Yoga with PTTD: Safe Practices and Poses to Avoid
Yoga is fantastic for flexibility, strength, and mental health—but some poses can aggravate posterior tibial tendon dysfunction. The good news is that with a few modifications, most people with PTTD can still enjoy their practice.
Benefits of yoga for PTTD
Yoga improves flexibility in your calves and Achilles tendon, which directly helps manage PTTD. Tight calves make overpronation worse, so anything that lengthens those muscles reduces stress on your posterior tibial tendon.
Beyond flexibility, yoga builds strength in your feet and ankles through standing poses. It also improves balance and proprioception, which helps your feet position themselves better during daily activities.
And then there’s the stress relief. Dealing with a chronic condition like PTTD is frustrating. Yoga’s breathing and meditation components help you cope with the mental toll of ongoing foot issues.
Poses to approach carefully
Downward dog is the big one. It’s a staple of yoga practice, but the heavy weight-bearing through your hands and feet can strain your posterior tibial tendon, especially if you have flexible feet that already tend to overpronate. If you do downward dog, try bending your knees generously and lifting your heels to take pressure off your arches.
Warrior poses—particularly Warrior I and II—load your inner arch significantly. You can modify these by widening your stance or keeping your back heel lifted.
Pigeon pose, whether full or half, requires your front leg to flex deeply while your weight bears down on that front hip and knee. This can translate stress to your foot. Go slowly and use props.
Tree pose and other single-leg balances are generally good—they strengthen your feet—but if your balance is poor, hold a wall or chair.
Modifications that help
Use blocks under your hands in standing poses. This reduces the angle your feet need to support.
Keep your feet hip-width apart or wider in standing poses rather than inverting them sharply.
Consider practicing in a chair for poses that don’t require standing. Plenty of yoga poses work seated or lying down.
And listen to your feet. Some discomfort in tight muscles is normal; sharp pain in your inner ankle is not.
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.