Which exercises can help alleviate posterior tibial tendonitis?

Posterior tibial tendonitis can be improved with specific exercises that focus on strengthening the tendon and surrounding muscles. Research suggests that eccentric exercises, where the muscle lengthens while under tension, are particularly beneficial. These exercises help to strengthen the tendon and improve its function.

Eccentric Exercises:

1. Heel Raises: Stand on a step with your heels hanging off the edge. Slowly lower your heels below the step level and then raise them back up. This helps strengthen your calf muscles and the posterior tibial tendon.

2. Toe Taps: Sit with your feet flat on the ground. Lift your toes while keeping your heels on the ground. This exercise helps in strengthening the muscles around the tendon.

Additional Tips:

• Consistency is key. Regularly performing these exercises can help improve symptoms over time.
• Start slowly and gradually increase the intensity of the exercises to avoid further injury.

These exercises should be performed under the guidance of a healthcare professional to ensure proper technique and to prevent further injury. If symptoms persist, consulting with a physical therapist or healthcare provider is recommended.