Best Way To Treat Posterior Tibial Tendonitis
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- Опубликовано: 8 ноя 2021
- Pain on the inside of the foot and ankle is often caused by strain or dysfunction to the posterior tibial tendon.
today, learn how to know if this is your problem, how to best treat it, and what NOT to do.
To order your Derma Edge:
www.drkristieennis.com/derma-...
Other videos and links mentioned in the video:
Strengthen your hips: • 5 Minutes To Stronger ...
Foot and arch exercise: • Easy Exercises To Fix ...
Ankle mobility: • Best Ankle Mobility Ex...
Aline orthotics: aline.com/
Thanks Doc! Perfect timing. Inside arch pain is exactly what's been bothering me the last month or so (during the run and a short time after). Looking forward to receiving my derma edge and getting to work on recovery.
I’m seeing a podiatrist for this exact problem but she gave me only one exercise. I’m so happy I found your video, lots of things to help! Thank you so much❣️
This is the information I’ve been wanting to hear for a long time ,this is exactly what I have ..thanks for your time to share such as an Amazing information.
Excellent video! Great info.
Thanks!
This is SO HELPFUL!!! I really appreciate this.
Great job Kristie so much awesome info. Thanks
Going to try these I don’t doubt it will go well. Good work on this visual demonstrations! God Bless
This is great information in an easy-to-understand presentation. Thank you, Doc!
The best Doc talk ever. Informative and thorough with treatments we can perform at home! Awesome
Thanks so much!
Exactly what I needed to know, nothing missed! I went on a 7km run after having rested for about 3 months and I did it on roads. You mentioned how both of them could cause it. Thanks a lot, love from India!
You truly want to help! Outstanding info ❤
Thank you SO Much for Sharing you expertise!
It has helped alot !!
Thank you! So informative!
Derma edge is wonderful. Has saved me with my planter fasciitis. Thanks for another great video!
Thank you so much!! Glad to hear you are still doing well:)
Great info Dr. Ennis. ❤️Thank you ❤️
You’re welcome 🤗
🎯 good info! Thank you!
Thank you so much for this informative video.
Great video, Doc ! While my ankle pain is in another area (front, upper), your instruction encourages me to explore other movements and ways to address this. There is some swelling. No more jumping off the back of my truck. I'm 74.
Thanks! Jumping off the back of a truck at any age can sometimes be an issue:) I’ve seen some 20 year olds with this as the mechanism of injury:)
Very good video. Very interesting... Thank you⚘
That is so helpful, doctors and physics have only recommended orthotics for me for---years! You are looking at the whole picture, thank you.
Yesterday i was seeing a physiotherapist for shin splints he said the same,orthoics are terrible. Exercises are waay better.
Good video, I'm going to give it a try.
I think u are super 🔥 can't get my eyes away from your vids now lol
Fantastically informative and useful video. Many thanks.
You are welcome!
Great video Doctor, I broke my hip as a young teenager, so my left leg is a little shorter. Left foot is flat, right one is not, however no pain to speak of so far. Appreciate the info
Very informative Doc. I use customised orthotics which really helps and hip exercises. The orthotics are not cheap though
This was very helpful, thanks doc👍
You’re welcome!
Thank you so much!! Lifesaver!
so helpful, thank you
Thanks Doc super info really helpful
Great video! Can you tell me if an MRI can detect an injured or inflamed PTT? Thanks!
Great video! And another exercise to add to my recovery routine! (The side step) Also noticed that if I focus well on the movement I can feel my hip too, so double win!
That’s great!
VERY helpful, I’ll give these a try! 👍
Hope they work for you!
Same problem seriously, helpful video, thanks
Good info. Ty
Doctor you are very beautiful and I work out with you. Your techniques have been helpful. Thank You
THANK YOU!!!! ❤. I have been struggling with ankle pain after running a few days ago and it was almost unbearable. Found your video and did the scraping showed and have immediate relief 🥲 Thanks for the tips to avoid in the future! Prob need to change my shoes!
