Aching Feet? 11 Exercises to Alleviate Tarsal Tunnel Syndrome

Tarsal Tunnel Syndrome

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Hey there, friend! I hope you’re doing well today. Let’s talk about something that might be bothering you: Tarsal Tunnel Syndrome. It’s a bit of a tongue twister, isn’t it? Sounds like something you’d find in a sci-fi movie! But, unfortunately, it’s a real condition that can cause pain, numbness, and tingling in your foot.

I know what you might be thinking: “I’m over 60; why do I need to worry about this Tarsal Tunnel Syndrome thing?” Well, let me tell you, age is just a number! Even those who are a little more experienced in life can be affected by TTS. So, knowing what it is and how to deal with it is crucial.

The good news is that there are exercises you can do to help relieve the symptoms of TTS. And, let me tell you, they’re not just for young whipper-snappers! You can do them too. Just take it slow and steady, like a turtle crossing the road. And if you need a break, no worries! Just take a seat and put your feet up for a while.

Now, I’m not saying that exercise is a cure-all. Sometimes, you need to sit back and relax with a cup of tea or a nice book. But incorporating some gentle exercises into your routine can definitely help. And, who knows, you might even have some fun doing them! Maybe you’ll even be able to show those young folks a thing or two.

So, don’t let Tarsal Tunnel Syndrome get you down. Get up, get moving, and show it who’s boss! And if you need any more advice, don’t hesitate to ask. I’m always here to help, even if I’m a little older than those fancy-pants computers.

Cause & Symptoms of Tarsal Tunnel Syndrome 

Now, you might be wondering what in the world causes Tarsal Tunnel Syndrome. Well, there are a few things that can contribute to it. Maybe you took a tumble and sprained your ankle, or maybe your flat feet are causing trouble. 

Or, if you’re like me, maybe you’ve been indulging in a few too many sweet treats, and your feet are feeling the consequences. Arthritis or abnormal growth can also be culprits. And, if you’re on your feet a lot, you might be at increased risk. But, no need to worry too much, my friend. There are ways to manage these symptoms.

Speaking of symptoms, let’s talk about your feelings if you’ve got TTS. You may experience a tingling sensation or numbness in your ankle or foot. Maybe you feel like your foot is weak or burning or experiencing shooting pain up your leg. If any of these sound familiar, seeking medical attention as soon as possible is essential. And don’t worry; there’s no need to be a hero and tough it out. We all need a little help sometimes.

Now, you might be thinking, “What can I do about this TTS thing?” Well, I’ll tell you, exercise can be a big help! I know, exercise can be a bit of a dirty word sometimes. But, I promise, these exercises are gentle and can be done at your own pace. By strengthening your foot and ankle muscles, you can support that pesky tibial nerve and reduce the risk of compression or pinching. Plus, exercise can help get the blood flowing to the affected area, which can help ease the pain.

Exercises to Help with Tarsal Tunnel Syndrome

Here are some exercises that can help relieve the symptoms of TTS:

1. Straight Leg Calf Stretch

Tarsal Tunnel Syndrome exercise: straight leg calf stretch
  • While holding onto the railing of a staircase, step both feet up.
  • Slightly stagger your feet so that the injured heel is hanging off the step. Your front leg should bend slightly, while the back (injured) leg’s knee will be straight. 
  • Hold this stretch for 30 seconds before relaxing.
  • Repeat 3 times.

2. Bent Leg Calf Stretch

Bent Leg Calf Stretch step 1
Bent Leg Calf Stretch step 2
  • Get into the same stretched position as above, only this time, bend your back leg slightly at the knee. 
  • Hold this position for 30 seconds before relaxing.
  • Repeat 3 times.

3. Heel Raises

Heel Raises
  • Stand behind a chair and place your hands on the back of the chair for support.
  • Keep your feet hip-width apart.
  • Slowly lift your heels off the ground, keeping your ankles in line with your toes.
  • Rise as high as comfortable before lowering your heels back down in a controlled manner.
  • Repeat the exercise for 10 repetitions and 3 sets.

4. Ankle Pumps

Ankle Pumps step 1
Ankle Pumps step 2
  • While sitting on your bed with the injured leg straight, roll a small towel just under your calf muscle. 
  • Start the movement by pointing your toe forward and then pulling it back toward your nose.
  • Cycle between these two positions for 10 repetitions and 3 sets. 

