Tibialis Posterior Tendinopathy Stretching Exercises
Streching exercises will help to increase the muscle flexibility of the lower leg muscles which improves ankle function and reduces the stress on the tib posterior muscle.
Gastrocnemius stretch
Place the leg to be stretched behind and lean forward, ensuring the heel is kept in contact with the floor at all times and the back knee is straight. Hold the stretch for 20 to 30 seconds and repeat 5 times. Repeat daily.
The stretch should not be painful, relax into it. If you experience pain, particularly at the front of the ankle then take a step back and rest.
Gastrocnemius stretch
Place the leg to be stretched behind and lean forward, ensuring the heel is kept in contact with the floor at all times and the back knee is straight. Hold the stretch for 20 to 30 seconds and repeat 5 times. Repeat daily.
The stretch should not be painful, relax into it. If you experience pain, particularly at the front of the ankle then take a step back and rest.
Soleus stretch
In the same position as above, also bend the back knee to relax the overlying Gastrocnemius. This will stretch the Soleus muscle lower down the leg. Again, hold for 20 to 30 seconds and repeat 5 times. Repeat daily.
Front of the leg stretch
Stand with the leg to be stretched positioned so that the top side of the toes are on the floor on the other side of the other foot (as shown). Bend the standing knee down to put pressure on the back of the other calf, until you can feel a stretch in the shin and front of the ankle. Again, hold for 20-30 seconds and repeat 5 times.
