By far the best video on this topic omg

@JonWSportsInjury

11 ай бұрын

Thanks for the comment really appreciate it and glad we could help

So helpful! That stretch works wonders. Thank you

@JonWSportsInjury

9 ай бұрын

You are welcome glad it helped and thanks for the comment

I think I have seen every single youtube video on the topic - this one is by far the best and most helpful, and has really helped me treat the pain in my tibialis tendon. Thanks!

@JonWSportsInjury

3 ай бұрын

Thank you so much that is praise indeed and I really appreciate your words! I am thrilled if helped and really grateful for your comment

Danke für Ihr Video, und die hilfreichen Anleitungen.

@JonWSportsInjury

Жыл бұрын

Thank you!

Please be careful, as a former dancer my PTT ruptured on my right foot, had a reconstruction surgery, very successful, but you must make sure stretching it is not further tearing it. Low and behold the left tendon was shredding with each stretch. I suggest to have and MRI to make sure everything is Ok before making exercise videos. I kept trying to strengthen mine but I was tearing it further. Long recovery again. No cortisone injections as they further damage the tendon. Thank god for my surgeon who saved my feet. Dr Lew Schon, who developed the ankle replacement.

@JonWSportsInjury

2 ай бұрын

Always good to seek medical advice around any condition. Ruptures are a frustration and can happen, all be it very rarely, compared to more common tendon injuries. So yes always seek medical advice to get a personalised program

@deborahbarry8458

2 ай бұрын

Holy mackerel. Knowing how much mine hurts, that must’ve been exquisitely painful.

Thank you Jon, this was helpful

@JonWSportsInjury

10 ай бұрын

Thank you for your comment. I am thrilled to be able to help

Absolute TOP explanation, was very, very helpful... thank you so much. Worthy of a subscription to the channel!

@JonWSportsInjury

4 ай бұрын

Wow really appreciate your comments thrilled to have helped and also thrilled to have you as part of the community

Thank you for this. I've been suffering from Posterior Tibial Tendinosis for over 15. years now. I stumbled upon this video about 5 months ago. Tried to do the stretch with a twist but it was too painful. Did it again today and it finally felt soothing. Nice and loose. Either way, besides the tendon my foot also had four ligaments all messed up. That was my worst time. All the ligaments have healed now. Now it's just the tendon remaining. Healing this tendon is akin to siege warfare. It's very slow going. But there is progress.

@JonWSportsInjury

Жыл бұрын

Great work! I suspect the messing up of the ligaments has caused the TP issues. So the fact that you have fixed those is the key! Keep up the e good work

@trishbech9082

6 ай бұрын

Wow! Finally some well deserved relief! Gives me hope that mine can be resolved.

@cobracommander4985

6 ай бұрын

@@trishbech9082 Thanks. Also, I made a typo above. I mean 1.5 years. Not 15 years. This video, and many others, helped me with my healing. I did A LOT of experimentation. But what I have found to have worked the best is that I did heavy PT plus stretching twice a week. I would REST the day after. No activities. Now, I am about 95% healed. I can hit the gym regularly and can do jumping jacks, high knees, and Ali shuffles. My last obstacles is going back to Martial Arts, which I will make an attempt next month. Listen to your body and go at its pace. It took me over two years to get this thing under control. Never give up.

@nomad-Nurse-Dani2073

6 ай бұрын

Been over a yr for me plus my arch is slowly collapsing ...occupation nurse & 12 yrs to retire 😫

@channelXero

4 ай бұрын

​@@cobracommander4985 hi , hope you are well and healed completely. Would you share what you tried and worked the best for you. It's been 5 years that I am dealing with PT issue plus high uric acid, I hadn't run or did sports in years. Would be great if you share what worked for you, I see you followed a consistent and disciplined approach which is commendable.

Thanks Jon! Been struggling for years and this is the first time I have heard this addressed. Wowzers next to the shin muscle was red hot! I think I hit pay dirt! Thanks again!

@JonWSportsInjury

Жыл бұрын

Hi Chris. No worries at all. I really hope it helps and gets rid of that pain for you. Sorry it is such a sensitive area

I think this video has helped me already and this has only been one attempt at the exercises. I had a spiral fracture on my left leg and went from being a martial arts/bodybuilder to being unable to move without help overnight. Now, it's been 8 months and trying to get back on my feet and I noticed a ton of pain on the inside of my ankle as well as an impingement when I try to bend my left knee. It's like my left foot shifted out of alignment. Either way, trying these small fixes seems to be firing up nerve endings on the outside of my left foot and allowing me to stabilize how my leg moves overall. Even noticed a slight reduction of pain on the inside of the ankle. Will continue on with this exercise but after seeing maybe 100's of videos at this point on the road to rehab, along with doing hours of physical therapy, this is easily in my top 10 most beneficial exercises found. Thank you!

@JonWSportsInjury

3 ай бұрын

Thanks for those comments that is amazing, really appreciate it. Sounds like you have been on a long journey but have the mindset to get it all fully resolved. Good luck with your rehab and keep working hard

Super helpful! Thank you so much! I used the technique for the message and stretch.. What a relief!!! Have been dealing with this pain for 9 weeks... I'm on my feet all day long.. finally have some relief!!! Blessings..

@JonWSportsInjury

Жыл бұрын

hank you for letting me know! I am so thrilled we were able to help you!

Super helpful! Finally getting release I haven’t been able to achieve in over 2 years!

