Ankle Strengthening Exercises [Posterior Tibial & Peroneal Tendonitis]

🦶We review ankle strengthening exercises for posterior tibial tendonitis, peroneal tendonitis, anterior tibial tendonitis, extensor tendonitis, and Achilles tendonitis.Full Video: https://youtu.be/ZI0sANYDF6M 🦶Show more

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Strengthening exercises can play a crucial role in rehabilitating and preventing various ankle conditions, including Achilles tendonitis, posterior tibial tendonitis, peroneal tendonitis, and anterior tibial tendonitis. Here are some exercises that can help strengthen the ankle and the associated tendons:

Calf Raises: Stand on the edge of a step or a stable platform with the heels hanging off. Slowly rise as high as possible on your toes, then lower the heels below the step's level. Perform 2-3 sets of 10-15 repetitions. This exercise targets the calf muscles, including the Achilles tendon.

Ankle Dorsiflexion Stretch: Sit on the edge of a chair with your feet flat on the floor. Place a resistance band around the ball of your foot and hold the other end with your hand. Gently pull the band towards you, flexing your foot upward. Hold for a few seconds and then release. Perform 2-3 sets of 10-15 repetitions. This exercise helps stretch and strengthen the anterior tibial tendon.

Ankle Inversion/Eversion Exercises: Secure a resistance band to a sturdy object. Place the band around your foot and hold the other end. Pull the band inward for inversion, moving your foot inward against the resistance. Pull the band outward for eversion, moving your foot outward against the resistance. Perform 2-3 sets of 10-15 repetitions for each direction. These exercises target the peroneal tendons.

Single-Leg Balance Exercises: Stand on one leg with a slight bend in the knee. Maintain your balance while focusing on stability. Hold this position for 30-60 seconds, then switch to the other leg. Perform 2-3 sets on each leg. Single-leg balance exercises help strengthen the ankle and improve proprioception, which prevents ankle injuries and promotes overall stability.

Towel Scrunches: Sit on a chair with a towel on the floor before you. Use your toes to grip the towel and scrunch it towards you. Repeat this motion for 2-3 sets of 10-15 repetitions. Towel scrunches target the muscles in the foot and can help strengthen the posterior tibial tendon.

Remember to start these exercises gradually and only perform them within your pain tolerance.

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DISCLAIMER:
Dr. Tomasz Biernacki received his Doctor of Podiatric Medicine degree from Kent State College of Podiatric Medicine in 2013; he completed his Surgical Reconstructive Foot Surgery & Podiatric Medicine Residency in 2017; he completed 2x traveling Fellowships in Diabetic Surgery, Skin Grafting & Nerve Surgery. He is double board certified in Podiatric Medicine and Foot & Ankle Surgery. Dr. Biernacki is a licensed podiatrist & surgeon in Michigan. This video should not be used to self-diagnose and is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Biernacki and you. It would be best to not change your health regimen or diet before consulting a physician and obtaining a medical exam & diagnosis. Always seek the advice of a physician or other qualified health provider with any questions regarding a medical condition.