Tarsal Tunnel Strengthening Exercises
Strengthening exercises which may form part of a Tarsal Tunnel rehab program.
The following guidelines are for information purposes only. We recommend seeking professional advice before beginning rehabilitation.
Exercises for the small muscles of the foot:
Static toe flexion
- With the feet flat on the floor, press the toes downwards into the floor.
- Do not allow them to curl, or the ankle to move whilst performing the exercise.
- Hold for the count of 3, repeat 10 times.
- Perform this exercise 3 times a day if possible.
- Progress the exercise by holding the contraction for longer.
Spreading the toes
- Place feet flat on the floor.
- Spread the toes as far as they will go and then return them together.
- Repeat this 10 times, rest and the perform a further 2 sets of 10 repetitions.
- Aim to repeat this exercise 3 times a day, as above.
Toe lifting
- Place feet flat on the floor and try to lift each toe up in turn.
- Aim to keep the others flat on the floor - not easy, is it?
- Perform three sets of each toe.
- Try to perform this exercise twice a day - at least once.
Pencil lifting
- Pick up a pencil in the toes.
- Hold for count of 6, repeat 10 times.
- Aim to perform this exercise 3 times a day.
- An alternative version of this is to repeatedly scrunch up a towel in the toes.
Functional strengthening exercises:
Walking on the toes
- Simply walk about on tip toe.
- Do not wear shoes but perform the exercise barefoot.
- Aim for 8 sets of 15 to 20 seconds with 20 seconds rest between.
- Complete the exercise 2 times a day. Progress by increasing the duration of the walks.
Walking on the heels
- As above but walk on the heels.
- Aim for 8 sets of 15 to 20 seconds with 20 seconds rest between.
- Complete the exercise 2 times a day. Progress by increasing the duration of the walks.