@JonWSportsInjury

5 ай бұрын

That is great news thrilled to help

Cracking video mate

@JonWSportsInjury

3 ай бұрын

Thanks Andrew appreciate the comment! 👍🏻

Very helpful video. Thank you.

@JonWSportsInjury

Жыл бұрын

Thank you for leaving a comment! Glad to have helped

Been having shin splints for ages & this has been a game changer in helping that.

@JonWSportsInjury

2 ай бұрын

That is great news! I am so thrilled it has helped! Keep up the good work

This is fantastic, thanks

@JonWSportsInjury

Жыл бұрын

You are welcome! Glad to help

Im a Medical Doctor and I’ve watched dozens and dozen of these. Everyone else is demonstrating a soleus stretch. Thanks for being more specific. I’ll follow you. (My right leg has an acute Pos Tib strain AND a chronic Peroneul tendonopathy. My left foot has a very acute Plantar Faciitis flair up.)

@JonWSportsInjury

2 ай бұрын

Thank you so much for this comment. Always nice to get praise from a medical professional. Appreciate you being part of our community

Wow thank you so so much. I'm on my feet non-stop 10 hours a day & have been limping afterward for a month now. Thank you for sharing these tips, the stretches felt incredible

@JonWSportsInjury

3 ай бұрын

Thank you so much for your comment. I am thrilled to help

Great video! You solved my problem.

@JonWSportsInjury

3 ай бұрын

Wow thanks for the comment! I am thrilled to help

Dear Sir, 8 weeks ago went to doctor because of all the ankle pain involved if right inner ankle bone. I now no far more than I did. Have been madly trying inserts, arch supports, ankle braces etc. You are the first truly helpful with massage technique! Thanks so much.

@JonWSportsInjury

10 ай бұрын

No worries! I hope this can help you! Keep up the good work you will get there

Thank you so much. Great video. Will try those 😇

@JonWSportsInjury

Жыл бұрын

You are welcome! I hope they help. Thanks for the comment

Great video. Dealing with this for first time over the past 2 weeks. Came on brutal. Getting better with rest. The massage technique here seems useful. Thanks

@JonWSportsInjury

Жыл бұрын

Hi Tyler it can be very brutal! I am glad we could help. Best wishes with it

@ashley9776

Жыл бұрын

I’m having a lot of pain too!

Did the strech and immediately felt it working. Compared to the other side there is a drastic difference. Really good tips overall can’t wait to start the strengthening part. This is going to help me a lot thank you sir.

@JonWSportsInjury

9 ай бұрын

You are welcome and thrilled it can help! Best wishes with it

just amazing! thank you so much

@JonWSportsInjury

6 ай бұрын

Wow thanks for the comment. Hope it helps

Very helpful, thank you. And love the Liverpool socks 😊

@JonWSportsInjury

3 ай бұрын

Ha much appreciated. #YNWA

Excellent info, thank you! This PTTD bites, but I'm gonna fix it! Thank you again

@JonWSportsInjury

5 ай бұрын

Thank you for the comment I really hope it helps

I have had several ankle injuries over the years playing football and have recently had issues with pain flaring up after I go play mens league. This video helped me diagnose I definitely have some posterior tib tightness/tendinopathy symptoms. These stretches/exercises should help! Appreciate the tweaks.

@JonWSportsInjury

Жыл бұрын

Glad it helped! Thanks for taking the time to make a comment. Much appreciated

@stevengrant9837

Жыл бұрын

Can stage 2 be helped without surgery 😊

@JonWSportsInjury

Жыл бұрын

@@stevengrant9837 yes you can certainly look to follow some of the steps outlined to prevent surgery. I hope some of these points can help you

Thanks a lot for such informative stuff ! I incurred inner ankle pain. Could be a tursle issue as well. Yet I watched this video and obtained great insight ....!!

@JonWSportsInjury

Ай бұрын

You are welcome! Thanks for the comment and glad to help

Superb. Thank you very much.

@JonWSportsInjury

4 ай бұрын

Thanks really appreciate the comment

Wow.. incredible.. doing the massage work did wonders, and then the stretching! Amazing! Originally I was just massaging the swollen part of the inside of my foot but that didn’t really do much. So crazy, I never would have thought the issue was by the calf!

@JonWSportsInjury

12 күн бұрын

That is brilliant news, so pleased I could help

Top notch thanks so much!!

@JonWSportsInjury

Ай бұрын

Thanks and you are welcome. Appreciate the comment 👍🏻

That stretch was super helpful for me. Definitely way works on one side. I just recently received a PTTD diagnosis (I'm a runner) and am beginning to learn how to focus on this area.

@JonWSportsInjury

4 ай бұрын

I am glad it helped and thanks for the comment. Hope you are back running soon

This really helped me pinpoint my issue. I have had “tarsal tunnel syndrome” for a while now and the massaging the trigger point behind my shin zinged all the way to my toe, that stretch is really ouchy right now (nothing like that on the RT) I was stretching my calf and soleus and it helped but not quite getting there - shifting the heel out made a huge difference!! I’m going to ease into it and hopefully it clears up my ankle/foot pain

@JonWSportsInjury

Жыл бұрын

Great news! I am thrilled we can help. The feelings you mention are so common so hope can help resolve for you

Honestly an excellent video, best on the topic I've found online - for the final stage with the football Calf Raises, how many should you be able to do or what's the Benchmark to say you're ready to start running, sprinting? And what type of exercise would be next after the ball Calf Raises?

