EXERCISES FOR TARSAL TUNNEL SYNDROME
As we age, it’s common to experience various musculoskeletal problems that can cause discomfort and pain. One such problem is tarsal tunnel syndrome, which occurs when the tibial nerve becomes compressed or pinched. This can result in pain, numbness, and tingling in the foot and ankle. Fortunately, there are exercises that can help alleviate the symptoms of tarsal tunnel syndrome.
In this article, we’ll explore frequently asked questions about exercises for tarsal tunnel syndrome, with insights from Dr. Nitin Jagdhane, the best brain and spine specialist neurosurgeon in Mumbai.
- What are the best exercises for tarsal tunnel syndrome?
There are several exercises that can help alleviate the symptoms of tarsal tunnel syndrome, including:
- Toe curls: Sit with your feet flat on the floor and place a towel under your toes. Use your toes to grip the towel and curl it towards you, then release. Repeat this exercise for 10 repetitions on each foot.
- Ankle rolls: Sit with your legs extended in front of you and slowly rotate your ankles in a circular motion. Repeat for 10 repetitions in each direction on each foot.
- Calf stretches: Stand facing a wall with your hands on the wall. Step one foot back and bend the front knee, keeping the back heel on the ground. Hold for 20-30 seconds and repeat on each foot.
- Resistance band exercises: Use a resistance band to perform exercises that strengthen the muscles in your feet and ankles. Wrap the band around your foot and pull your toes towards your body, then release. Repeat for 10 repetitions on each foot.
- How often should I do these exercises?
Dr. Nitin Jagdhane recommends doing these exercises for tarsal tunnel syndrome at least three times a week. However, the frequency and duration of exercises may vary depending on the severity of your symptoms and your overall health condition. It’s best to consult with your doctor or physical therapist before starting any exercise regimen.
- Are there any other treatments for tarsal tunnel syndrome?
In addition to exercises, there are several other treatments for tarsal tunnel syndrome, including:
- Resting and icing the affected area
- Anti-inflammatory medication
- Physical therapy
- Footwear modifications
- Surgery in severe cases
It’s important to speak with your doctor to determine the best course of treatment for your specific condition.
- Can tarsal tunnel syndrome be prevented?
While tarsal tunnel syndrome cannot always be prevented, there are several steps you can take to reduce your risk, such as:
- Wearing shoes with good arch support
- Avoiding tight-fitting shoes or socks
- Maintaining a healthy weight
- Staying active with low-impact exercises such as walking, swimming, or cycling
- Stretching before and after exercise
If you suspect you have tarsal tunnel syndrome or are experiencing foot or ankle pain, it’s important to consult with a qualified medical professional such as Dr. Nitin Jagdhane, the best brain and spine specialist neurosurgeon in Mumbai.
In conclusion, exercises can be an effective way to alleviate the symptoms of tarsal tunnel syndrome. However, it’s important to consult with your doctor before starting any exercise regimen to determine the best course of treatment for your specific condition.