Tarsal Tunnel Syndrome Stretching Exercises

Testing Flexibility

• If gentle pressure is applied to the foot, and angle of 90 degrees should be possible without needing to force it.
• The Soleus muscle is tested in the same way but with the knee bent.
• By bending the knee, the larger gastrocnemius muscle is shortened, leaving the soleus which attaches below the knee to be stretched.
• It is rare that the soleus muscle will be tight, however tight gastrocnemius muscles are more common.

Gastrocnemius muscle stretch

• This is done by placing the heel of the back leg on the floor and stretching forwards.
• Hold for ten seconds, repeat three to five times and repeat the set three times a day.
• Gradually hold the stretch for longer (up to 45 seconds).

Soleus muscle stretch

• In addition to the above stretch this one will stretch the Soleus muscle lower down in the back of the leg.
• The same principles apply but it is important to bend the stretching leg at the knee.
• This takes the Gastrocnemius muscle which attaches above the knee out of the stretch.

Stretching on a step

• Stretch by standing on the edge of a step and allowing the heel to drop.
• Hold for at least 15 seconds.
• You should feel a gentle stretch.

Plantar fascia stretch

• This can be done by pulling up on the bottom of the foot as shown opposite.
• Hold the stretch for about 30 seconds. Repeat five times and aim to stretch 3 times a day.
• Remember stretching is a long term process. It will need to be maintained long after you feel the injury has healed.

Plantar fascia stretch by rolling

• The plantar fascia can be stretched by rolling it over a round or cylindrical object such as a ball, bar or rolling pin.
• Roll the foot repeatedly over the ball applying downwards pressure.