@JonWSportsInjury

Жыл бұрын

Hi Joseph thanks for your lovey comment. Much appreciated. In terms of how many should you be able to do. We often work to three sets of 12. However, I think a good indicator can be working to fatigue, so perhaps one set of 25 would be a good start. However, it is then important to see if you can build this number as you improve. You could do this as a single leg version and then finally something like hopping to make the single leg exercise more dynamic

👍thank you for explaining well.

@JonWSportsInjury

Жыл бұрын

Thank you for your comments! Hope it helps

This is a fantastically informative and useful video, many thanks. I've had some good physio on this issue already, but the massage further up the leg by the shinbone, which you've explained, seems to have led to an instant improvement... and a much-needed one with a big race in 3 weeks!

@JonWSportsInjury

Жыл бұрын

Thanks Tom I really appreciate the comment. Glad it has helped and good luck with the big race

Thank you for this! I have hurt mine playing Pickleball. I’ve been in a boot for almost 3 months I’ve done to therapy but they had me working my calf muscle. The doctor told me yesterday that this was not working and I need to have this huge surgery which I don’t want. I’m going to try to do these to try and release that muscle. Wish me luck!

@JonWSportsInjury

10 ай бұрын

I certainly do wish you luck! I really hope they can help and whatever the outcomes you are back on the court asap!

Thank you!

@JonWSportsInjury

3 ай бұрын

Your welcome thanks for the comment

Hi John, twisted my ankle 8 months ago and NHS physio didn’t help much with the pain you’ve described here. I’ve just identified a tender spot behind my shin bone closer to my knee than my ankle so pinned and stretched that, then oh my word, Words of Wisdom man - the modified soleus stretch at 5:55 has literally removed the pain!! Don’t know how long for but now I know how, I’ll be doing it loads more… THANKS GURU!

@JonWSportsInjury

Жыл бұрын

Hi Steve thanks for the comment! I really appreciate and so glad I could help out!

@racheli2598

3 ай бұрын

Can this cause heel pain too? Do people that have this sometimes get misdiagnosed with plantar fasciitis and Achilles tendonitis? I get heel pain and Achilles pain in the middle doctor diagnosed it as such but I also get this interior ankle pain too. Maybe I have this as well 😕

The tip about turning the heel during the stretch was helpful for me. I'm currently recovering from PTTD in one foot after discovering the root cause was my hip internally rotating a bit while standing/walking and causing my foot arch to collapse. I still tend to fatigue much faster on the one side, but hopefully it will balance out more over time

@JonWSportsInjury

4 ай бұрын

Thanks for the comment and really hope the rehab goes well and all recovered soon

Thank you!!!

@JonWSportsInjury

2 ай бұрын

Thank you appreciate the comment

I'm going to try these stretches tomorrow, thanks for the video Jon! I went over on my ankle really badly about 4 months ago and had quite a lot of pain all around the ankle and foot area. The pain has now localised to the PTT area and is very uncomfortable even to walk on... I suspect the PTT hurts as a result of over compensating early on in the injury ...Let's see if these exercises help!

@JonWSportsInjury

Жыл бұрын

Hi Steve that does sound like it could be likely! I hope they can help you out

Thanks Jon for the useful video! For a daily PT regimen, would you recommend doing the stretches first, or last? Or perhaps both? Appreciate your guidance on this!

@JonWSportsInjury

Жыл бұрын

Hi, both is always good but if I had to choose one I would say last. Following PT this will be the point when your muscles are shortest and tightest and will benefit most from the stretching. Hope that helps

Thanks so much

@JonWSportsInjury

10 ай бұрын

You're welcome! Thanks for the comment and hope it helps

WOW, thank you!!! :)

@JonWSportsInjury

10 ай бұрын

You are welcome. Hope it helps

Found tenderness in multiple spots ...so helpful ty😊

@JonWSportsInjury

6 ай бұрын

That is great so thrilled we could help

Thanks!!!

@JonWSportsInjury

2 ай бұрын

Thanks for the comment. Hope it helps

very informative.. do you have any ideas for plantar fasciitis or tarsal tunnel ?

@JonWSportsInjury

Жыл бұрын

Thanks for comment and sure, check out kzread.info/dash/bejne/ho2Mrtl8oc6fg8Y.html

So painful and getting worse. Thanks for the knowledge

@JonWSportsInjury

5 ай бұрын

I really hope it helps you out. Thanks for the comment

this stretch is the real deal , i did this b4 too but never knew it was a real thing .D

@JonWSportsInjury

Жыл бұрын

Glad you like it! Thanks for the comment

Hey Jon. Thanks for this. I’ve been struggling with post tib issues for the last few years, managed to get through 2 marathons but had to stop running with the pain and gave up as I couldn’t find how to fix it. Hopefully this helps, I tend to get a full ache as a run goes on about 3/4 inches below the bottom of my calf in the inside. I have quite a natural foot strike. I’ve read that using trainers with a steeper drop from the heal to toe also helps take some of the pressure off the area? Any tips or comments massively appreciated, would LOVE to get back to running

@JonWSportsInjury

Жыл бұрын

Thanks for the comment. I am sure you can get back to runner. For someone clearly so passionate you can get back to it maybe just a little patience and building back slowly. The trainers certainly can help. I would always recommend going to a good running store. Usually an independent that is run by runners, explain your background and then they can advise you best.

