7 Exercises for Tarsal Tunnel Syndrome
Updated March 2024
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OUCH! It can feel like daggers digging into your shins, heels, or Achilles tendon. Tarsal Tunnel Syndrome (TTS) is painful and annoying. This can derive from several different conditions that put strain or compression on your tibial nerve. Unfortunately, this may be caused by flat feet, swollen ankles, arthritis, diabetes, varicose veins, ganglion cysts, bone spurs, and a plethora of other possibilities.
The tarsal tunnel is located on the inner portion of the ankle and is formed by the ankle bones and the band of ligaments that stretches across the foot. There are a ton of susceptible blood vessels, nerves, and tendons that assist with movement and flexibility.
It’s very common to see a professional football player get knocked down only to yelp from the explosive pain that starts at the back of the ankle. Beware of the warning signs, which include numbness, tingling/burning in the foot, and some shooting pains.
The good news is that nonsurgical treatments are available for less severe cases. With a thorough regimen of stretching and exercises for tarsal tunnel syndrome, relief, and prevention can be attained. If you are struggling with TTS, this article will provide you with some extremely helpful insights.
What is Tarsal Tunnel Syndrome?
In summary, tarsal tunnel syndrome is diagnosable and can cause your foot to “give out” during certain physical movements. TSS usually appears if you have any type of compressed or damaged tibial nerve. This is more commonly found in active adults.
The symptoms include burning, numbness, and/or weakness in any of the affected areas which occur around this area. Because it is often difficult to accurately determine the specific diagnosis, there are several tests available to confirm. In addition to a physical examination, a provider may perform a Tinel’s test, an EMG, or an MRI.
Using the old-fashioned RICE method is usually the first step toward managing the symptoms. This includes rest, ice, compression, and elevation. Over-the-counter anti-inflammatories can also be incorporated to help with the swelling contributing to the pain.
Other conservative options include the use of braces (affiliate link) or splints, which can either be customized by a medical professional or even purchased online at your favorite retail store. Orthotics offer a lot of relief as well as preventative measures for stability. Physical therapy provides the service of a professional who will prescribe customized exercises and stretches that will help improve strength and range of motion. In extreme cases of pain, a healthcare provider can prescribe steroids via injection or oral medications.
What Aggravates Tarsal Tunnel Syndrome?
Unfortunately, any overuse of the foot can aggravate TTS. This includes even standing, walking, or any pressure placed in the area. The discomfort may continue to worsen until proper rest and/or treatment. Try finding positions that keep the stress off of the affected area. If it helps to keep the knee straight, consider elevation with ice on and off.
Over time, you will need to observe the causes and triggers that increase your level of pain. If specific movements cause more pain than others, determine if you need to strengthen and/or loosen those areas with proper exercises. It may be difficult to find the most efficient workout to help with relief and prevention, so consider the use of a physical therapist or another health professional with expertise in this type of area.
What Exercises are Good for Tarsal Tunnel Syndrome?
1. Standing Calf Stretches
This stretch is so convenient; all you need is a wall. Even without a wall, there is a way. If you have access to a (fairly stable) wall, stand one arm’s length away and lean back with one of your legs. If you start by pressing your left leg behind you with your left foot flat on the floor, you should feel a nice stretch in your left calf. Follow the reverse with the right leg as needed.
And the way without the wall is essentially the same thing. You can lean forward on one of your legs while slowly stretching on the other leg. As you start to feel more comfortable with this position, you will be able to modify it to emphasize the multiple parts of the calf, scientifically known as the gastrocnemius muscle.
Calves are critical in the movement of the legs during walking, running, and even standing up. Tight calves are very unpleasant to deal with, and as you will see at a gym or a running track, people are always standing up against the wall, trying to stretch out tight calf muscles.
2. Ankle Rotations
The beauty of this exercise is you can do it almost anywhere while seated. All you have to do is sit and place your injured leg on your knee. Rotate your ankle for five to ten repetitions and repeat while adding in the alternate direction. You can repeat this exercise with either leg, one at a time.
Although it’s not very strenuous, it helps maintain and improve your range of motion. Keeping your ankle loose helps prevent further injuries and also increases the flexibility of the inner ankle and the ankle joint.
3. Plantar Stretches
Sit down on the floor with your legs out in front of you and ensure your toes are pointing as straight as possible. Wrap a towel, strap, or belt around the ball of your foot. Bend your knee while keeping your toes pointed up. Slowly pull your foot towards you until there is a stretch. Try holding for multiple sets of ten to 20 seconds.
