Best Exercises for PTTD
Effective PTTD exercises include toe curls, heel raises, tibialis posterior strengthening, arch lifts, and calf stretches. Start slowly, ice after exercises, and be consistent.
Best Exercises for PTTD
Targeted exercises are one of the most effective treatments for PTTD. The key exercises that strengthen the posterior tibial tendon and support recovery include: toe curls (towel scrunches) to strengthen the small foot muscles, heel raises to strengthen the calf and PTT, tibialis posterior strengthening with resistance bands, arch lifts (the “short foot” exercise), and calf stretches to improve flexibility.
Important guidelines: Get properly diagnosed before starting any exercise program. Start slowly—pain is a signal to stop. Ice after exercises if you have soreness. Be consistent—exercises work over weeks and months, not days. Wear supportive shoes during exercises.
A physical therapist can ensure you’re doing exercises correctly and progress your program appropriately. They can also add other treatments like manual therapy to help you return to your activities safely.
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This content is for informational purposes and is not medical advice. Consult a healthcare provider for diagnosis and treatment.