![]() It allows the tendon to get the rest that’s sometimes necessary for healing. Individuals usually wear this for six to eight weeks. If the injury to your posterior tibial tendon is severe, your foot and ankle may require immobilization using a short walking boot. Orthotics are helpful for mild to severe PTTD. This is helpful for mild to moderate PTTD or PTTD that occurs with arthritis.Ĭustom orthotics help support the foot and restore the normal foot position. An ankle brace can help take tension off the tendon and allow it to heal more quickly. Foot supportĭepending on the severity of your PTTD, your doctor may suggest some form of support for your foot and ankle. Your doctor will also advise you to rest and avoid activities that cause pain, such as running and other high-impact activities. Applying ice to the sore area and taking nonsteroidal anti-inflammatory medications (NSAIDs) can help reduce swelling and pain. Initial treatment helps reduce pain and swelling and allows your tendon to heel. Most cases of PTTD are treatable without surgery. MRI and ultrasound scans can confirm PTTD. Your doctor may order X-rays or CT scans if they think you have arthritis in the foot or ankle. Most doctors can diagnose problems with the posterior tibial tendon by examining the foot, but your doctor may also order some imaging tests to confirm the diagnosis and rule out other conditions. Usually, an individual with PTTD won’t be able to do this. You may also need to stand on the leg that’s bothering you and try to stand up on your tiptoes. In PTTD, they can see more than the fourth and fifth toes. Normally, only the fifth toe and half of the fourth toe are visible from this angle. Your doctor may also check how many toes they can see from behind your heel when you’re standing. They’ll look for a collapsed arch and a heel that has shifted outward. Your doctor will also look at the shape of your foot. PTTD can cause problems with side-to-side range of motion, as well as issues with moving the toes toward the shinbone. Your doctor will also test your range of motion by moving your foot side to side and up and down. They may look for swelling along the posterior tibial tendon. You can also stretch your calf muscles by standing with one heel hanging off of a step and dropping that heel until you feel a sensation in the back of your lower leg.Your doctor will begin by examining your foot. To stretch the arches of your feet, you can cross one foot over your knee, lace your fingers through your toes and pull your toes toward your calf. Stretch: Tight muscles also contribute to a higher risk of experiencing foot cramps, so be sure to spend some time during your cool down stretching. Additionally, if you think you’re lacking in electrolytes, snack on a banana, spinach salad or some almonds to replenish your magnesium, potassium and calcium levels. ![]() Before and during your run, make sure you drink plenty of fluids (water for shorter runs or sports drinks for longer ones to replenish electrolytes) to ensure that your muscles can work properly to propel you forward throughout the day’s session. It might also be helpful to massage your calves as well, especially if you have plantar fasciitis or Achilles tendonitis, which can contribute to foot pain and cramping.ĭrink up: Dehydration can cause muscles to cramp up because they are not getting the nutrients and water they need to function properly. Using a portable massager like the Moji Foot Roller, you can soothe and loosen tight muscles in your arches as well as release any knots that may have formed during your runs. Massage: A great way to both alleviate and prevent foot cramps is through self massage. Here are some methods for keeping your feet from cramping up: There are plenty of reasons why foot cramps occur, including chronic conditions like plantar fasciitis, shoes that are worn out or too tight, dehydration or pointing your toes too much. Runners who are preparing for a 5K, half-marathon, marathon, or triathlon may be worried that constant foot cramps will prohibit them from sticking to their training schedule or from being successful in crossing the finish line in the time they were working toward. If you had a high level of motivation or were in the middle of a really great, efficient run, needing to stop can derail these sensations and throw you mentally and physically off track. This often requires that you stop and maybe even remove your shoe to provide relief to your sore muscles. There are few things worse than being in the middle of a run, whether it’s long or short distance, and having your foot cramp up. ![]()
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