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Posterior Tibial Tendinitis – Massage and Stretch

My Buddy Oso Polar posted this on the Runners world barefoot running board. Having dealt with Posterior Tibial Tendinitis from running barefoot and doing to much to soon TMTS, I thought this was a great massage and stretching exercise for the Posterior Tibial Tendon. Even though I am basically back to normal, I still massage the muscles and tendons after a long Barefoot run and it feels wonderful.

Sit in a chair and place the ankle of the leg to be massaged on the opposite knee. You’ll be looking right at the medial side of the shin – and post tib. (All of the following assumes you’re massaging your left leg.) Place the thumb of your right hand right behind the shin bone, down by the ankle. The thumb is placed along the bone – so it’s pointing up toward the knee. The fingers of the right hand will wrap around the front of the shin. Now place the left thumb on top of the right thumb. Wrap the left hand fingers around the front of the shin. Start making small circles with your foot. You’ll see post tib contract and relax. Push your thumbs deeply/firmly into the flesh and, while making slow circles with your foot, slide your thumbs up toward the knee. You’ll hopefully be massaging that muscle and releasing any of the restricting fascia that could be inhibiting the muscle movement.

via Runners World – barefoot running – posterior tibial tendinitis.

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Health, Running | Scott Schneider | June 29, 2010 10:22 am

5 Comments

By James R McWilliam, MD, June 29, 2010 @ 7:22 pm

This stretch may help relieve pain from posterior tibial tendinosis. More importantly, it may help prevent recurrence.
By Brandon, June 30, 2010 @ 6:36 am

I also suffer from PT tendon issues and have actually blogged about it in the past:

http://www.barefootbrandon.com/2010-03-02/posterior-tibial-pt-tendon-dysfunction/

I’ll definitely have to try your recommendation with the massaging and see if that helps. Thanks!
By Scott Schneider, July 1, 2010 @ 12:44 pm

Thanks for the feedback Dr. McWilliams. I know that this stretch really helped me and hopefully it can help others as well.
By Greg Haddow from Prosterior Tibial Tendonitis, August 31, 2010 @ 12:23 pm

Really helpful article here. As for myself, i tend to look for medicines and disregard the good effects of a massage. I experience posterior tibial tendonitis alot of times already in my life and i never did think of massage. Maybe it’s just me, thinking of pain killers and meds that can ease the pain quickly.