You’re welcome!
You are awesome. Thanks!
Thank you! 😊 You are welcome 🤗
Thank you so much.
Hi Doctor! Thank you for this great video! I was wondering since I had no significant pain in the ankle area and can lift up my heels just fine, (although did a massage and indeed my calves are really sore, most likely my flat feet) can I already start on the exercises? The weird thing is my posterior tibial tendon is actually swollen near the malleus and you can feel it go back and forth just by moving your fingers across and I can feel a snapping/popping feeling sometimes! I'm very worried as my cross country season is about to start and this has never happened before? How long do you think this injury will keep me sidelined?
Thank you so much!! 👣
You are so welcome!
Thanks will try
Thanks Great advice 👍 👌
You’re welcome ☺️
Hey doc can you do one video for ankle ligament weakness. I’ve still not recovered 💯 from 6.5 months
hi, can you do video if the reason is the side muscles? and how to strength this these hip side muscles? thanks
Hi Dr Christy, I have flat feet. I didn't realize it until I started having a problem with pain in my right foot. Anyway, this all started with playing in a very long weekend of pickleball tournaments. Feet take a beating in the games because of so much lateral moves. Anyway, I been going to PT for 5 weeks. But, recently I ended the treatment. I got a good hold on doing the right exercises. I actually was already doing most these exercises on my own. Also, a lot of stretching before my first went to pt treatment. So my range of motion was excellent. It was the pain and periodically swelling running under the ankle bone and up a little that made me decide to go PT route. Between arthritis and this problem it was deep aches and sharp pains. I had to drop my pickleball Play down to 10 to 12 hours a week from 14 to 16 a week. That's helped a lot and I'm getting better ontop of taking amino acids to make collagen and amino acids to aid in healing tendons. Slowly, I'm healing. But my feet are becoming stronger which is what is needed. But, you video explained a lot of why I do these exercises. I really look learned a lot. Thank you
Thank you for this video! We are full-time RVers and walking is my primary exercise (4 to 6 miles per day). I've been experiencing the pain and a little swelling behind and below my left inside ankle and burning in my left arch. I always walk on the left side of the road to see if I need to jump out of the way and I bet the road camber is causative. I'm going to check out your hip strengthening video also. I am so looking forward to getting rid of this burn.
You’re welcome and I hope the videos help!
Would wearing an ankle brace be helpful? Thank you for the information, I've been icing and stretching for weeks with no improvement now I see why!
Very helpful. I have this issue and it hurts when I try to lift my foot. I've been taking ballet for years but this is hurting me from doing pirouette and other turns, especially endedan turns. Will start these exercises and hope to get better! Thanks! More videos like this please 🙏!
You’re welcome! Hope they help:)
Great ankle bone been broken. Years work it might help thank. You. So much
Thank you so much🙏 for all these explanations. I spent so much time trying to find an explanation even my orthopedist didn't told me that. Is fat pad athrophy something to do with tendinis? (tendinopathie)does it go away. Thank a lot
Can you please do an video on triceps tendinitis. It will great if you do so..
thank you for this video! Im a football atlethe and broke my fibula (weber b) + ankle discolation 5 months ago. I dont know if I have tibial tendonitis but when doing an inversion while my aankle is dorsiflexed it hurts alot (painless without resistance but huge pain with resistance bands) Should I do exercises that are in my pain tolerancce or completetly stop for some weeks?
Thanks a lot Dr.nice vedio ..i had back side of arc and front to heal part in my foot really troubles a lot
.why this occurs and whom to consul ..plllll suggest me..i can't bear d pain..
Always good, useful, effective useful info , presented in a professional and also friendly way by Dr. Kristie. ...It's a pleasure to learn from,
and a pleasure to see, Dr. Kristie.
I now realize that I suddenly had plantar fasciitis only in my left foot and my right foot has this! Thank you for telling me to stop stretching it. Whew!
