Tarsal Tunnel Syndrome Stretches & Exercises

Tarsal Tunnel Syndrome Stretches & Exercises - Ask Doctor Jo

Рет қаралды 290,795

6 жыл бұрын

Tarsal tunnel syndrome is a compression or pinching of the posterior tibial nerve. This can cause symptoms of pain, numbness, and tingling anywhere along the inside of the ankle into the foot. These tarsal tunnel syndrome stretches and exercises should help. More foot pain stretches: • Stop Toe Cramps & Foot...
Related Videos:
Plantar Fasciitis Stretches & Exercises:
• Plantar Fasciitis Stre...
Peripheral Neuropathy Relief in the Feet & Legs:
• Peripheral Neuropathy ...
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Tarsal Tunnel Syndrome Stretches & Exercises:
• Tarsal Tunnel Syndrome...
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

Пікірлер: 446

@AskDoctorJo 4 жыл бұрын

Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **kzfaq.info*

@guyskillen 3 жыл бұрын

When I do the side to side my toes quickly claw. Thoughts??

@AskDoctorJo 3 жыл бұрын

Did you have a specific injury? Unfortunately, I really don't know since I can't evaluate you.

@denydeny4014 2 жыл бұрын

Hi Dr.Jo, congratulations for the channel, I just signed up, who had TTS once, if it deflates the nerve, can it be cured forever? what's your opinion please?

@AskDoctorJo 2 жыл бұрын

Thanks. It just depends on how much nerve damage there is.

@denydeny4014 2 жыл бұрын

@@AskDoctorJo thanks!

@missloretta 3 жыл бұрын

Yay! I am a 17 week pregnant massage therapist and just started getting the tarsal tunnel burning tingly pain, but I can tell these exercises are doing something, so I'm going to keep doing them.

@ridhazainab5643 Жыл бұрын

can me explain ur symtoms

@dreamdanes 2 жыл бұрын

Thank you, thank you, thank you! Instant relief after a long 6 mos! I wish I had seen your vids months ago! You are a blessing, been telling everyone I know about your videos! ♥️ you gave me back my life and peaceful night’s rest!

@AskDoctorJo 2 жыл бұрын

You're welcome! Glad it helped!

@jaybansal2377 4 жыл бұрын

Hey there. I hope you see this. This video really put my mind to rest. I've had the tarsal tunnel for 9 months and have really been unable to achieve my fitness goals because of it. I'll follow these tips regularly and I feel positive they'll lead to improvement. Thanks so much

@AskDoctorJo 4 жыл бұрын

You're welcome.

@publicname515 Жыл бұрын

How did it go?

@andresmorales5941 Жыл бұрын

Mil gracias Doctora Jo, me ha servido mucho la rutina de ejercicios propuesta por ti. Un saludo

@AskDoctorJo Жыл бұрын

De nada.

@stefanyelini4042 4 жыл бұрын

Really really great exercices, thank you so much!

@AskDoctorJo 4 жыл бұрын

Thanks, and you're welcome!

@spots35 Жыл бұрын

So thankful. Really helped.

@kevinsteele7929 6 жыл бұрын

Thanks jo some of them really helped big time . I have had umpteen physios at special pain management but nothing . Thanks again jo

@AskDoctorJo 6 жыл бұрын

You're welcome. Glad some of them helped.

@kristitucker2428 Жыл бұрын

I'm glad I found you. I was trying to do my research on my ankle and what was going on. I have plantar fasciitis. So when the swelling and numbness and pain started to occur I just thought it was my foot normal stuff. Then after 6 months that wouldn't stop so I thought I'd go to the podiatrist she wanted to do surgery. But I'm not up for that I'm glad I found your video. I believe this stems from an old sprain when I was younger. The doctor said I should have broke the ankle but it swelled up to like a softball-size. But thankfully I've searched the founder videos and is better.

@genevievedarrett3163 3 жыл бұрын

Oh thank you !this has helped me today .Much better by doing these exercises!!

@AskDoctorJo 3 жыл бұрын

You're welcome.

@MrHernanromero 5 жыл бұрын

excellent video ,thanks for the info!!!

@AskDoctorJo 5 жыл бұрын

Thanks, and you're welcome!

@d-deesse8032 2 жыл бұрын

Instant relief! Thank you Dr. Jo.

