There are two tendons in the foot, called the peroneal tendons. One runs down the outside of the foot, attaching to the fifth toe, and the other runs through the bottom of the foot, attaching to the inside of the arch of the foot. The posterior tibial tendon attaches the calf muscle to the bones of the inside of the foot, helping to support the foot when walking. The Achilles tendon attaches the calf muscle to the heel. These tendons work together to stabilize the foot and ankle and are vital to our daily movements. Any tendon tear can be painful and make it hard to perform any weight-bearing activities.
When a tendon becomes injured or torn, it can cause pain, swelling, weakness in the foot and ankle, and discomfort when standing, walking, or playing sports.
The most common foot tendons to tear are the Posterior Tibial Tendon, the Posterior Tibial Tendon, or the Achilles Tendon.
Non-surgical treatment options include the RICE principle (Rest, Ice, Compression, Elevation), anti-inflammatory medications such as Ibuprofen, massage, physical therapy, and stretches and strengthening exercises for the foot and calf. Stretching helps prevent future problems due to adhesions, shortening, or improper healing in the tendon. Be sure to try the stretches below:
1. Towel Stretch
Stretching the muscles of the foot and calf can help decrease your pain and promote the healing of a peroneal tendon injury.
Begin by sitting on the floor with your legs extended in front of your body. Loop the center of a towel under your toes and hold the ends of the towel in your hands. Gently pull the towel toward you until you feel a stretch along the bottom of your foot and the back of your lower leg.
Perform 3 repetitions, holding for 30 seconds.
2. Standing Calf Stretch
A standing calf stretch allows for more tension on the ankle and calf than stretching in a seated position.
Begin by standing in front of a wall. Place both hands on the wall and step back with both feet to increase the angle of your body. Stagger your feet and bend your front leg, keeping your toes facing forward. Slowly lean forward until you feel a stretch in the back of your lower leg.
Perform 3 repetitions, holding for 30 seconds.
3. Standing Soleus Stretch
The soleus muscle is a deep calf muscle that is often tight in endurance athletes.
Begin by standing with your feet shoulder-width apart. Stagger your feet and bend both legs, keeping your toes facing forward and your back heel on the ground. Slowly lean back until you feel a stretch in the back of your leg.
Perform 3 repetitions, holding for 30 seconds.
4. Inversion & Eversion
Maintaining flexibility in your ankle is important during your recovery. Since the peroneal tendon helps turn the foot outward (eversion), this motion can often be difficult and painful. Try to avoid any movements that cause pain.
Begin by sitting upright on a chair. Cross your injured leg over your other ankle. Slowly tilt the sole of your foot toward the floor. Hold this position for 5 to 10 seconds, then pull the sole of your foot towards you, tilting it to the ceiling. Repeat this sequence of movements 10 times.
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With proper rest and conservative management, tendon tears can often be healed without surgery. Stretching is an important part of the recovery process, helping to increase flexibility and maintain range of motion in the foot and ankle. Of course, it is best to consult with your Doctor or Physical Therapist before taking on any new exercises.
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