I feel it right ontop of like the ball thst cones out of your ankle or the ankle u could say but it goes from the top of the big ball ankle thing all the way to like where the ankle disconnects its mostly in the ankle part not the leg
Doc I’m so sorry about all the on comments here talking about your appearance rather than the information you’re so kindly giving us 😭
Thank you doc, this video is very helpful and informative!
Thank you for all your information, I had an MCL tear which has almost healed and now I have the side of the foot pain, I believe I caused some of it from the stretches for the MCL. What should I do?
God Bless from Canada
If the ankle is swollen and tender, does an ice pac…what do you recommend or what is your advice?
How do you differentiate Posterior Tibial Tendonitis from Insertional Achilles? They are both in similar area and similar pain but biggest difference is that if its Insertional Achilles, it will get flared up if we do exercises you described here. I've been struggling with Insertional for 8 weeks now and trying to figure out what to do...
Fantastic video - what do you recommend for the hip musculature?
Thank you! See if these videos help:
ruclips.net/video/OltjGKB8j3k/видео.html
ruclips.net/video/0JIdbgbjwdM/видео.html
Is it ok to do these exercises in physical therapy when there is still some swelling around the tendon?
Common also skipping rope, one of the main stress is when you do figure like cross legs jumping or having a shoe without enough lateral support, instead of basket or running.
What it means do not use cream? Which cream ur mentioning
Thanks you doc
I spent the whole summer on the bed because of Posterior Tibial Tendonitis
Now i'm healing slowly and i don't want to do anything wrong
How did you heal it?
@@xenialove2032 orthopaedic insoles helped a lot, losing some weight, strengthen the muscles around the foot with specific workout
I am so scared I have PTT in my left foot for the past two months, just started PT and they’re focused on STRENGTHENING!! When I’m still in immense pain! And now my right foot is doing the same thing!! What am I gonna do can I get one of those bands on Amazon? What is the resistance/size and thickness of it? I need something real to help this! I love this video I’m going to try all of this all pretty do-able for someone with my conditions…. My PT is not taking my conditions seriously
In my case it started with a left hamstring pain and running through that pain without addressing it... Eventually the left tibialis pisterion took the hit and now I have 2 issues 😢 thanks for the video. Made me realise that I need to sort the hamster first.
I’m 14 an I do sports it hurts a lot around the the place you said and it restricts some of my foot movement I can’t find anything to help
Does plantar fasciitis affect your gait?
I’ve been playing a lot of tennis and I stopped doing barre. Need my barre back. I have this. Does barre help
Dr. Kristie, I cannot find the second Hip Training Video of you, where you are laying on the side and doint leg lifts and leg circles forward, backwards.... I need this really urgently can you link it to me please? thank you !!!
FOUND IT : ruclips.net/video/0JIdbgbjwdM/видео.html haha i will work it because my knee is rotating interior and I think this caused my tibialis problems in the foot. Working on my outer tighs and hips now.
I shattered my ankle and cracked both leg bones almost 14 months ago and still im suffering with aching at the very front of my ankle. Any tips?
I stand all day for a living and no insoles or support help my pain. Laying down at night it aches and feels weird had Mri no tears
fractured my medial malleolus, and doctor only took x ray and put a cast on for me. After 1.5 months. Took the cast off. And he put me on a boot for 2 more weeks. After that he just sent me home. I still get pain in this area exactly u described. But I get more pain when I try to dorsiflex in that area. Feels like it is locked.
hello , I have the pain about 8 cm up from the anckle I feel the pain when I try to run ,jump and make sprints do you think isthe same problem also I have some swollen on all the side of the tibia .
I have this problem for 2 years I d everything nothing works so wensday I have inyecion fron enbrion I don't no if works but I tried
I can’t put weight on my heal when in bare feet along side of posterior tribial tendonitis, I have high arch
Great video I though my ankle was broken or a stress fracture at the minimum. The ER did an X-ray and showed no break. I will rest and try your method. I still can’t bare weight on it yet.