@AskDoctorJo 2 жыл бұрын

You're welcome.

@mopeppermomoney 3 жыл бұрын

WOWOWOWOW! I got a bad case of TTS and was diagnosed today. I was doubled over in pain for a whole day. When the doc told me my limited treatment options, I cried. I felt so hopeless. THIS video has already brought me relief already! Thank you a million times!

@AskDoctorJo 2 жыл бұрын

You're welcome! Glad it's helping.

@publicname515 Жыл бұрын

How are you doing now ? Has the pain gone away completely?

@annabanana5203 4 жыл бұрын

Thank you soooo much!! Now I know what to do everytime!

@AskDoctorJo 4 жыл бұрын

You're welcome!

@B61zz13 5 жыл бұрын

After 3.5 years of fulltime driving for Uber/Lyft, I've started to experience Tarsal Tunnel Syndrome. It's impacted my life a lot, especially since I enjoy being active myself. The stretches help a lot, as well as having a tennis ball. Thank you very much.

@AskDoctorJo 5 жыл бұрын

You're welcome.

@sgt.pepper7925 6 жыл бұрын

thank you, this all helped, i feel so better

@AskDoctorJo 6 жыл бұрын

You're welcome.

@michaelrittgen4202 5 жыл бұрын

Thanks a lot 💯Very good exercises✅

@AskDoctorJo 5 жыл бұрын

You're welcome, and thanks!

@absolutetruthgirl 2 жыл бұрын

Helping already!! Thanks 😊

@AskDoctorJo 2 жыл бұрын

You're welcome!

@126868 Жыл бұрын

i love your energy , thank you for your animal support and education !

@AskDoctorJo Жыл бұрын

Thanks, and you're welcome!

@nonno6985 4 жыл бұрын

Thank you Dr Jo. Finally I am getting useful tips on KZfaq!!! real time consultation did not help. wasting my time getting scan and diagnosis. I had to google and research, and learned about Tarsal tunnel syndrome. Online resources offers much more practical help.

@AskDoctorJo 4 жыл бұрын

You're welcome.

@Foxhillstacey 6 жыл бұрын

Excellent instructional video! You clearly and simply explain each exercise, demonstrate how to do it, and describe what NOT to do, which is equally important. The audio is slightly muffled, but I can still hear it. My only suggestion would be to wear shorts or roll up the pant legs, and remove your socks so it is easier to see what you are doing.

@AskDoctorJo 6 жыл бұрын

Thanks!

@smdent100 2 жыл бұрын

Very nice exercises and explaination helped lot !

@AskDoctorJo 2 жыл бұрын

Thanks!

@dkennell998 3 жыл бұрын

Thank you Dr Jo

@AskDoctorJo 3 жыл бұрын

You're welcome.

@neurolepsia 5 жыл бұрын

Thanks so much, Dr Jo. I didn’t know I had this, it kind of developed from my sciatica, and stretches for that weren’t helping at all. This helped immediately.

@AskDoctorJo 5 жыл бұрын

You're welcome. I'm glad it helped.

@publicname515 Жыл бұрын

How are you doing now? Has your foot gone back to normal?

@RobBreatheInTheAir 2 жыл бұрын

Thank you, for a week now my heel has been completely numb but burning inside. The pins and needles have now progressed up half my foot and my toes. I'm in construction and maybe wearing hard boots for 25 years has done this though It's only my left foot. I'm going to make an appointment with the doctor as it's 24/7 and keeping me from sleeping now. Appreciate your tips it's helping

@AskDoctorJo 2 жыл бұрын

You're welcome.

@MrRandom319 3 жыл бұрын

This is great advice! Thank you for creating such helpful content. Do you have any exercise or stretching recommendations for overload heel pain syndrome?

@AskDoctorJo 3 жыл бұрын

Thanks, and you're welcome! I don't have any specifically for that, but I do have some heel pain videos. You can find them at: kzfaq.info

@marilynhickam75 2 жыл бұрын

Oh my goodness. Saw the doctor yesterday for some tests. Diagnosed with Tarsal Tunnel Syndrome. Came home looking for a conservative treatment option and looked up Tarsal Tunnel Syndrome treatment and came across your youtube. So happy with what you were demonstrating as far as exercises to do. I am anxious to get started as I have no time for surgery! Summer coming up and I am not going to be hobbiling along! Thank you again.

