What Tarsal Tunnel Syndrome Exercise Can Help Relieve My Pain?
When you have tarsal tunnel syndrome, the smallest change in temperature and walking surfaces can have an impact on your pain levels. The changes may constantly shift your pain levels up and down. The worst thing is, you never know when it will hit you.
So the best thing you can do to manage the pain is to learn a tarsal tunnel syndrome exercise or two. This way, you can also prevent any irreversible nerve damage that may occur if you simply ignore it.
But what exercises can you do? Read on to find out.
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Toe Crunches, Lifts, and Points
Toe crunches involve raising the toes as far as possible. This exercise helps to stretch and strengthen the muscles and tendons in the foot. Toe lifts are done by flexing the toes while keeping the heel down. This strengthens the tibialis muscles and helps to reduce pressure on the tibial nerve.
Toe points are similar to toe lifts. But they involve pushing the toes outward while keeping the heel down. All three of these exercises work together to help prevent and manage tarsal tunnel syndrome pain. They’re easy to do and can even be done while watching television or reading a book.
Calf Stretches and Raises
Calf stretches and raises are among some of the most effective exercises for long-term relief from tarsal tunnel syndrome. These exercises can be done at home, in a gym, or even in a physical therapy session.
To perform calf stretches, stand in a split stance with one leg forward and one leg back. Reach back with your back heel and press your foot against the ground. Hold for 10-15 seconds and repeat on both sides.
For calf raises, stand on a sturdy platform and lift your heel up and down. Do this for multiple repetitions and hold for a few seconds at the top of the motion.
You can perform this exercise by supporting yourself with both hands against a wall. Then you need to place the toes of the affected foot on the floor and the heel off the floor. Keeping the heels off the floor, you then bend your knees lower and lower, then you raise the heel as close to the starting position as possible.
Repeating this exercise 20-30 times a day will strengthen the muscles and tendons in the foot and ankle. It will increase flexibility and motion range.
Ankle Circles and Pumps
Ankle circles involve rotating each ankle in circles, both clockwise and counter-clockwise, for 5 minutes at a time. This helps to stretch the underlying structures that can be contributing to the symptoms.
Ankle pumping involves taking the foot and actively flexing and pointing the toes for five minutes at a time. This type of exercise helps to strengthen the muscles of the foot and ankle, thereby improving the stability of the tarsal tunnel.
For optimal results, you can also consult with experts like the professionals at the Advanced Pain Institute of Texas. That way, you will be able to get the help you need to follow an exercise routine that caters to your specific needs.
Which Tarsal Tunnel Syndrome Exercise Do You Think Will Help You Best?
Exercising can be an effective way to manage tarsal tunnel syndrome pain if done correctly. So consider subscribing to a tarsal tunnel syndrome exercise program. If necessary, you can also speak with a physical therapist for guidance.
What are you waiting for? Get started today, and you’ll be on your way to feeling better!
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