Thanks

@JonWSportsInjury

Жыл бұрын

You are welcome thanks for the comment

Hey thank you so much for the video - how often should I be doing the release and stretch work? Would you say everyday?

@JonWSportsInjury

3 ай бұрын

Hi yes with stretching you can be doing this Every day. I hope it helps and thanks for the comment

When you pin and stretch, should you hold the stretch with your foot or stretch it off and on like you show in the video? How long would you do the pin and stretch? So glad to have found this video, it makes sense that normal calf stretches aren't hitting the right tendon.

@JonWSportsInjury

2 ай бұрын

Hi good question. So with pin and stretch I tend to pin the area first for about thirty seconds. This should start to relax the area then start the stretching aspect with the foot slowly repeating five to ten times. I hope that helps and thanks for the comment 😊

Having bad pain for the last few weeks on and off. My left ankle so stiff I hardly can rotate it inwards without pain. But the calf massage do help

@JonWSportsInjury

Жыл бұрын

Hi, I hope the exercises and stretches continue to help

Thanks a lot Jon! THis is actually one of the best videos I found so far on the topic of PTTD.. I've been struggling with the beast for over a year and am now trying to find other conservative treatments to try out - one of which is yours. I have a one question that I can't seem to find the answer to.. how far in the recovery should I start with pinching/massaging/stretching/strenghtening the tendon? Currently, my PT is pretty sore and it feels like I should only rest and immobilize the foot for a few weeks.. how soon can I start either one of those things and is the pain threshold a best indicator? Thank you in advance and keep doing the great work!

@JonWSportsInjury

Жыл бұрын

Thanks for your lovely comments! In terms of massage, stretching you should be able to bring in straight away. I typically would advise that this is completed for one to two weeks to then settle symptoms and then progress back in with strengthening and exercise. In between strengthening days I would always allow a rest day to check there are not too many significant adverse effects. In terms of pain as an indicator you certainly want to keep this minimal. Pain should always be below a 3/10

@lucianokovacevic

Жыл бұрын

@@JonWSportsInjury thanks a lot for a detailed answer - That settles it. Will let you know my results

@letix7706

Жыл бұрын

Im also struggling with posterior shin splints for 9 months now. I really tried everything but nothing seems to work. I can barely go upstairs and no matter what i do there is always pain. I wish you all the luck and that you will get healthy soon

@letix7706

Жыл бұрын

@@JonWSportsInjury Hi John, very good video! Even with the great content of the video, i tried the massaging part but the pain is too powerful so i cant really hold it . What should i do in that case? Maybe you can please recommend alternatives or something? Im kind of desperate to be healthy and go back to playing basketball or even just doing sport overall. Thank you for trying to help i truly appreciate it.

@lucianokovacevic

Жыл бұрын

Hey Letix, I'm sorry to see you're hurting too. I haven't actually gotten noticeably better, just fyi 😂 I did see some improvement from physical and electric/ultrasound/magnetic therapy though in a last two weeks. Throughout the day I try to warm up the ankle, massage, and stretch to keep the blood flow coming. It helps a ton momentarily. I Use all sorts of creams... I take collagen supplements, although I hear they are lost cause, alongside curcumin and calcium/magnesium blend. Would recommend you to start with rigorous treatment and if you haven't already to take an MRI. Sounds like your ankle is a bit worse than mine considering the pain level you explained... Mentally, what's helping me at this point, is letting go of my hopes to return to sports that fast. This might sound bad, but it has relieved me of such a burden that only bashes my recovery efforts. Tendons take time to heal and yours and mine are not different. It's a slow recovery process that requires patience. I'm now listening to my body and taking it day by day, step by step. Always feeling my leg and the state it is in. I used to play basketball as well, so I feel your pain emotionally and physically 😂 Take it easy and your sports mentality - you better apply that to healing. Mamba-style to recover 🙂

Had problem for 2 years , I’m a keen golfer, and really truggled to recover after a game .. It settled down after long lay off . But it’s came back .. Liked video, felt the pain ease off from massage… Any other help would be much appreciated

@JonWSportsInjury

8 ай бұрын

That is great that it has helped. I would keep up with the work from the video and start to progress the strength work. Review your protein intake after golf as this will help with recovery and maybe make sure footwear is correct for you

Great video Jon. I’ve struggled with PTTD for years and been doing everything you’ve said to do in the video which all helps. My problem is that I can do all the stretches in the world but it doesn’t fix whatever is the root cause of the PTTD. I’m fairly certain the root cause for me is mis aligned hips or uneven muscle tightness in my hips since my other foot doesn’t have any problems. Do you have any experience with people dealing with that?

@JonWSportsInjury

11 ай бұрын

Hi Chris! Thanks for the comment. Yes it could well be. I always discuss that fixing injury is like fixing a leak. We have trace back to find the source and this can often start with hip stability issues. Hand you had anyone assess this for you and provide a program to work on?

@chris_floyd1

11 ай бұрын

@@JonWSportsInjury had it looked at a long while ago and told it was just shin splints(medial tibial). Did elastic banded ankle work and toe yoga type stuff with mild success but it seemed to be only treating the symptoms. The most relief I’ve seen is from doing consistent hip mobility strengthening with bands or weight lifting but it’s still frustrating that I can’t run pain free without having to do all that extra stuff

Do we release, stretch, and then strengthen as tolerated in the same session? Or do we release, strengthen and then stretch? Just trying to figure out if it’s best to strengthen a muscle we just released and stretch or if we strengthen it first and then release/stretch after. Thanks!