@AskDoctorJo 2 жыл бұрын

You’re welcome.

@tibdinlama1992 6 ай бұрын

Did it work?

@paguirre29 6 ай бұрын

Thank you so much Dr Joe, I have been doing these exercises for a month and the pain is almost gone.❤

@AskDoctorJo 6 ай бұрын

You're welcome. I'm glad they are helping.

@xcurrentbreeze6626 2 жыл бұрын

I really like the format of this video. You demonstrated the exercises well, had clear and easy to follow instructions, and gave a recommended rep/time range which a lot of channels don't. I also like how you gave the name for each exercise, so I can look them up further. Thanks for the stretches and exercises.

@AskDoctorJo 2 жыл бұрын

Thanks, and you're welcome.

@Urcasualediz 3 жыл бұрын

Thank you dr.Jo...You are one of the few docs who will try to reply all the comments..that shows how thoughtful and compassionate you are...btw your new subscriber here!!.

@AskDoctorJo 3 жыл бұрын

You're welcome, and thanks! 😎

@Youre-Welcome 5 жыл бұрын

Got this in my right foot after battling (and curing) 2 years of plantar fasciitis. Got a couple cortisone injections and want to stay on top of long term PT options

@AskDoctorJo 5 жыл бұрын

Hopefully the above will help.

@stevenr7272 5 жыл бұрын

Do you have pain or numbness?

@clairejevron6146 Жыл бұрын

My osteopath diagnosed this today along with SI joint inflammation and a twisted pelvis….ugh a lot to deal with. This exercise has helped me already.

@AskDoctorJo Жыл бұрын

I hope they continue to help.

@al6435 3 жыл бұрын

Thank you so much! I was lying in bed with a lot of pain and this helped me! The pain has been reduced significantly!

@AskDoctorJo 3 жыл бұрын

You're welcome!

@publicname515 Жыл бұрын

How are you doing now? Has this helped you go back to 100%?

@roz805 5 жыл бұрын

Thank you SO much!

@AskDoctorJo 5 жыл бұрын

You're welcome!

@1teky Жыл бұрын

Amazing, thanks so much ❤

@AskDoctorJo Жыл бұрын

You're welcome.

@invalidxsyntax 8 ай бұрын

Like many others, INSTANT RELIEF! I didn't even have to get past the first exercise. I will be adapting these into my daily life ASAP. Thank You!

@AskDoctorJo 8 ай бұрын

You're welcome!

@claudiar1372 Жыл бұрын

I have been in misery for the last 2 years, with horrendous foot pain, had X rays, ultrasounds, leg arterial Doppler & Gabapentin pills & still having pain. After watching this video while doing exercises just once, I was able to walk with no help. Hard to believe…THANK YOU!

@AskDoctorJo Жыл бұрын

You're welcome! I'm glad they are helping.

@dessiecoder2116 2 ай бұрын

Wow that’s awesome. I am making an appt with podiatrist next week. Had ER visit looking for dot but not found. Foot/ankle has caused a slight limp. I don’t have much press power and can’t really heel walk on one foot after rolling ankle and it healed. It wasn’t all that bad of a sprain. have some tingling no pain though. GP said he thought it was Tarsal Tunnel but I will see at podiatrist.

@Kid-tube16 Ай бұрын

Same, agonizing pain for 5 plus years. Numerous imagine, shots no treatment. Really hoping these exercises help.

@Muffiinz 16 күн бұрын

@@Kid-tube16has it been helping?

@Kid-tube16 16 күн бұрын

@@Muffiinz I haven’t had a chance to consistently do them. I wish I would to answer this. But I am sure they will help

@billybonez4293 3 жыл бұрын

Wow!! So, I totally slammed my tarsel tunnel into something hard. That area would "drop" and click out of place...if that makes sense. I am so happy that I found you. This should help because I want to start running. Now, I have a plan to build up to it. Thank you.

@AskDoctorJo 3 жыл бұрын

You're welcome.

@anneinchley1211 2 жыл бұрын

Excellent, excellent video. I have been suffering since 1st September 2020, foot went blood red with bruising, saw physio, said it wasn’t ligament, I thought I may have had an insect bite, because the pain came on instantly, so he discharged me. I have had months of phoning surgery with no success, eventually because of my persistence sent for an ultrasound and now waiting for phone consultation. (how ridiculous) I have diagnosed myself, it is EXACTLY what I am feeling, numbness, tingling, pins and needles, pain through the night. I can’t thank you enough, and will do the exercises religiously.