Thanks Kristie, very informative video - I'm a regular runner (48) and recently upped my mileage after 2 months off with a calf injury, I have since developed a pain on the inside of my ankle (looks slightly more swollen than my other ankle and is tender to touch) I think the increase in mileage and reluctance to put full force through my rehabilitated calf ( in fear of damaging it again) has inadvertently changed my running gait and led to this latest 'niggle' - I've since applied 'RICE' - I'm taking a week off to unload the tissue to perform some localised strengthening exercises as demonstrated here.
You’re welcome! I hope things start feeling better soon 😊
I am in a very similar situation, i wonder how are you getting on? did it take long to recover? I have a half marathon coming up in 10 days, should I be worried?
@@liamli7546 I’m sorry I’m just seeing this! It took me a while to get better:( were you able to run?
@@drkristieennis hi Dr Ennis, i ran a half marathon on this injury, which i shouldnt have, i stop running now for 2 weeks. it is getting better, i did a small run yesterday, felt ok.. hopefully i get fully recovered soon. Thank you for replying to me
I THINK THAT THESE EXECISES WILL HELP ME WITH MY BALANCE PROBLEMS DUE TO MANY SERGERYS.THANK YOU!
Mine does not hurt when I tip toe but the same part on the inside of the foot hurts when I bend my knees forwards beyond my toes, what does this mean?
So what can I do if I was born with flat feet? I’ve now hit 40 and I’m in constant pain - either it’s one ankle, or the the other, or both. I’m exercising using an elastic band and heel raises but can’t do balance as my feet never had an arch and they’ll just collapse.
Thank you dr❣️🖕🙏🌷
i thought the pt tendon was the outside of the ankle ?
Thank you! My legs are thick and there is some fluid retention. Is there a house hold item that might sub for a derma edge...until I can get one?
The flat edge of a butter knife will work in a pinch:)
You must have really good venes. No signs of varicosis that I could see. Well done! The video is great too ;)
Thank you!
i have a laieral sprain left ankle. also got 2 shot in my heal marc an april 2021. now the heal pain is back ten fold. im at a loss on what to do. going to another foot dr, for another opinon. my new pt, doesnt think its planter fascitis. he felt like grizzel in my heal.
Sometimes calf and Achilles can cause an issue too. Check out this video:
ruclips.net/video/U4d-SthpP7E/видео.html
Kristie for a woman that can't do much damage, you've certainly got me at your mercy.🥋👣
Is New Hampshire pretty cool?
Wow I never knew this. I think I have this. My ankles hurt so much it aches all the time. I have so much trouble at night when I need to get up to go to the bathroom, or when I get up in morning. I am not a running or walker now that my feet hurt so bad. I need to get some shoes that will help.
try Joe Nimble
This is what h I believe has been the culprit since I got past the PF… it’s not super bad but sometimes it sings more than others…
I hope this makes the pain go away!
I have beaten posterior tibial tendonitis in 9 months!