4. Toe and Heel Walks
Try walking in a straight line on just your heels. Start slowly and focus on the stretch. Continue with multiple sets of ten to 20 seconds.
5. Ball Rolling
For this exercise, massage balls (affiliate link) are ideal, but you can use a tennis ball or racquetball as well. You can even try using a can of soup. Start by placing the ball under the arch of your foot. Roll the foot over the object while applying pressure onto your plantar fascia. The increased pressure improves blood flow to the area. This can also provide some relief for an injured foot.
6. Soleus Stretch
Although it is similar to the calf stretch, it focuses more on the soleus muscle. Stand up with your injured leg behind you. Slowly bend your affected leg back while keeping your heel flat on the floor. As you feel the tightness, adjust your position to optimize the stretch.
7. Balance Exercise
Stand straight and slowly raise one leg by putting your foot behind you. Try to hold for multiple sets of ten to 20 seconds as it becomes more comfortable. As you make progress, continue trying to lift your raised leg farther in the air, away from your body.
Does Stretching Help Tarsal Tunnel?
Stretching your muscles is critical for good overall physical health and can be repeated several times per day to increase flexibility. Exercises can be done from any location and only take a few minutes. There are many different levels and intensities of stretching that you can explore.
As we age, our muscles become stiffer and tighter, so we need to ensure that we take action to increase flexibility. Many people spend a few minutes stretching as part of a routine; others take this further and dig into yoga.
Yoga is an amazing form of exercise that enhances the art of stretching. One of the positive aspects of yoga is the variety of types available to people of any age. Aerial yoga benefits include the deepening of your stretches, improvements in balance developments, and continuation of more advanced poses for even better flexibility.
Final Thoughts
Tarsal tunnel syndrome affects many different parts of the back leg and can be complex to diagnose. There are very sensitive parts of our anatomy affected by TTS, including the posterior tibial nerve and the tibialis posterior muscle. Stretching, good fitness, and healthy blood vessels also help to ensure good overall health, which helps to minimize TTS. Although TTS can be caused by an injury, misuse, or strain, maintaining a well-rounded workout plan that includes cardiovascular exercises can contribute to keeping muscles and joints healthier.
In addition to the exercises to improve your symptoms from TTS, it may also be helpful to research appropriate footwear that will correspond to your needs. There are running stores that offer free assessments to determine the ideal shoe type and size for your needs. Perhaps if you are a pronator, a good shoe can help to improve your flexibility and deliver the smoothest walk/run for your body. This is an important factor when it comes to the parts of your body that are affected by the shock when you hit the ground during a walk/run.
Orthotics are customized or retail-store-purchased insoles placed into your shoe to counter any imbalances in your heel or step pattern. There are many different types of orthotics available, so it is important to research to determine if this is something that might provide you relief. For example, there are specific orthotics created for those who have high arches. This insert can significantly help with pressure put on the heels, knees, and the rest of the body, which is affected by the constant pounding. Finding a good workout program will contribute to overall improved physical health.
Frequently Asked Questions
How do you treat tarsal tunnel syndrome at home?
Several effective and well-known remedies are used to treat tarsal tunnel syndrome at home. The area must be rested and elevated. Continuing to apply ice packs is helpful in minimizing inflammation and relieving pain. Additionally, over-the-counter pain medications include ibuprofen. Depending on what is ideal for your pain relief, hot or ice baths may be helpful.
How long does tarsal tunnel syndrome last?
In some cases, you may need surgery, and the recovery time could be months. In most cases, the TTS goes away once the underlying causes are treated.
How to sleep with tarsal tunnel syndrome?
Sleeping with TTS can be a painful challenge. In addition to nonsteroidal anti-inflammatory medications, there are muscle creams that can be applied, which may offer some relief. There are numerous products available at retailers for compression (socks), massagers, TENS units, and specialized devices focusing on improving blood flow.
Sleeping with chronic pain is a very common problem. When you incorporate insomnia and pain, life can become exhausting and increase the discomfort of TTS. Frequent wakeups are an awful struggle, and then the insomnia cycle continues. At times, shifting your position while you sleep can provide some relief.
Based on trial and error, you might be able to find the ideal time to take pain medications as needed, so the relief can help with your sleep cycle. Meditation and visualization are valuable tools that may help with some relaxation. Sleep is also very important so that your body can heal and repair itself. Without adequate sleep and an efficient sleep cycle, your body will not get the proper strength needed.
