A tendon is a thick band of fibrous tissue that connects muscles. The posterior tibial tendon runs down the inside of each foot. Swelling of this tendon, or posterior tibial tendonitis, causes pain in the back of your heel, ankle, and foot arch. This is due to overworking the area, usually from exercise but sometimes just the way we walk is the problem. There are exercises the will strengthen, not only this tendon, but also other areas around it, to avoid chronic or reoccurring pain.
Getting Started
The most important thing you can do is rest when the pain first starts. Put some ice on the area and stay off your feet. If you must move around, tape your foot or use a brace that is open at the heel but supports your ankle and arch of your foot. Keep you foot elevated when possible. On the third day of resting your leg, start doing a range of motion exercise. With your leg stretched out in front, flex your foot back and forth. This will prevent the tightening of the muscles do to non-use.
After you are moving around more freely, you can start to strengthen the area. For all exercises, you should use slow, deliberate movements, and always consult your doctor before starting.
Towel Stretch
Sit with your leg out in front of you and loop a towel around your toes, extending to the ball of your foot. Pull the towel toward your body, until you feel a stretch in the back of your leg and heel. Hold this for 30 seconds and release slowly. Do this three times.
Calf Stretch
Face a wall and put both hands against it for support. Put one leg forward and the other back, with the heel of your back leg pressed to the floor. Turn the foot inward, slightly, until you feel the stretch in the back of your leg. Do three times, then switch legs, and repeat. Perform this exercise several times a day.
Heel Raise
Put your hands on a solid surface, like a counter or chair, to balance. Rise up on both feet so that you weight is only on your toes. Hold for five seconds then lower slowly. Do three sets of 10.
Side-Leg Lift
Lie on your side with the good leg towards the floor. Tighten the muscles in your thigh and lift your injured leg up eight to 10 inches. Hold this for five seconds, and then lower slowly. Do three sets of 10.
Things to Consider
If pain is chronic, see your doctor. This could be a sign of a more serious injury. If you feel pain, as opposed to slight discomfort, stop and rest for a few more days before starting exercises again.
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