Tibialis posterior tendinopathy is a common condition that affects the lower leg, causing pain and discomfort. The tibialis posterior muscle is responsible for maintaining proper foot alignment and stability, and the tendons attached to it can become damaged over time due to overuse or injury. In this blog, we will discuss what to avoid with tibialis posterior tendinopathy to ensure a quick and successful recovery.
High-Impact Activities
High-impact activities like running, jumping, and plyometrics put significant stress on the tibialis posterior muscle and can exacerbate tendinopathy symptoms. These activities should be avoided until the condition has healed. Instead, try low-impact exercises like walking, swimming, or cycling to maintain cardiovascular fitness while allowing the injured tendons to heal.
Poor Footwear
Wearing inappropriate footwear can put unnecessary stress on the tibialis posterior muscle, leading to tendinopathy. High-heeled shoes, flip-flops, and shoes without proper arch support can all cause or worsen the condition. Invest in proper footwear that provides adequate support to the feet and promotes a neutral alignment to alleviate stress on the tendons.
Tight and Stiff Calf Muscles
Tight and stiff calf muscles can be a contributing factor to tibialis posterior tendinopathy. When the calf muscles are tight, it affects the alignment of the foot and puts more stress on the tibialis posterior tendons. Stretching the calf muscles regularly can help relieve this stress and prevent further damage.
Incorrect Foot Posture
Incorrect foot posture, such as overpronation or supination, can cause tibialis posterior tendinopathy. Overpronation occurs when the foot rolls too far inward, while supination occurs when the foot rolls too far outward. These misalignments place added stress on the tibialis posterior muscle and tendons. Wearing orthotics, performing exercises to correct foot posture, or seeking the help of a physiotherapist or chiropractor can treat these issues.
Ignoring Pain and Discomfort
Ignoring pain and discomfort in the tibialis posterior muscle can lead to a more severe and debilitating condition. It is essential to seek medical attention and begin treatment as soon as symptoms arise. Rest, ice, and physiotherapy can help manage acute symptoms, while ongoing physiotherapy and targeted exercises can help prevent future episodes.
The common condition, tibialis posterior tendinopathy can be caused by various factors, including high-impact activities, poor footwear, tight calf muscles, incorrect foot posture, and ignoring pain and discomfort. By avoiding these tibialis posterior tendinopathy triggers and working with a physiotherapist or kinesiologist, individuals can successfully treat and prevent future episodes of tendinopathy. Remember, early intervention is key to a full recovery, so don’t neglect your symptoms and seek treatment as soon as possible.