Read closely I am writing this because I would have died for someone to tell me this information when this first started when I though there was no way out. Now through all of these steps make sure to take Moringa, turmeric ,ginger and cocoa which are highly recommended for beating the inflammation (make sure to check with your doctor first to make sure these are safe for you to take 1st) and take collagen 1 and 3 preferably from green lakes or native path as well as tendoforte collagen from salt wrap or sparkling wellness which is a little cheaper. Now I was in agonzing pain with both ankles every time I would walk it literally felt like someone was shoving a staple through my tendon so it may depend on the amount of damage done with the time lapse needed on each step but I can only personally share my experience and if I would have done this the right way I probably could have healed a lot faster so here we go. Step 1. Relax your ankle for the first month to two always walk with a brace never unsupported as well as a shoe with a good orthotic always ( orthofeet reccomended) and ice to bring down infllammation I just shoved my foot in an ice bucket but any way is possible to help bring down the inflammation when walking supported gets noticeably easier its time for step 2.Step 2. once the inflammation stage starts to get better this is when stretching, rolling your legs and foot as well as taking longer walks comes into play but still always supported by an ankle brace or something just to keep you arch supported so the tendon can heal but take on a little pressure from the walking. Step 3. this should be at the 3 to 4th month time lapse once you are a professional at walking now comes strengthening a little bit more intensily with calf raises only off the ground I started with 5 the first day 10 the next until I finally made it to one hundred with out a problem from here you should be 65% improved if on any of these steps you do feel pain stop right away and go back to the earlier step you are not ready. Healing for me was a two feet ahead one step back process so be careful keep stretching and monitoring yourself. Step 4. Now when calf raises get easy start to use lotion and give your tendon a deep massage to tear up the tissue I would recommend watching a video on this first then as soon as soon as you are done walking or calf raises need to be done because the whole idea is that you are breaking up the scar tissue with the massage and realigning it with the exercise.Also start to motion your foot in a circle 5 times each way to improve mobility. By now you should be on month six and 85% better now its time for the final step. Step 5. Now at this point you should be more able to walk with out a cast unsupported not is when I started using the theraband I would point my calf down with the band on the ball of my foot and pull it in start with the weakest band start 5 then next day ten and until you can hit twenty then fifty by now you should be at almost 100%. Things to not do do not use n said cream I did this and luckily stopped and found out later it actually weakens the tendon long run. If your foot starts breaking down like all the tendons in my foot did stretch and stick in a bucket of ice every night eventually won't have to but from steps 2 to 4 this was a nightly ritual. Subliminal and mprphic fields may help speed up the process as well I definitely recommend sapien medicine for the fields. Like I said this can be done in a good amount of time if done right. Any question feel free to ask Good luck!
Which cream not to use
@@HG-xv8eg Nsaids, it seeps through the poor and we a Ken's the tendon long term
Hi i dont have derma edge. Can i just use a smooth rock?
Is PTT something thay can slowly worsen over time? For thebpast 7 years ive notice foot pain in these areas intermittently. Now its become more constant and im just now realizing it's probably this. I've had numerous ankle injuries on this foot growing up playing sports.
Im not very active anymore but im also not overweight. I keep weight off by having a good diet. Not sure why it's happening but im wondering if the previous injuries and never treating them properly are taking their toll. Im 37. Im an optometrist so i just walk back and forth from exam rooms. Not a lot of activity.
It can worsen over time, especially if the underlying cause is not addressed. I often see a lack of ankle mobility after ankle injuries that affect many of the tendons. Check out this video. I know it’s for knee pain but it goes over mobilizing the ankle:
ruclips.net/video/7KbVuxCFXPw/видео.htmlsi=tpPsgyHJ1d8Se4Jm
This one might be helpful too:
ruclips.net/video/ozdkOzxW3gI/видео.htmlsi=PHtI766jUUD4e9Mu
Kristi my pain is on the outside pain in my lower leg closer to my ankle
See if this video helps:
ruclips.net/video/Ma9apVmxQU0/видео.html
I tell ALL my patients, try off the shelf first. I swear, everyone where I live, wants to go get a custom orthodic. Nothing against my local providers, but please, try the simple stuff first. Great exercises as always.
Go for custom and get the support and knowledge from a podiatrist with some excercises you can do at home. Forget taking the easy way with this. It's too serious not to take it seriously. Those over counter orthotics are terrible. You need deep orthotics not flat ones
me watching this after a month of recovery and suffered again on Posterior Tibial Tendonitis yesterday.😒 i think ill drop running and focus on swimming from here on
I’ve had PTT for the last 4 months after my marathon. Been doing physical therapy weekly. It keeps flaring up. Does it get better?
It’s miserable, isn’t it? While it’s flared up, you can try isometric loading. When it cools off enough to do dynamic loading, you can load your way out of it. I’m a month in, some good improvements with PT.
Yea what type of support. And I do jiu-jitsu. But slowly. 😅
she is really pretty
Please doc help. Toren this some time ago. Had MRI. Surgery with 3 to4 months off. Don't want Surgery. What can I do.
@veganhigler6541 isn't that similar to jiu-jitsu. Otherwise your telling me don't so much.