@AskDoctorJo 2 жыл бұрын

Thanks, and you're welcome.

@publicname515 Жыл бұрын

How are you feeling now?

@harlo-vf8nm 5 жыл бұрын

Seen an orthopedic specialist for sports medicine a few times and received steroids but never once did he tell me about these exercises. I did what you said and literally almost felt better instantly thank you

@AskDoctorJo 5 жыл бұрын

You're welcome. I'm glad they helped.

@publicname515 Жыл бұрын

How are you feeling now? How much improvement did you get?

@harlo1622 Жыл бұрын

Great, every time I feel an issue coming I just do the stretches and roll with a frozen lacrosse ball and it doesn’t become an issue

@angeliquematos2590 Жыл бұрын

I have severe Rheumatoid Arthritis, and I’m on day 6 of not being able to put weight down on my foot. My symptoms lead me to believe that my problem is Tarsal Tunnel; I have other, severe deformities in my ankle. I’m in soooo much pain! My flexibility is quite limited, and the exercises were quite painful, but I’m relieved to have an idea of what I should do for myself. I have an appointment with a doctor in 6 days.🤞🏽 Thank you!

@AskDoctorJo Жыл бұрын

You're welcome!

@TheAnnieSisters 3 жыл бұрын

Thank you so much

@AskDoctorJo 3 жыл бұрын

You're welcome.

@vanessachacon6469 4 жыл бұрын

Thank you I feel better

@AskDoctorJo 4 жыл бұрын

You're welcome.

@webnet15 4 жыл бұрын

Dr.Jo ....yep it's better 2 start off slow & build the strength ...........this was Great info.........thumbs skywards....Mark

@AskDoctorJo 4 жыл бұрын

Thanks!

@dustywelsh1825 5 жыл бұрын

Thank you so much. I have this and it hurts so bad I have a hard time walking. I'm going to do this everyday now.

@AskDoctorJo 5 жыл бұрын

You're welcome. I hope it helps.

@dustywelsh1825 5 жыл бұрын

@@AskDoctorJo it already has helped some. The intense stinging of needles is gone. 💗

@publicname515 Жыл бұрын

How is it now? Update?

@ilkaydemir208 2 жыл бұрын

Thank you so much. Loves from Turkey 💜

@AskDoctorJo 2 жыл бұрын

You're welcome.

@Loriann3616 8 ай бұрын

Thanks!

@AskDoctorJo 8 ай бұрын

You're welcome, and thank you for your support!

@paboloso1623 Жыл бұрын

the clutch pedal in a manual transmission really helped my tarsal tunnel

@tawandakernesbarber1361 4 жыл бұрын

Very helpful

@AskDoctorJo 4 жыл бұрын

Thanks.

@diannasponaugle327 5 жыл бұрын

Getting a emg done next week on both legs and feet. Physical therapy was dry needling ankles and legs.

@AskDoctorJo 5 жыл бұрын

Hopefully the emg will give you some answers.

@LA-1969 3 жыл бұрын

I suddenly got this after having a si joint fusion a month ago. So disappointing. I will definitely try most of these.

@katherinebaldwin2308 3 жыл бұрын

Thanks so much for this. I have hEDS and have recently developed this. My doctors just say everything is psychological so I'm on my own with it.

@katherinebaldwin2308 3 жыл бұрын

Is it the sciatic nerve glide that can also help?

@AskDoctorJo 3 жыл бұрын

You're welcome. Actually physical therapy can help, so if you can, I would recommend going to see a physical therapist for some tips.

@katherinebaldwin2308 3 жыл бұрын

@@AskDoctorJo Thanks. The wait is probably around a year on the NHS now with covid, but I'll talk to them if it doesn't improve. I've just been signed off by the pain clinic who told me all my symptoms are psychological and there's nothing physically wrong. I did see a different physio after I was diagnosed with hEDS in 2011, but she just told me to go on a diet and do some exercise (which I was already doing). I'm v thankful for online resources like this!

@AskDoctorJo 3 жыл бұрын

You're welcome. Sorry to hear it sounds like you are not getting much help. I hope you find something that gives you some relief.