@JonWSportsInjury

5 ай бұрын

Sorry missed this comment. I like the order of strengthen, release and stretch. I hope that helps

I started with a slight periodic pain in the interior arch of my left foot. Then started feeling a strain on interior side of lower leg up towards where you began to release the muscle in the video. I am a cyclist and have not been able to ride as now I am occasionally having knee issues. No knee pain or swelling and I can bring foot to buttocks but when I try to squat down or sit on knees I have tightness on same leg as arch and interior discomfort started. Could all this be due posterior tibialis syndrome?

@JonWSportsInjury

Жыл бұрын

Hi Danielle. It sounds like it could be. I would always recommend getting a full assessment to check all surrounding structures but could be related to tib post

I've gotten a stress fracture on the inside of my lower shin years ago. I often get soreness and even a little pain that starts on the inside of my ankle and slowly moves up to that spot again..would you say that this is tendonitis in that tendon? It happens just about every time I want to start up running again Great information though I've been looking for a cure to this for a long time and I hope this helps

@JonWSportsInjury

Жыл бұрын

Yes it could well be. It does sound like. There may be something biomechanically that is causing the issue and caused the fracture in the first place and now might be causing tendinitis. I hope this video can help you find that and correct or maybe get it checked out

In MRI fluid at retro talar recess the talo calcaneal joint with minimal fluid around the tibialis posterior and flexor digitorum longus . i have ankel pain which i fallen 2 years back i want to run to physical events is there any problem when i do running now and in some days ankel is getting some pain please tell me solution

@JonWSportsInjury

Жыл бұрын

I would take those MRI results and find a local Injury specilaist who may be able to help you with some deep investigation to see what is going on

In such a tricky place right now, out of a 1-10 I'm probably a stage 0 with PTT - I feel it when I flex my ankle in certain very extreme positions. I've rested from football training so far but want to get back in the game so bad but no idea how to tell on recovery

@JonWSportsInjury

Жыл бұрын

When you come back in to football reduce your volume. Perhaps going back into one training session a week. Then maintain your good habits for the rest of the week, ice, stretching and strengthening etc. Then in the following week you could return to two sessions and so on. In the early stages of return to play people find calf compression sleeves can be helpful. However, don’t become reliant on these.

@josephjoestar995

Жыл бұрын

@@JonWSportsInjury appreciate the response, Dropped a sub 👍

Would it be okay to be doing calf raises if there is still a lot of swelling with activity (like walking) but not necessarily pain?

@JonWSportsInjury

Жыл бұрын

In my opinion the swelling is there for a reason. We know there is some kind of trauma. So I would say no I would not do calf raises till we can manage the swelling. I would ice, massage and stretch then when this is maintained slowly re introduce loading

I have had PTTD for years and it is chronic at this point. The area you mention to massage is sore and swollen and the tendons in both feet are painful. MRI's confirm PTTD. I have gone to PT for months and the PT has me doing doming, toe raises and core work and nothing has come out of this. They will not do myofascial work as they state it is temporary and not helpful. They believe strengthening is the key to resolving the PTTD. I have flat flexible feet and I really need to strengthen the foot and ankle. My gastro/soleus is very tight and they will not help with it. All this is causing problems up the chain. Just can't seem to find someone to help but I think your video is very beneficial. My question, can releasing the muscle and pin and stretch be done more than once a day? I release my feet everyday and follow with short foot exercises, what is your thought on this, can this be followed by your technique. I will try anything as this point as I need help resolving and getting back to physical activity. Please any recommendations would be appreciated. Thank you.

@JonWSportsInjury

Жыл бұрын

Hi, thanks for your comment. I am sorry they feel myodasicial work is temporary, some do believe this but my clinical experience makes me think differently. You could do it more than once a day but you don’t want to over work the area. You want to allow time for the changes to occur. I would go just once a day with good work and keep the consistency. I hope you can get this resolved

@robertasalvo1077

11 ай бұрын

@@JonWSportsInjury I want to thank you so much for your input. It is very sad that there isn't excellent physios like yourself wanting to help their patients. You are so kind.

@MollyDogsm

5 ай бұрын

​@@robertasalvo1077how you going with this now?

I've been dealing with this pain now for more than 2 weeks ,I don't want to stop running I have a half marathon coming😢😢 been doing ankle stretches and strength and as long as I come from my run I ice the ankle and inside leg. I haven't run longer kilometers weeks in months, the speed have been going up gradually. I don't know what's wrong I also have been doing some glute workouts because I think this may be caused by my piriformis that had been coming and going now for a while. Maybe it's because I've moved countries and wasn't able to bring all my running shoes with me so I don't have a lot of shoe rotation as before. And started using a new shoe in speed sessions. I wear compression socks now in all of my runs thinking that will help support my ankles. From 1-10 is a 2 or 3 pain , is not unbearable it's just annoying, i don't need to stop to run and it comes usually at the cool down after 50 minutes of running also when I stop and walk I don't have any pain at all during the day. I thought it was gone since my 2 last runs were painless but today it came back 😢

@JonWSportsInjury

Жыл бұрын

Hi. This is a common injury with changes in circumstances and it seems like you have had a few. I certainly think they may have contributed. Also it does sound like things are improving this is great. Keep doing what you are doing but don’t ramp up the mileage too quickly

@perlah8407

Жыл бұрын

@@JonWSportsInjury thank you for your advice🙌🏼

Have had this pain for a few years, so painful!! Podiatrist said Im losing my arch and getting flat feet. Will these exercises work?