5. Marble Pick-Ups

marble pick ups step 1
marble pick ups step 2
  • Get 10-20 marbles and place them on the floor with a cup next to your pile or marbles.
  • Stand up and hold onto a steady surface like a counter to help with balance.
  • Then in standing, grab a marble with your toes and lift it into the cup. Picking up marbles can be challenging, but the great thing is even just trying to pick up the marble will strengthen your foot!

6. Plantar Fascia Stretch

Plantar Facia Stretch Step 1
Plantar Facia Stretch Step 2
  • Stand facing a wall with your hands on the wall for support.
  • Place the foot of your affected leg behind your other foot, keeping the heel of the affected foot on the ground.
  • Slowly lean forward, bending your front knee and keeping your back knee straight. You should feel a stretch in your foot and calf’s arch.
  • Hold the stretch for 15-30 seconds before relaxing.
  • Repeat the stretch 2-4 times, and perform the exercise as needed throughout the day.

7. Roll the Bottom of the Foot with Golf Ball

roll bottom of foot with ball
  • Sit in a chair and place a golf ball on the ground in front of you. You can use a tennis ball or foam roller if a golf ball is too intense.
  • Place the affected foot on top of the golf ball and apply pressure.
  • Roll the ball back and forth along the bottom of your foot, starting with gentle pressure and increasing intensity as needed.
  • Continue rolling for 2-5 minutes.
  • Perform the exercise as needed throughout the day.

8. Ankle Plantar Flexion with Resistance Band

ankle plantar flexion with resistance band 2
ankle plantar flexion with resistance band 1
  • Lay down on your bed with your ankle off the end.
  • Loop the band around your right foot and hold onto the other end of the band with your hands.
  • Point your toes and squeeze the back of your calf muscles, then relax. Finish the set, then repeat with your left foot.

9. Ankle Dorsiflexion with Resistance Band

ankle Dorsiflexion with Resistance Band Step 1
ankle Dorsiflexion with Resistance Band Step 2
  • Lay down on your bed with your ankle off the end.
  • Loop the band around your right foot and loop the band around your left foot.
  • Point your left foot and hold that position.
  • Draw your right foot up like you’re trying to bring your toes to your nose, then relax. Finish the set, then repeat with your left foot.

10. Ankle Eversion with Resistance Band

Lay down on your bed with your ankle off the end.

Loop the band around your right foot and around your left. We will use your left foot as an anchor for your right foot as your exercise.

Bring your right foot out like you're angling your ankle away from your left foot, squeeze in, then relax.

ankle eversion with resistance band 1
ankle eversion with resistance band 2
  • Lay down on your bed with your ankle off the end.
  • Loop the band around your right foot and around your left. We will use your left foot as an anchor for your right foot as your exercise.
  • Bring your right foot out like you’re angling your ankle away from your left foot, squeeze in, then relax.

Tip: Work on just moving your ankle and not your entire leg when performing this exercise! See if your knee rolls out; try to keep it still. 

11. Ankle Inversion with Resistance Band

Ankle Inversion with Resistance Band Step 1
Ankle Inversion with Resistance Band Step 2
  • Sit near a heavy table or sturdy chair that won’t move easily.
  • Loop the resistance band over your foot and around the table or chair leg.
  • Bring your foot in like you’re angling your ankle toward your other foot, squeeze in then relax.

Tip: Work on just moving your ankle and not your entire leg when performing this exercise! See if your knee rolls out at all; try to keep it still. 

Other Tips for Managing Tarsal Tunnel Syndrome

In addition to exercise, there are several other things you can do to help manage the symptoms of TTS:

  • Rest and elevate your foot to reduce swelling.
  • Apply ice to the affected area for 10-15 minutes at a time, several times a day.
  • Wear supportive shoes that fit well and provide adequate arch support.
  • Use over-the-counter pain relievers, such as ibuprofen, to help manage pain and inflammation.

Conclusion

Tarsal Tunnel Syndrome can be a painful and frustrating condition, but with the right treatment So, don’t let Tarsal Tunnel Syndrome get you down! There are things you can do to manage the symptoms and get back to feeling like yourself again. And if you need any more advice, don’t hesitate to reach out. I’m always here to lend an ear (or a foot, if needed).

Wondering What's Next?

Discover 11 Easy, At-Home “Stretch Exercises” for Stronger, Pain-Free Joints (click below)

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