@MrProphetius 3 жыл бұрын

@@AskDoctorJo do you actually offer an online consulation?

@karishort1891 2 жыл бұрын

Girl!!! Thank you so much!! I was about to get sliced and diced until I started doing these exercises and ended up canceling my appointments! The pain was horrible but is now almost completely gone!! Thank you!!! Thank you!! Thank you !!❤❤❤❤

@AskDoctorJo 2 жыл бұрын

You're welcome! Glad it helped.

@katiagonzalez7784 2 жыл бұрын

Do you have to wear special shoes? What about orthotics?

@AskDoctorJo 2 жыл бұрын

Those might help.

@dreamdanes 2 жыл бұрын

Yes!!! Such a blessing!

@publicname515 Жыл бұрын

How is it now?

@diepdang4562 2 жыл бұрын

Thankyou doctor

@AskDoctorJo 2 жыл бұрын

You’re welcome.

@dougscale5317 5 жыл бұрын

Dr. Jo. Thanks for posting these exercises. My GP wanted to refer me to a back surgeon, my chiropractor gave me months of spinal decompression and a Nurse Practitioner wanted me to take lots of vitamin B12 and quit having a couple glasses of red wine but none of them knew about Tarsal Tunnel Syndrome. These exercises have really helped the numbness in my heal. Greatly appreciate your posts.

@AskDoctorJo 5 жыл бұрын

You're welcome. I'm glad they are helping.

@cesia9954 3 жыл бұрын

They said that I had Tenosynovitis. I have done those exercises for some months and I'm feeling great. Thank you Doctor Jo!!!!!! 🙏🏽❣

@AskDoctorJo 3 жыл бұрын

You're welcome!

@publicname515 Жыл бұрын

How are you feeling now ? Did it go away completely?

@cesia9954 Жыл бұрын

@@publicname515 No, it hasn't gone away at all. But I am definitely much better!! I think it's not because the exercises don't work. They certainly work. I think it is because I got injuries in 3 different tendons , patella luxation in my other leg, and hand injury so I am not able to do all the exercises correctly. Even so the pain, inflammation and stiffness are 80% better, I have also improved in balance. Where I still have good and bad days is with tingling. I hope to you and many people those exercises work for good

@publicname515 Жыл бұрын

Oh my goodness! That’s a lot of injuries I hope you heal soon. Check out shockwave therapy it might help you. Softwave is one of the devices

@tibdinlama1992 6 ай бұрын

Did you consider surgery ? Plz help I am freaking out.

@tomthumb9839 6 жыл бұрын

Greetings from Sara, Hallie and Cindy, three very sweet dogs! 🐶

@AskDoctorJo 6 жыл бұрын

My pack says, "woof!" (greetings back)

@susantjfl3147 3 жыл бұрын

Think this is my problem - sort of a nerve type burning pain in the tarsal tunnel region. Doing these exercises at home, in lockdown so can’t see my physio. I hope they help. Thanks for the video!

@AskDoctorJo 3 жыл бұрын

You're welcome!

@1smile24u 2 жыл бұрын

Yes

@guyskillen 3 жыл бұрын

Okay @askddoctorjo I'll give it a go! (Subbed)

@clairedaniele3205 5 жыл бұрын

After trying to ignore the increasing pain, after following your instructions I have had instant relief. Just a dull ache now. How many times a day/week would you recommend?

@AskDoctorJo 5 жыл бұрын

Glad you got some relief. You can do them 1-2 times every day. Good luck.

@publicname515 Жыл бұрын

How are you feeling now?

@sanjeenasingh1251 3 жыл бұрын

Thankyou Dr.Jo! Ive just subscribed to your channel and its been helpful. Ive had tarsal tunnel syndrome about 2.5 years now and its really hindered my quality of life (cant walk or do activities without pain). Ive been misdiagnosed several times and have just recently been diagnosed correctly. Currently, my tarsal tunnel is extremely aggravated. Is it normal for there to be pain or soreness after these exercises? Also, is it a good idea to do these exercises on a daily basis? Appreciate all of your help!

@AskDoctorJo 3 жыл бұрын

You're welcome, and thanks for subscribing! Yes, it's pretty normal to be sore afterwards, but there shouldn't be a lot of pain. In general, therapeutic exercises can be done every day as long as they don't significantly increase pain.

