EXERCISES CAN HELP IN MANAGING TARSAL TUNNEL SYNDROME
Tarsal tunnel syndrome is a condition where the tibial nerve is compressed as it passes through the tarsal tunnel in the ankle, leading to pain, numbness, and tingling in the foot. Exercises can help manage tarsal tunnel syndrome by improving the strength, flexibility, and mobility of the ankle and foot.
1.Gastrocnemius stretch
Stand up straight facing a sturdy object such as a worktop or table.
Place a rolled-up towel on the floor and step the ball of your leg to be stretched onto the towel.
Lift your other leg away.
Keeping your heel down and your knee straight, lean your whole body forward including your hips.
Use your hands on the worktop to support you.
You should feel a stretch down your calf, just below your knees.
Hold this position.
Using the strength of your arms, push yourself back to the upright position to relax this exercise before repeating, if required
2.Soleus stretch
Start in a standing position, holding on to a wall for support.
Step the affected leg backwards.
Keeping the toes pointing forwards, bend the front leg, moving your body in this direction.
Hold this position and allow the back knee to soften, your heel may come up a little.
You should feel this stretch lower down in the calf near the tendon
3.Heel walking
Stand up straight and lift your toes off the floor as high as you can.
Walk forwards, balancing on your heels only, keeping your toes up.
4.Toe flexors/plantar fascia stretch
Sit on a chair or on the floor for this exercise.
Bring the foot you would like to stretch in towards you by bending your knee.
Place the heel of one hand along the tips of all of your toes.
Run your fingers around the ball of your feet and under your sole.
Using your fingers and your hand, pull all of your toes back towards you.
Be sure to not forget about your little toe.
Hold this position.
5.Toe walking
Start up on your toes with your heels raised off the floor.
Walk forward with a natural arm swing, keeping your heels off the floor.
Exercises Help But Always Better To Consult A Doctor / Physiotherapist Before Starting Exercise Pogram.
By incorporating these exercises into your daily routine, along with maintaining good posture and being mindful of your movements, you can help alleviate pain and improve your overall condition. Remember to always consult with a physiotherapist before starting any new exercise regimen, particularly if you have a specific injury or condition.
Personalized Exercise Program By CB Specialists.
If you're looking for personalized exercises for a Tarsal Tunnel Syndrome , be sure to connect with CB Physiotherapy. Our team of expert physiotherapists will work with you to develop a customized exercise plan that addresses your specific needs and goals. Don't let your pain hold you back any longer, contact CB Physiotherapy today and start on the path to feeling better.