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.
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.
Peroneal muscle stretch
In a seated position, the outer ankle of the leg to be stretched is placed on the other knee as shown. The athlete then pulls the sole of the foot upwards, whgilst also pointing the toes. This will stretch the peroneals on the outside of the lower leg.