@Nina-vv3ev 2 жыл бұрын

Oooh I heard a crunch & felt a tingle when I did a circle lol… ahhh relief 😂

@realcanadiangirl64 6 жыл бұрын

Today the bottom of my big toe and arch was so itchy and hurting so bad! After Googling for 30 minutes, I discovered that I'm suffering from this. I also have plantar fasciitis. These exercises helped. Plus I found pressing down on the area just above my arch gives relief, but only while I'm pressing down on it. Thank you for your videos!

@AskDoctorJo 6 жыл бұрын

You're welcome. Good luck!

@cindylouhils3741 Жыл бұрын

can you do a video for Sinus Tarsi Syndrome relief please? Or would these same exercises work?

@yasmineayadi126 3 ай бұрын

I had a sprained ankle for about 5 month and in the mean time i had this pain but I didn’t know it was a tarsal tunnel syndrome until I watched your video and I finally got rid of it Thank you so much I really appreciate your videos ❤

@AskDoctorJo 3 ай бұрын

You're welcome. Glad it helped.

@susibillu2914 4 жыл бұрын

It's working. Thanks doctor

@AskDoctorJo 4 жыл бұрын

You're welcome.

@Kamer726 3 жыл бұрын

Hello Doctor, is this good exercise for Anterior Tarsal Tunnel Syndrome as well?

@jdeno76 Жыл бұрын

I've been living (if you can call it that) with tarsal tunnel syndrome for 26 years after being misdiagnosed as only "flat footed" years ago when the pain first started. I was supposed to get casts on my feet as an infant, which I suspect led to it, but my parents couldn't afford it. It didn't become an issue until late HS and since then, it's kept me out if the military, cost me a few jobs, and worst of all, limited what I could do with my children who are grown now. It's now causing health issues with high blood pressure from constant inflammation. Weight gain from inactivity(also not helping my blood pressure) More weight=more pain=poorer health. So far my only relief from excruciating pain was sitting on a toilet. No other seat eases the pain, so I assume it's a nerve thing and that the toilet seat "ring" has something to do with it. I gave up on remedies years ago and could never afford the time off associated with surgery, so I'm excited to come across your video! I can't wait to try these exercises!

@AskDoctorJo Жыл бұрын

I hope they help.

@DanielSousa-O 3 жыл бұрын

Hi! How do you call the pain in that region, but on the outside ?

@javierlara2937 2 жыл бұрын

Doctor Jo Acabo de ver su vídeo.He sufrido por 1 año los dolores en zona de gemelos y zona tibial siempre pensando que fuese ocasionado por un pellizcamiento en zona lumbar lo que me obligó a ver a varios quiroprácticos sin ninguna mejoría. Tengo sensación de entumecimiento en todo el pie con dolor y quemazón en dedo gordo y enrojecimiento y ligera inflamación de mi pie al terminar mi día de actividad y creo que como consecuencia sufro de fascitis plantar. Cree que la sensación de entumecimiento de mi pie sea ocasionado por túnel tarciano de ser así empezaré con sus ejercicios. O será problema de circulación.Soy corredor

@mgarcia2445 3 жыл бұрын

Thanks so much! Callie is adorable.

@AskDoctorJo 3 жыл бұрын

You're welcome, and thanks 🐾

@likimabullbekiNz 5 жыл бұрын

I have torn my right inner ankle legaments from an old sport rugby injury...aprox 7-9yrs ago...lastnight i was working on my movements in my right knee as it was bit swollen n as i was bending back n forth to try get blood circulation..as of that I thought working on my ankle join aswell rotation get that area strengthening so that i can get the best mobility n walking,as after while felt my pulse from back of my knee n bk of my archillies was going hundres miles ph!then felt a funny tingle from back of my knee all the way down to the heel of feet..pins n needles feeling...was pretty scary feeling...so i rice straight away elevate my right leg n after while got myself calm and then the numbness feeling at the heel of my foot,usually at the heel,at the moment cannot walk 100% but its not painful when i walk just feels weak and un normal...so now i have been slowly rehabing on the first two exercises on this clip but wasn’t sure if I should work on the full rehab as injury only occurred lastnight (esttime) New Zealand...if anyone had same problem can u pls gimme tips on how to get bk to normal would be much appreciated n grateful azzz!✌🏾

@dehonny2004 2 жыл бұрын

Hi Dr Jo, thank you for these videos. Do you think these same stretches can help with Anterior Tarsal Tunnel? I believe I have a compressed deep paroneal nerve and have been looking for any relief!! Thank you!