@JonWSportsInjury

Жыл бұрын

They should certainly help to settle the symptoms for you and then it sounds like you may want some arch restoring exercises or even orthotics to help. However, will let you podiatrist advise on that.

Mine pain is still about a 7 with orthopedic insoles from Drs office and new shoes. How long before I might get relief? My shoes are under armour Hovr Turbulence. Insoles are powerstep protect full length. I am also not a runner but I do get around 5000 to 6000 steps a day

@JonWSportsInjury

Жыл бұрын

Hi. Sorry I missed your comment. We like to see steady progress after a couple of weeks. However, this really can vary. I hope your symptoms have started to improve

this is great! im a runner and have had this at maybe 2 years. it's finally manifested enough to make me quit running. small tear in post tib and small longitudinal tear of the inframalleolar peroneus brevis. not super painful but I gotta heal this up. I have running to do! how will I know when I can return to more strengthening and walking again? im getting orthotics and have been only cycling and not walking for a week. im doing small strengthening stuff and balance but not sure what exactly to do rest wise. any ideas?

@Firewalkwithme44

9 ай бұрын

I meant to add, I do a lot of toe strengthening, so I also do that. I do a lot of mountain adventures too. I really want to get back to that stuff. the area right on top of my malleolar bone has been slightly enflamed for a year or so too, so this is pretty chronic.

@JonWSportsInjury

9 ай бұрын

It sounds like you are really working a good restful program. I think you are doing the right things and moved to non bearing exercises. The key is going to be slowly start dropping in the strength work and then having a full rest day the next day to see if it has caused any pain. If not keep building. Same with running after another couple of weeks drop in one session a week. Then if that goes well go the two sessions the next week and so on

@Firewalkwithme44

9 ай бұрын

@@JonWSportsInjury thanks so much! I really appreciate the quick response, and your great videos :)

@JonWSportsInjury

9 ай бұрын

@@Firewalkwithme44 you are welcome. Good luck with it all and feel free to let me know when you are back running will love to hear the good news

I have had recurrent problems for years where I get sharp pain that can go for weeks right where this tendon inserts. I’ve seen podiatrists about it and they haven’t been able to diagnose what the problem is. Can this tendonopathy manifest just at the insertion site?

@JonWSportsInjury

3 күн бұрын

Yes most certainly can in fact that is a common site for localised pain

Thanks for this video. I. Im struggling badly with this after 3 mile hikes or strenuous excercise. Would a steroid injection improve this condition significantly?

@JonWSportsInjury

6 ай бұрын

Feel free to check out my video on my channel all about steroid injections. It may give you a short term win but you need to correct the ultimate cause to get the long term victory

what should i do if my talus is limiting me to dorsiflex? From what my podiatrist said seeing my x-ray. It seems shaving the talus would be the only way to solve this whole issue.

@JonWSportsInjury

4 ай бұрын

Without understanding your situation in detail is harder to advise. However that area is a common dorsiflexion area. I often assess things like the shin muscles. The Tibialis anterior muscle as the tendon passes through this space and can jam up. There are also some helpful self mobilisations you can do with a band. There will be some videos on KZread that will show you how to

Where does the tendon start? What causes the sheath to be irritated (Tenosynovitis). The Stretches way to painful... can u comment when to begin this stretch program

@JonWSportsInjury

2 ай бұрын

Hi. The muscle lives on the back of your shin bone, deep to the calf. You can feel it on the inside of the calf. The tendon is most notably felt around the inside lump of your ankle bit heads off to the inside of your foot. If the stretching is too painful you want to keep treating it conservatively. Ice, rest and small movements till the stretch is possible

Great video. How do I know I'm ready to start running again? The day after my last run it hurt so I would limp a bit but now it's been 4 days and I've got no pain at all except when I press on the muscle with my fingers. I've started to run just a couple of months ago so I hope it's nothing serious and my body just needs to get used to the workouts.

@JonWSportsInjury

Жыл бұрын

If you have just started running then it really is likely it is that. Things sound good to think about the return. However, drop your mileage right back and then make sure you complete at least three runs at this duration before progressing your miles

Not bad for a liverpool fan!

@JonWSportsInjury

Жыл бұрын

Ha, I will take that as a compliment! I haven’t had many things to cheer about this season

@bippittyboppittybryan9399

Жыл бұрын

@@JonWSportsInjury Compliment indeed! Great video, I'm a runner and footballer and have been struggling with PTTD for a while. At least you're not a Chelsea fan like me, it has been dark days lol

Hi Jon, I'm a postie with 40 years walking plus alot of long distance running behind me. I've had the problem 6 weeks, tried to walk it off for first 2 until it was diagnosed, I've been wearing ankle splint for 3 weeks now, but pain doesn't seem to be easing, I have an MRI scan tomorrow to hopefully see extent of damage. How long does it take to fully repair, as I'm 60 this year. I'm following your exercises. Do you think I'll ever get back to walking the streets for 5 hours plus a day ?

@JonWSportsInjury

Жыл бұрын

Hi David! Thank you for your service. I work with a lot of posties! The MRI will be interesting. However, yes I am sure you can get back to. The thing with this condition is that it is so painful that you can feel like it will never go. However, with small professions you can start to see improvements. Recovery times can really vary but you want to try and see those improvements and then double down on those.

