Tarsal tunnel syndrome (TTS) can occur when you overwork your feet or sprain your ankle. It can also happen to people with diabetes or arthritis. The good thing is that you can easily get relief by trying out some easy stretching exercises.
Those who have TTS experience pain during walking or any other physical activity. These stretching exercises help reduce pain and inflammation in the injured ankle and slowly heal the tendons, increasing your mobility. Here are some easy yet effective exercises to relieve TTS.
1. Ankle Rotations
Ankle rotations are a great way of maintaining your range of motion if your ankles are injured. This exercise allows you to move your ankle in all directions to ensure flexibility. You can do this by sitting comfortably, lifting your injured leg, and slowly rotating the ankle in a clockwise direction 3–5 times. Repeat the same in a counterclockwise direction. Repeat this exercise for the other leg if you have TTS in both feet. Doing this 2–3 times every day will reduce your pain and make you feel much better.
2. Calf Stretches
Calf stretches are another common way of relieving muscle tension, swelling, and stress around your ankles. Follow these steps for this exercise:
- Stand and place your palms against a wall; keep them shoulder-width apart
- Place the injured leg slightly behind you and keep it flat on the ground; bring the other leg slightly forward and bend the knee to form a lunge position.
- You will feel a slight stretch in your injured leg; stay in this position for 20 seconds and then return to your normal position.
- Repeat this with the other leg if you’ve tarsal tunnel syndrome in both feet
3. Pencil Lifts
You can strengthen your ankle and foot muscles with pencil lifts to heal the tendons more quickly. For this exercise, all you need to do is use your toes to pick up a pencil from the floor. Once you’ve picked it up, hold it in the air for a few seconds, and then release. Repeat this at least five times every day.
4. Plantar Stretches
These stretching exercises are good for relieving tension and inflammation in the tendons and nerves running through the tarsal tunnel to the feet. You can do plantar stretches by following these steps:
- Sit on the floor and stretch your legs with toes pointing upward
- Wrap an exercise band or a towel around the ball of your injured foot.
- Bend the knee while keeping the toes in an upward direction
- Pull the top of your foot toward you gently until you feel a stretch in your calf and heel, and hold for 20 seconds.
- Repeat this 3–5 times every day.
It’s important to be gentle with these exercises and give your ankle some time to heal. Remember that exercising doesn’t have to be painful; if you feel that your pain is increasing, stop doing them immediately.
At FitEngine, you’ll find many informative blogs that can help you with stretching and mobility. Our experts create beginner guides and infographics on various fitness workouts. Contact us for more details.
