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Posterior Tibial TendonitisCoach Carvey I am a runner and I think I may have Posterior Tibial Tendonitis.How can I prevent it and what can I do to fix it? A good warm up is essential before going out there and full out running.This will help a lot to prevent this injury. See a good podiatrist if you have no arch or a low arch in your feet.. I highly recommend these anatomy coloring books to learn more. They are great especially if you are a visual learner as I am. Posterior Tibial Tendonitis Is A Fairly Common Injury in Runners
As you can see by the picture on the left. The Tibialis Posterior Muscle, (blue and labeled G) is deep and attaches to the Tibia. It then wraps around the inner ankle and attaches at the bottom of the foot. (This picture is from my Anatomy coloring book, which by the way is a great way to learn where the muscles are located.) I highly recommend these books. The books are by Wynn Kapit/Lawrence M. Elson. Posterior Tibial Tendonitus is a common injury among soccer players too. It is usually caused by two players hitting the ball at the same time with the inner sides of their feet. Ouch! Sometimes this injury happens as a result of shin splints because the tendon is an extension of the tibialis muscle which attaches to the tibia bone a.k.a.(the shin bone). It can be caused by a trauma such as a fall in which case it will probably swell up quite a bit. If it is very swollen it is difficult to diagnose easily. Ice and elevate immediately if this happens and call your Doctor.
What does it feel like?Generally the pain is felt while walking or when rising up on the ball of the foot or pointing the toes. Inward movement (inversion) of the foot against resistance is the most painful. It can creep up slowly and may feel like an irritation behind the inner ankle bone only to get progressively worse as you continue stressing it with whatever activity you may be doing to cause it. Eventually it can become debilitating. If you feel pain right above or behind the inside of the ankle or on the foot a few inches in front of the ankles you may have Posterior Tibial Tendonitis. What should I do If I suspect Tendonitis?
To Prevent Posterior Tibial Tendonitis Now And In The FutureHow do I make it better?Deep frictioning massage is good for getting the blood to the area. A tendon doesn't have much of a blood supply, so deep friction may help to speed up the process. It's painful but it should help. Stay away from the activity that aggravates it for a while. You may need to take 6 weeks off or more. I know that is a difficult thing to hear but it may come down to that, and if it does try to focus on what you can do, not what you can't do. For instance do some extra strength training on you upper body and set some strength goals for yourself, or if you have acces to a gym you can still do leg work such as leg extensions and hamstring curls. Rehab Exercises For Posterior Tibial TendonitisYou can start rehab exercises as soon as you can do them without pain. Begin with no added weights and slowly add weight when you get stronger. If you experience soreness or pain then drop back to a lower level of reps and or weight. Ankle CirclesThis is any easy one. Sitting in a chair, cross your injured leg over your other leg. Circle your foot around in a big circle one way and then reverse it the other way. Start with 10 circles each way. The Inner Ankle LiftYou will need a chair, special weights that you attatch to your foot or one of those shopping bags with the handles. If using the shopping bag place a weight or soup cans or anything that weighs about 5 lbs. Sit on the chair, cross the injured leg over the other leg. Place the bag handles over your foot and raise your foot towards the ceiling then slowly lower it. Do this 5-10 times, resting in between each. Ankle FlexionSitting in the chair still with your legs crossed, flex your ankle so your toes come towards your knee. Hold for a few seconds, now point your toes and hold that for a few seconds. Start with 5 -10.Heel Raises Or Calf RaisesStand and hold onto something for support. Without bending your knees and keeping your feet parallel raise your self up onto the balls of the feet. Be carfeul with this one. Go very easy and if it causes pain stop immediately. Start with 5 and increase as you get stronger.
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