@davidrollings1572

Жыл бұрын

Cheers Jon, just a couple more questions. Will the MRI reveal the extent of the damage, as there is alot of swelling around inside of foot above the arch & around ankle bone? Plus if I start back to work to soon, could the same problem reoccur by going back to regular walking span of 5 hours plus a day ?

@JonWSportsInjury

Жыл бұрын

@@davidrollings1572 yes to both. The MRI should be able to provide some helpful info for you. However, yes you do want to be careful in going back too quickly. We would always recommend a progressive return. I appreciate this can be difficult when it comes to work

@davidrollings1572

Жыл бұрын

Cheers Jon, I'll come back to you once I've had my MRI scan.

@JonWSportsInjury

Жыл бұрын

@@davidrollings1572 best wishes with it all

Thanks cool vid some tips here I’ve not seen anywhere else, suffering with Tib Post issues since my last half marathon, never had anything like this before it’s really difficult to shake off

@JonWSportsInjury

Жыл бұрын

I know it is a really sore condition. Very common with runners, you will shake it soon just make sure you build back slowly

@liamliosmyth

Жыл бұрын

@@JonWSportsInjury thanks Jon, what makes it more frustrating is that when I run all the pain is in my Achilles. 3 people I’ve seen have found it difficult to diagnose and treat

I think I just got this like 2 days ago :( I’m going to Disney & Universal studios in Orlando in 5 weeks. I’m so unlucky 😭 I hope I’ll be able to walk around ok

@JonWSportsInjury

4 ай бұрын

I hope you are too. It can be very sore but can certainly settle. Work hard at the rehab and I am sure you will have a great time at Disney

I have zero pain with exercises, however I have pain with the stretch! Any ideas?

@JonWSportsInjury

Жыл бұрын

Hi. This could suggest that it is tightness issues rather than a weakness issue causing your pain. Difficult I advise without fully assessing so can only be a general view but I would want you to maintain the stretches and monitor the pain to see if we can start to see some improvements

Did mine just before Christmas. Didn't even realise so did a few runs then noticed bruising/swelling. What about using a turbo trainer or pool training pushing off walls? I thought mine was on the mend then this week swollen up again and fresh bruising. Should I avoid walking dog???

@JonWSportsInjury

Жыл бұрын

I am sorry to hear. A turbo or pool wall should be a good start for you whilst your symptoms settle and you can get to work on the other exercise. Ultimately we do want to start loading again so something like walking the dog could be a good start before you ease back into running

@ckno22

Жыл бұрын

@@JonWSportsInjury I had to do a bit of walking through airports last week and ankle is now badly swollen/bruised. Is ultra sound scan worth doing to see what the damage is or do you think it's a waste of money? Other option is MRI.

My doctor told me I just have tendonitis. No tear. Should this stretch be safe to do at this point?

@JonWSportsInjury

2 ай бұрын

Hi yes it should be. Start gently and ease into it

2 days ago I spelt normal but wake up with little pain . But pain increase and face same pain what should I do

@JonWSportsInjury

Жыл бұрын

Hi I hope that some of the information in this video can be of help to you

Will this further collapse or speed up complete collapse of arch?

@JonWSportsInjury

6 ай бұрын

No this should not add to any collapsing of arch. Whilst the tib posterior does help to maintain the arch, relaxing the muscle will not collapse it

1yr after a brutal ankle roll.still have pain and cant run....waiting on imaging.

@JonWSportsInjury

7 ай бұрын

I hope the imaging can provide you more of an understanding! It may well be that the focus needs to be on ankle stability

Can PTTD cause swelling around the sustanteculum taili area, along with pain when walking?

@JonWSportsInjury

Жыл бұрын

Hi Kirk! Yes on both accounts. The sustanteculum tail is actually the most common site of pain

@kirkbroadwater845

Жыл бұрын

@Jon W Sports Injury Thanks, I have been following your advice on this video, and it has been helping.

Was trying to fix posterior ankle impingement and I guess by over doing the stretching I fucked this tibialis posterior tendon up, pain brutal after 3 days of walking(I wasn’t even in sports yet or running) hope it goes away

@JonWSportsInjury

Жыл бұрын

I really hope that can to. Allow it the time it needs and hope the tips in the video help

I just tried that wall stretch where I turn my left foot inward ( the injured side ) and started to bend my left knee and right knee to stretch , felt like someone shoved a knife in there , is that normal … felt massive nerve pain it seems

@JonWSportsInjury

3 ай бұрын

Hi. It sounds like you have found your spot. However, ease it back and do a gentle stretch and build over time

@derekkamm1759

3 ай бұрын

Thanks mate

That stretch actually feels bad near the inner ankle area and feel like it exacerbating the issue. Can do the calf raise holding a tennis ball 15*3. Planning to add some weights in a back pack and do the calf raises.

@JonWSportsInjury

Жыл бұрын

So the fact that it is catching you by the inner ankle is interesting as this is the path of the tendon of the muscle. Maybe trying easing back on the intensity of the stretch if it feels like is exacerbating then issue

@stockyraja

Жыл бұрын

@@JonWSportsInjury Thanks, will try !

@comebackqing8452

Жыл бұрын

Does it feel like every time you try to dorsiflex while weight bearing that you get a sharp stabbing pain right on your inner ankle bone? Like there is a sharp piece of metal or something in there ? Or like a tendon/ligament something in there is being stretched to the point where it is about to snap ?

