Which exercises can help alleviate posterior tibial tendonitis?

Reviewed by Yoshinori Abe, MD

Internal Medicine

Posterior tibial tendonitis can be effectively managed with targeted exercises. Eccentric strengthening, in which the tendon lengthens under load, helps rebuild tendon strength and resilience. Specific foot and ankle movements—such as heel raises, resisted foot inversion, and arch-lifting exercises—reduce pain, restore stability, and support proper foot alignment during walking and daily activity.

Because tendon pain can stem from many causes, it's important to know exactly what you're dealing with before starting a treatment plan. Take a free, instant, online symptom check to better understand your symptoms and confidently navigate your next steps toward relief.

Reviewed for medical accuracy: 07/14/2026

Important Next Steps

Discover likely causes of ankle pain See if your tendonitis needs care Find out if it could worsen Find OTC relief for tendonitis pain Find a foot and ankle doctor Understand home remedies for tendonitis recovery Learn whether ankle pain needs medical attention

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Explanation

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:

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.
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 you're experiencing persistent pain or want to better understand your symptoms, take our free symptom checker for personalized insights into your condition.

(References)

Ross MH, Smith MD, Mellor R, & Vicenzino B. (2018). Exercise for posterior tibial tendon dysfunction. BMJ open sport & exercise medicine, 30271611.
Kulig K, Reischl SF, Pomrantz AB, Burnfield JM, Mais-Requejo S, Thordarson DB, & Smith RW. (2009). Nonsurgical management of posterior tibial tendon .... Physical therapy, 19022863.
Kulig K, Lederhaus ES, Reischl S, Arya S, & Bashford G. (2009). Effect of eccentric exercise program for early tibialis .... Foot & ankle international, 19755073.

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