The tarsal tunnel is a narrow space on the inside of the ankle where the posterior tibial nerve passes through. Due to certain causes, the tibial nerve can become compressed. The condition is called tarsal tunnel syndrome. The symptoms of tarsal tunnel syndrome are pain, tingling, and weakness.
If you’re experiencing symptoms of tarsal tunnel syndrome, there are exercises you can do at home for symptom relief and to relieve pressure on the posterior tibial nerve. While you can do tarsal tunnel exercises at home, it’s important to consult with an orthopedic specialist or a physical therapist before starting any exercise program to ensure it is appropriate for your specific condition.
Tarsal Tunnel Stretching Exercises
Performing regular stretching exercises can help improve flexibility and reduce tension in the muscles surrounding the tarsal tunnel. Here are a few stretches that may provide relief:
Calf Stretch
Stand facing a wall, with one foot placed slightly behind the other. Keep your back leg straight and press the heel into the ground. Lean forward, keeping your front knee slightly bent, until you feel a stretch in your calf. Hold the stretch for 30 seconds.
Plantar Fascia Stretch
Sit on a chair and cross one leg over the opposite knee. With one hand, hold the toes of the crossed leg and gently pull them back towards your shin until you feel a stretch along the bottom of your foot. Hold the stretch for 30 seconds.
Toe Stretch
Sit on a chair and place one foot on the opposite thigh. Use your hand to pull the toes back gently, stretching the top of your foot. Hold the stretch for 30 seconds.
Tarsal Tunnel Strengthening Exercises
Strengthening the muscles around the tarsal tunnel can help provide stability and support, reducing the risk of nerve compression. Here are some exercises that can be beneficial:
Toe Curls
Sit on a chair and place a towel on the floor in front of you. Using your toes, grip the towel towards you. Try to repeat this 10 times and then do the other foot.
Ankle Alphabet
Sit on a chair and lift one foot and slowly trace the letters A, B, and C with your toes. As you do this, move your ankle in different directions, then switch to the other foot.
Calf Raises
Stand with your feet shoulder-width apart, holding onto a stable surface for balance. Lift your heels off the ground so that you are on your toes. Hold this for 10 seconds, then lower your heels back to the ground.
Tips for Alleviating Tarsal Tunnel Syndrome Symptoms
In addition to exercises, there are other measures you can take at home to help alleviate symptoms and promote healing:
Rest and Ice
Give your feet and ankles regular rest breaks throughout the day. Apply ice packs wrapped in a thin towel to the affected area for 15-20 minutes at a time, several times a day.
Orthotics and Supportive Shoes
If you are experiencing pain from a compressed posterior tibial nerve, you may need to look into orthotics and supportive shoes. Together, they can help relieve pressure on the tarsal tunnel.
Avoid Activities that Aggravate Symptoms
If certain activities or movements worsen your symptoms, try to avoid or modify them to reduce stress on the tarsal tunnel. Activities that can aggravate tarsal tunnel syndrome symptoms include:
- Running and high-impact activities
- Standing for long periods
- Activities requiring excessive foot flexion or extension such as ballet
- Participating in sports with quick direction changes such as basketball and tennis
- Repetitive foot movements such as what’s required in cycling
Avoidance of certain activities is only until the symptoms of tarsal tunnel syndrome have resolved. Continued irritation of the tarsal tunnel can worsen inflammation and delay healing.
Tarsal Tunnel Syndrome Treatments in San Antonio, Boerne, Hondo and Live Oak, TX
For the effective treatment of tarsal tunnel syndrome, consult a foot and ankle specialist. The podiatrists at The Podiatry Group of South Texas are highly experienced in the treatment of tarsal tunnel syndrome. It is very important that you get a proper diagnosis for tarsal tunnel syndrome, as this condition can have similar symptoms to posterior tibial tendonitis and other podiatry conditions.
To schedule an appointment with one of our highly skilled foot and ankle doctors, call our podiatry office located nearest you or use our online form. Our team of friendly podiatry specialists looks forward to resolving your condition.
