Tarsal tunnel syndrome is primarily caused by compression or irritation of the posterior tibial nerve as it passes through a narrow tunnel known as the tarsal tunnel. The specific causes can vary, but some common factors that contribute to the development of tarsal tunnel syndrome include inflammation abnormal growths, which causes nerve compression.
Living with tarsal tunnel syndrome can be challenging, but there are coping strategies and lifestyle adjustments that can help you manage your condition and improve your quality of life.
Lifestyle Changes for Tarsal Tunnel Syndrome
Some lifestyle adjustments can make a big difference in how people experience tarsal tunnel syndrome. The condition can be well-managed through the following techniques:
#1 Resting the Feet
Taking regular breaks and elevating your feet can help reduce swelling and provide relief from discomfort from tarsal tunnel syndrome. Make sure to incorporate periods of rest throughout the day, especially if you engage in activities that put strain on your feet.
#2 Applying Ice Therapy
Ice therapy helps alleviate inflammation that is common in tarsal tunnel syndrome. When ice is applied to the affected area, it constricts blood vessels, which helps decrease swelling and numb nerve endings, providing temporary pain relief.
#3 Wearing a Brace
Wearing a brace can help immobilize the foot and reduce stress on the tarsal tunnel. Additionally, a brace can help maintain proper alignment of the foot and ankle, preventing further aggravation of the condition. It is important to consult with a doctor first to determine the most suitable type of brace for your individual needs and to ensure proper usage and fit.
#4 Taking Anti-Inflammatory Medication
Nonsteroidal anti-inflammatory drugs (NSAIDs) can help alleviate pain from tarsal tunnel syndrome. A doctor can prescribe stronger anti-inflammatories if over-the-counter medications do not provide relief.
#5 Do Tarsal Tunnel Syndrome Exercises
Exercises that strengthen the ankles can help manage this condition. Some of the exercises you can do for your ankles involve the use of a resistance band.
Here are a few examples:
- Ankle Inversion – Sit on the floor, stretch out your leg, attach a resistance band to the outside of your foot, and turn your foot inward against the band’s resistance.
- Ankle Rotation – Sit on a chair, lift your leg, rotate the ankle clockwise 5 times, then counterclockwise 5 times.
- Ankle Dorsiflexion – Attach the resistance band to the top of your foot, pull your foot back towards your head, then forward and down.
- Ankle Plantar Flexion – Sit down, wrap the resistance band around the bottom of your foot, push your foot down like a gas pedal, then return to neutral.
In addition to ankle exercises, calf stretches, which loosen up the muscles around the ankles, also helps relieve tarsal tunnel syndrome symptoms. It is best to consult a doctor or physical therapist first before starting any new exercise.
# 6 Wear Shoes with Arch Support
Tarsal tunnel syndrome can be caused by underlying issues with the arch. It is important to wear shoes that support the arch and keep the feet aligned, which takes pressure off the tarsal tunnel.
#7 Ask Your Podiatrist About Custom Orthotics
Custom-made shoe inserts, known as orthotics, can assist in maintaining proper arches in your feet. By supporting the arch, it minimizes movements that can lead to nerve compression.
How is Tarsal Tunnel Syndrome Treated?
A proper diagnosis by a podiatrist or foot and ankle doctor is important, as tarsal tunnel syndrome causes symptoms similar to other podiatry conditions such as plantar fasciitis and posterior tibial tendonitis. The doctor may use a nerve conduction velocity (NCV) test or electromyograms (EMGs) to diagnose the condition.
A podiatrist can prescribe steroid injections for lasting relief from tarsal tunnel syndrome. If the situation is still severe, the doctor may recommend surgery or tarsal tunnel release surgery, which creates more space within the tarsal tunnel and releases the nerve.
Tarsal Tunnel Syndrome Treatment in San Antonio, Boerne, Hondo, Floresville, Kenedy, Uvalde, and Live Oak, TX
The podiatrists at The Podiatry Group of South Texas are some of the best in the country. We are recognized for the comprehensive approach we take to treating our patients’ foot and ankle issues. Tarsal tunnel syndrome is a common podiatry condition that we are experienced in treating. We will create an individualized treatment plan and ensure you have what you need to return to living your life normally.
To schedule an appointment with a top foot and ankle doctor, call our podiatry office near you or use our online request form. We look forward to serving you.