@JonWSportsInjury

Жыл бұрын

@@comebackqing8452 could well be. It is important to understand there are a few structures in there and I would always recommend getting it checked to understand fully. However, what you described could be a symptom of this yes

@comebackqing8452

Жыл бұрын

@@JonWSportsInjury I had an injury years ago and didn't get it rehabbed properly. I now have a high arch and rigid foot. I've had XRays and MRIs and they never give me a concrete answer. None of the possible explanations they give me don't sound like they should hurt this bad. I feel the tight muscles in my calves, I feel the arthritis starting to develop on the front of my ankle I feel the tenderness and tingling sensation all over and I feel the plantar fasciitis but this is horrible extreme like being stabbed with a knife pain whenever I try to dorsiflex or squat while weight bearing

Isn't this a tendon, not a muscle?!? I've read a ton a about this structure since I have an issue there, and have never seen the posterior tibialis called a muscle. Am I missing something here?

@JonWSportsInjury

2 ай бұрын

Hi. A tendon is a structure that joins a muscle to a bone. So the muscle is the Tibialis Posterior. It lives on the back of the shin bone. Pain is often experienced in the tendon aspect of the muscle, where is wraps around the inside of the ankle. Hope that helps

Do you think it's possible to run with mild post tib?

@JonWSportsInjury

4 ай бұрын

Always tricky to answer as depends on your pain and level of injury. I would not run through pain, you want to address the cause. I am better at preaching than practicing as I have tried to run through pain. Isn’t worth it, worth getting it corrected first

@chimpas88

4 ай бұрын

@@JonWSportsInjury thank you. Mine started very randomly.. 23k run with no pain. Wake up next day and pretty intense pain following. Will try your exercises and massage. Current pain is purely around ankle and I can do heel raises so let's see

Im suffering from torn anterior ligament posterior talofibular ligament contusion tenosynovitis tibialis posterior Nothing is helping me im depressed now

@JonWSportsInjury

4 ай бұрын

I am really sorry to hear that. Quite a bit going on but if you can find the right practioner to help you they should be able to guide you down the right path

Posterior tendon ruptured. But i dont want surgery. Still doing jiu-jitsu at a flow state. 60% what else i can do.

@JonWSportsInjury

5 ай бұрын

Tricky if ruptured I understand the surgery suggestion. I hope the tips can help you but is certainly worth discussing with a professional

Wouldn't Stretching the posterior Tibial tendon make matters worse, as isn't this what causes damage in the first place?

@JonWSportsInjury

Жыл бұрын

Not necessarily, the key is finding out the cause. However, in a lot of people they have become ‘short and tight’ in the tibialis posterior muscle. In these cases the correct stretches should be very helpful

How long will it take to heal ?

@JonWSportsInjury

Жыл бұрын

That is always a tricky one to answer without understanding the full details. However, what you want to focus on is making small improvements following the steps in this video then you know you are making the required progressions

@ademnuhi

Жыл бұрын

@@JonWSportsInjury Thank you

@jaymueller2418

Жыл бұрын

@@ademnuhi Bloody forever apparently. I went from a lifelong endurance athlete to debilitated. Miserable.

@JonWSportsInjury

Жыл бұрын

Sorry to hear that! I hope it is setting down. It can be very frustrating but you can get back to your endurance work

@ckno22

Жыл бұрын

@@jaymueller2418 Hey Jay, mind me asking where you are up to now? I have injured this tendon just before Christmas. Didn't even notice it happening. 6 weeks later, it is still swelling up just from walking and even bruising a bit. Wondering if you've got better and how?

Havent heard that ice was disproven to be beneficial for inflammation and in fact makes it worse? It restricts blood flow to the area also restricting valuable nutrients and other healing chemicals the body would naturally send to the area. Compression is a much better recommendation.

@JonWSportsInjury

11 ай бұрын

Thanks for your comment! I can’t remember now that if it was in this video or another that I mention I am happy to accept there is a difference in opinion on ice. Research is still conflicting and I always take my views off my personal clinical experience. Fully happy to appreciate there is conflicting research though but also conscious there is always two sides to most research

Stage 2 can it ve fix3d

@JonWSportsInjury

Жыл бұрын

I am sure if you can point in some of the pointers these will help. I would also recommend getting a good healthcare practitioner to review for your personal circumstances

Need relief

@JonWSportsInjury

Жыл бұрын

Hope the video can help you out!

I'm suffering from this horribly! It doesn't help I'm 200 pounds overweight and have a job that requires me to do a lot on my feet for hours at time. Every, single day, I have a giant ball on my inside ankle that is red and sometimes it even looks bruised. It feels like someone is burning my ankle and foot with a cigarette lighter!

@JonWSportsInjury

6 ай бұрын

I am so sorry to hear that. Firstly I hope the tips in this vid helps. Do you use ice on the ankle to settle your symptoms whilst you correct the cause?

If I press the muscle, I get an electric shock! I'm so sad. I have a bucket list hike in 2 weeks. 😢😢😢

@JonWSportsInjury

10 ай бұрын

It is a very sensitive area and this may have some nerve impingement but I hope the steps in the video can help you! I hope you can make the hike if the right thing to do

@bethlovesdogs

10 ай бұрын

@@JonWSportsInjury thank you!

I'm gonna need you to flail your arms a lot more in order for me to pay attention to you. Can you do that for me? 😅

@JonWSportsInjury

9 ай бұрын

I will try harder next time. Thanks for your comment and hope it helps your tibialis posterior