Swimming with PTTD: The Ultimate Low-Impact Exercise
Of all the exercises you can do with posterior tibial tendon dysfunction, swimming is the kindest to your feet. The water supports your body, eliminates impact, and lets you move freely without stressing your tendon. If you’re looking for a way to stay fit while giving your PTTD a chance to heal, get in the pool.
Why swimming is ideal for PTTD
The beauty of swimming is that your feet don’t bear any weight. In water, your body is buoyant, which means your posterior tibial tendon gets a break from the constant demand of supporting your arch. You can get an excellent cardiovascular workout without a single step hitting the ground.
This matters because PTTD responds well to rest from impact. While targeted exercises help, sometimes your tendon just needs a break from the repetitive stress of daily walking, let alone running or sports. Swimming lets you maintain your fitness during periods when other activities would aggravate your symptoms.
Beyond the physical benefits, swimming is genuinely enjoyable for many people. It’s meditative, works your whole body, and doesn’t require you to push through pain just to stay active.
Strokes to try
Not all strokes affect your feet equally. Some are better than others for PTTD.
Freestyle and backstroke are the most foot-friendly. Your feet stay relatively neutral in the water, and there’s no unusual pressure on your arches. These strokes work your arms, core, and legs without demanding anything unusual from your posterior tibial tendon.
Breaststroke kicks harder with your whole leg, which can fatigue your inner calf muscles and put some strain on your tendon. That’s not necessarily bad—moderate kicking builds strength—but be aware of how your foot feels.
Butterfly is the most demanding and probably worth avoiding during flare-ups. The powerful dolphin kick puts significant force through your feet.
Tips for getting started
If you’re not a strong swimmer, start in shallow water. Walking or jogging in water provides resistance and fitness benefits without any impact. Water aerobics classes are another option if you prefer structured workouts.
If you can swim, aim for 20-30 minute sessions a few times per week. You don’t need to swim hard—moderate laps at a comfortable pace still provide great conditioning.
Don’t forget that swimming works your shoulders and core too. If you’ve been less active due to PTTD, you’ll want to build up gradually to avoid shoulder strain from suddenly swimming more than you’re used to.
This article is for informational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare provider before starting any exercise program.