When you’re running, you might feel little bouts of soreness along the first mile of your route. However, if you feel a burning, tingling pain on the inside of your ankle that shoots up your calf, you might be experiencing the symptoms of tarsal tunnel syndrome. In this case, the best thing to do would be to rest and ice the area. Try lower-impact activities, like yoga for instance. The poses will keep your ankle flexible and strong while you recover. In addition, you can try these stretches for tarsal tunnel relief:
- Lay on the floor with your legs in front of you. Have a friend gently rotate your foot outward while you try to resist it by pulling your foot inward to rotate your toes toward your other foot. Hold this for five seconds and repeat five times.
- Tie a resistance band to a fixed piece of furniture like a chair or door and loop it around your foot while you’re sitting down, legs in front of you. Turn your foot inward and rotate your foot down toward the floor. Repeat 10 times at first and increase that amount as your ankle gets stronger.
- Practice walking slowly from heel to toe across the room until you can feel the muscles stretching in your feet. Do this twice a day and for longer periods of time as you get more flexible in the area.
- Stand facing the wall and put one of your legs behind you. Keeping your back heel on the ground and leg straight, place your hands on the wall and lean in until you feel a stretch in your calf. Remain in that position for 10 seconds and repeat three to five times for three times a day.
If you need more involved treatment, we have expertise in tarsal tunnel surgery should you need it. For effective treatment in a caring environment, make an appointment with the Edmond/Norman Foot & Ankle Clinic today by calling (405) 285-7408.
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