Exercises for  Tarsal tunnel syndrome

As symptoms become less painful or easily irritated, strengthening exercises should be done to help prevent problems, including pronation or rolling of the foot, which can worsen symptoms. 

Common exercises recommended for the treatment of TTS include:

Ankle pumps, circles, and eversion or inversion

1. Sitting down with the legs extended, slowly and gently bend the foot at the ankles downward towards the ground, and then upwards towards the body, as much as possible, without pain. Repeat several times.
2. Slowly and gently roll the ankles through their circular range of motion as aggressively, as is comfortable, several times.
3. Slowly turn the ankles inward and outward, creating a windshield wiper motion, several times, as far as is comfortable.
4. Repeat all three exercises several times daily.

Heel-toe raises

1. Standing straight, slowly raise or flex the toes upward, as far as possible, without pain.
2. Slowly lower the toes and gently raise the heels, putting gradual pressure on the ball of the foot.
3. Repeat this exercise 10 times and perform several times daily.

Pencil toe lifts

1. Sitting down with the legs fully extended, place a pencil or pen on the floor directly below the toes and attempt to pick it up using only the toes.
2. Once the pencil is fully grasped, hold for 10 to 15 seconds.
3. Relax the toes.
4. Repeat 10 times and perform several times daily.

Balance exercises

1. Standing straight slowly raise one leg and rest the sole of the raised foot on the inner calf of the other foot.
2. Hold for at least 10 to 15 seconds or, as long as is comfortable, without overstretching the inner ankle and foot. If too wobbly, stop by lowering the foot and restarting the exercise.
3. For a more intense version of this exercise, gradually lift the raised leg further in the air, away from the body.

Plantar fascia stretch

1. Sitting down with the legs extended, as far as comfortable, reach out and grasp the big toe and top of the sole, then gently pull backward. This can also be done using a stretching band, dishtowel, or sock.
2. Stretch the foot backward until a stretch that runs from the sole to the ball of the foot is felt.
3. Hold for 30 seconds before slowly releasing the foot.
4. Repeat the stretch at least three to five times, three times daily for several weeks, even after initial symptoms have greatly improved to reduce the chances of them returning.
5. The plantar fascia ligament can also be stretched by rolling out the arch, sole, and heel in a gentle downward motion on something round, such as a soup can, therapy ball, tennis ball, or rolling pin.

Gastrocnemius stretch

1. Standing a small distance away from a wall, step one foot forward, closer to the wall, and lean in, pressing the hands into the wall while keeping the back leg straight. This position should look somewhat similar to an assisted lunge.
2. Widen or deepen, the stretch as feels comfortable or produces a notice, pain-free stretch along the full-length of the back of the calf.
3. Start by holding the stretch for 10 to 15 seconds, gradually increasing holding time to reach 45-second intervals.
4. Repeat the stretch three to five times consecutively, three times daily for several weeks.
5. For a more intense stretch, try standing on a step with the foot halfway hanging off the edge, and then gently push the heel downwards. Hold for as long as feels comfortable, up to 10 times daily.

Soleus muscle stretch

1. Repeat the steps of the gastrocnemius stretch, except with the back leg being stretched bent at the knee.
2. To increase the stretch, place something under the front or ball of the foot, or prop the ball of the foot up on the wall.

Source: MedicalNewsToday

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