Tarsal Tunnel Syndrome Exercises
Tarsal tunnel syndrome exercises help expand the tarsal tunnel thus reducing pain in the area.
The Tarsal Tunnel runs behind and underneath the inner ankle bone (also known as the malleolus). It houses the Tibial nerve which can get tender or irritated when the tunnel compresses on the nerve.
In this article we discuss the best:
- Exercises for tarsal tunnel syndrome
- Massages for tarsal tunnel syndrome and
These stretches and exercises have been laid out in a particular order. Following the routine in this order will produce the best results.
The Best Exercises For Tarsal Tunnel Syndrome:
Exercise #1: Heel and Toe Raise (Double and Single Foot)
The heel and toe raise is a great exercise for tarsal tunnel syndrome.
To perform this exercise, stand with a chair to hold onto, in front of you. Use the chair for support when performing this exercise.
Start by lifting your heels as high as you can, up in the air. Then slowly bring them back down to the floor in a controlled manner.
From here, lift your toes up in the air by standing on your heels. Make sure not to move your hips back when lifting the toes up.
Try to stay as upright as possible during this exercise. You want to think of it as pulling the toes upwards, not so much lifting them up.
Work yourself up to doing 20 to 25 repetitions. When that becomes easy, you can perform the same exercise with one leg in the air behind you.
Again work up to a set of 20 to 25. When this becomes easy you can try to take your hands off the chair or use as little support as possible. This helps build up the tendons passing through the tunnel.
Exercise #2: Foot Tripod Balance
The foot tripod are the three points on the foot that will offer you maximum balance and stability.
Since one of the major causes of tarsal tunnel syndrome is overpronation, working on your foot tripod will help build up the arches. This will help reduce overpronation and build healthy foot posture.
To perform this balancing exercise stand on one foot, while holding onto a chair in front of you.
Squeeze your glutes and concentrate on having all 3 points of the foot tripod in contact with the ground. To make the exercise a little tougher, you can completely let go of the chair in front of you.
Try to keep your balance as much as possible while activating your glutes.
The Best Massages For Tarsal Tunnel Syndrome:
Massage #1: Foot On Ball Massage
This technique will massage the intrinsic muscles of the foot. You will need a lacrosse ball or an inexpensive massage ball like the FelixFix massage ball.
To carry out this massage place your foot over the massage ball and roll your foot back and forth over the ball. You can perform this exercise while standing or when seated.
While rolling your foot over the massage ball you will notice tender spots along the arch of your foot. Spend some extra time ironing out these knots in the arches of your foot. This will lead to breaking down of the fascia in the foot and thus will release any tension in the arch of the foot.
This is an excellent exercise to perform while sitting on your desk at work. It heals a myriad of foot complications from bunions to capsulitis to plantar facsiitis and even flat feet.
The Best Massages For Tarsal Tunnel Syndrome:
Massage #2: Cross Friction Massage
Cross friction massages break up the fascia in the muscles and tendons.
In order to perform the cross friction massage, you first want to locate the the flexor tendon. This lies behind the inner ankle bone (aka malleolus).
After locating the flexor tendon, take your thumb and massage in a direction parallel to the length of the foot. Essentially crossing the tendon that moves downwards to your foot.
Make sure that you are not experiencing any pain with this massage. It might feel a little sore while doing this, but it should not be painful in any way.
This cross friction massage improves blood circulation in the area.
Conclusion
These are the best tarsal tunnel syndrome exercises stretches and massages. Performing these on a daily basis along with wearing the right type of footwear will work wonders for your tarsal tunnel syndrome.
Sources:
Conservative management of a case of tarsal tunnel syndrome: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2875907/