Tibialis Posterior Tendinopathy Early Exercise Programme
Aim to perform this programme a minimum of once per day unless prescribed otherwise. As with any new exercise, start slowly (repetitions as able) and build up as you are able within the guidelines below.
Pain should not exceed 5/10 whilst completing this exercise programme.
1. Knee to wall
- Begin standing, face a wall where you can access the skirting board with your legs.
- Place the affected toes of the affected leg against the skirting board.
- Keep the whole foot flat on the floor and push your knee towards the wall by bending at the ankle.
- Push your knee forwards until you feel resistance at the front of the ankle joint which you should feel just before your heel starts to come up off the floor.
- If you can reach your knee to the wall easily, start with the toes slightly off the wall.
2. Seated double-leg heel raise
- Sit with your feet flat on the floor, knees bent.
- Rise up on your tip toes.
- Squeeze at the top of the movement for 3 seconds and then lower slowly.
3. Ankle active range of motion - plantarflexion /dorsiflexion 
- Sit or lay with your legs out straight, feet off the floor.
- Point the ankles and toes away from you and then bend them up towards you.
- Stay within a comfortable range of movement.
- A moderate stretch is acceptable.
We recommend consulting a musculoskeletal physiotherapist to ensure exercises are best suited to your recovery. If you are carrying out an exercise regime without consulting a healthcare professional, you do so at your own risk. If you have any concerns whilst completing these exercises, please contact a healthcare professional.
More Plans
At this stage, the exercises become more challenging to try and put more stress on the tendon and stimulate it to recover. Pain should not exceed 5/10 on your self-perceived pain scale whilst completing this exercise programme.
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This programme is a progression of the previous stage with more functional exercises and again a greater amount of stress on the tendon with the aim of returning to normal activities. Pain should not exceed 5/10 on your self-perceived pain scale whilst completing this exercise programme.
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