just weaker. therefore the exercises beginning 3:07 don't work. And if you discovered that mistake already, why not flag it?
Once I get a thousand subscribers I will start a live stream channel from the barber during my regular hrs Ali’s will be sharing all of motorcycle scars and the whole journey through recovery
cool man
plantar fasciatis never recovered now i have this :( fuck my life
I've had mine for 5 months, and it still hasn't healed
Matthew Piva hey is it still bothering u?
Tib Post does PLANTAR flexion, not dorsi. Think about what happens when the O and I come closer together as the mm contracts. The origin is in the posterior leg- there is no way it can do dorsiflexion. Your first exercise is fine but the second one is not correct because of this.
Thank you. This has been corrected via the comments a while back. Yet I think we are only talking open chain now correct? Closed chain is a different story
"The major functions of the tibialis posterior are going to be dorsiflexion and supination". I'm sorry, what? Isnt tibialis posterior function plantar flexion and inversion...?
There have been lots of comments below where this error has been addressed
3:13: The Tibialis Posterior PLANTAR flexes NOT dorsi flexes!
There are many components to curing for plantar foot. One resource I discovered which succeeds in merging these is the Natural Foot Wizard (google it if you're interested) without a doubt the most helpful resource i've seen.Check out all the super information .
did u use natural foot wizard? is it applicable to post tib dysfunction? the site seems like a big infomercial
H
Ah...2012, the year of the chin landing-strip beard. Not a good look whatsoever, on that location at least, lol.
Good at the time
Doesn't seem to be helpful indeed
well... it is just a video. book a session with us if you want something specific www.p2sportscare.com/
@@Performance-Place-chiropractor thanks a lot