Exercises for posterior tibial tendonitis

The posterior tibial tendon runs behind the inner ankle and helps support the foot’s arch during walking. Irritation may cause pain or swelling along the inner ankle and difficulty with heel raises, stairs, or longer walks. A changing arch or increasing weakness deserves assessment rather than a rapid increase in exercise.

Begin with ankle range-of-motion work and gentle calf stretching. Progress to seated heel raises, then supported standing heel raises while keeping the ankle steady. Add towel scrunches or arch-setting only if they do not cause cramping, and later practise balance near a stable surface. Supportive shoes can reduce strain during daily activity; avoid sudden increases in walking, running, or hill work. [Physiotherapy](/treatments/physiotherapy-and-rehabilitation/physiotherapy/) can grade resistance and assess gait. [Strength Training Rehabilitation](/treatments/physiotherapy-and-rehabilitation/strength-training-rehabilitation/) may help restore capacity, while persistent symptoms can prompt discussion of [Shockwave Therapy](/treatments/physiotherapy-and-rehabilitation/shockwave-therapy/) or [PRP Injection](/treatments/non-surgical-orthopedics/prp-injection/).

Book an assessment if inner-ankle pain persists, the arch appears to flatten, or you cannot perform a supported heel raise. Seek prompt care after a sudden snap, severe swelling, inability to walk, marked deformity, numbness, or a cold or discoloured foot.

Ask whether the tendon is strained or torn, whether an orthotic or brace would help, which heel-raise stage is safe, and how to monitor arch position during rehabilitation.