Daily Mobility Exercises by Dr. Kelly Starrett Forums Foot/Ankle Posterior Tibialis Dysfunction

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    • #71881
      AvatarEric Brenner

      Does anyone have experience resolving Posterior Tibialis Dysfunction or Tendonopathy?  I have a bunion on my left foot and have been dealing with medial ankle pain that has moved toward the middle of my arch.  7 years ago I made the switch to zero drop and minimal cushioning daily shoes and running shoes.   I have had a hard time resolving this consistent pain.  The problem has become exacerbated by achilles tenderness as well.  Ive tried using lax balls on the medial and lateral aspects of the lower leg but the space between the calcaneus and medial malleolus is difficult to affect. Any suggestions would be appreciated. 

    • #77184
      AvatarPatrick Thomas

      The ankle pain could result from the changed position from your bunion.

      Any plan to have the bunion corrected? It may be at the point where it needs to be corrected due to the compensations resulting from the changed positioning.
      My mom had hers corrected many years ago and not had a problem following.

      Have you used anything besides a lacrosse ball?
      Recommend using a Yoga Tune Up/Tune Up Fitness therapy plus ball. They have grip which move the tissue.
      A couple episodes to start with:
      Free Your Heel, Free Your Mind
      Ankle Positional Fault Fix: Jill Miller Style
      Achillies tenderness can originate from a tight calf.

      Achillies pain can originate from a tight calf. The achillies and calf are interconnected tightness in one can result in tightness in the other. Work up stream at the calf. There are several episodes/daily M|Wod which address the calf. Desensitize the achillies using a Leopard Claw or other tool.

    • #77185
      AvatarTom Matchinsky
      You will also need to start building in some specific strengthening activities for the posterior tib and calf. Particularly eccentric work which has to be pretty aggressive to get a positive result. Eccentric calf raises with resistance and eccentric work for the posterior tib (it inverts the foot so you have to resist eversion if that makes sense). Along with what Kaitlin said as soft tissue work and desensitization, adding in 2-3 sessions a week of that kind of strength training for 3 sets of 12-15 reps may be what you need.
      MWOD Staff
    • #77188
      AvatarEric Brenner

      Thank you Kaitlin and Travis.  Your responses are excellent.  I will develop a plan based on your suggestions and put it to work. 

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