@AskDoctorJo 2 жыл бұрын

You're welcome. They might help some, but these are not really for that specific area.

@joshuabantuganmagikarp9021 3 жыл бұрын

Ive been doing jumprope for 3 weeks now and I can't make it to a 100 in a row without the excruciating pain in my feet. I rest for a while after every set to stretch it up until the pain is gone. Any recommendation on how i can treat this or just on how can i lengthen my sets before the pain kicks in? Thank you so much

@madhurikumari1697 4 жыл бұрын

Thanks a lot dr jo! I got relief in pain n i can walk freely without pain. I had developed swelling in outer ankle joint of other leg and inflamtion also. Will this work in second leg also?

@AskDoctorJo 4 жыл бұрын

You're welcome! It might. Unfortunately, I don't know since I can't evaluate you.

@madhurikumari1697 4 жыл бұрын

Im diagnosed for tarsal tunnel syndrome in myleft leg n in my rt leg in outer ankle joint there is fluid accumulation n i feel severe pain in foot while walking.

@user-tz5ir7md5g 3 жыл бұрын

Hi doctor Jo! I will like to ask if my TTS is cause by Tibialis Posterior Tendonitis can I still do these exercises or should I rest.

@dmgsoultogetherness6667 10 ай бұрын

almost a year after a high ankle injury,that area is still painful and unable to even jog,tried so many exercises and technics with no joy it drives me mad

@ddemier 2 жыл бұрын

Good video. I'm 43 6.1' tall at 201lbs and I work three 12 hour shifts and one 6 hour shift a week and out of know where my feet started hurting so sitting down is not an option for me. I bought insoles/ new shoes a electric foot massager/compression socks and nothing is really working 5 months later now my right big toe is going numb. I feel like possibly I have a pinched nerve but the symptoms are the same as plantar faciatus but after standing over 6 hourd my lower legs start fell like they are on fire. Did you experience any numbness or fire sensation with your feet with plantar faciatus?

@robynmudd7541 Жыл бұрын

How many times a day should i do these exercises? Also, is it ok to continue my work outs while this is healing or how long should I try to rest my ankles?

@deb2531 3 жыл бұрын

I get tingly sharp pain specifically when laying down slightly lifting my leg and pushing my heel out/up flexing. Pain is both inner and outer maleolus and bottom tip of heel. So hard to tell if it’s fasciitis or tarsal tunnel? Is there a way to know?

@buttsana 3 жыл бұрын

I have numbness from knee below to foot with a lot of tingling sensation in foot. Like whenever I rub the backside of my lower leg my foot starts immediately to tingle. Its worsened after long walks. Can these exercises be done for that as well? Is that also possible to feel with tarsal tunnel syndrome?

@pravinchhasatiya7607 4 жыл бұрын

Doctor Jo , thanks for all the help. I am having similar pain on right side of my foot. What can be the reason for this TTS and how can I prevent from happening on other foot. My doctor suggest to go for NCV report. Do you think this is too early to do that report ? In my daily routine i use to walk approx 2 miles

@AskDoctorJo 4 жыл бұрын

You're welcome. It can be caused by a number of things. It might be worth going to find out for sure where it's coming from.

@pravinchhasatiya7607 4 жыл бұрын

@@AskDoctorJo Can you please name some of it , I do not have any injuries recently . I only started going GYM and doing treadmill and some basic leg exercise.

@AskDoctorJo 4 жыл бұрын

Unfortunately, I don't know since I can't evaluate you.

@arnaudgueucier9130 6 жыл бұрын

Hello Dr Jo! Thank you very much for all your very helpful videos. 3 questions please on the tarsal tunnel syndrome. I was initially diagnosed with posterior tibial tendon weakness/inflammation (physio) but an ultrasound scan (sport doctor) revealed that tendons are fine and that there is no tib post weakness (dorsiflexion, inversion and eversion resistance tests). The questions are: 1. Is the difference between post tib inflammation and tarsal tunnel syndrome easy to make upon examination? How likely is it to confuse both conditions as the pain is located in the same area? 2. Can you suffer from tarsal tunnel syndrome if you manage to execute (painfree) all the exercises from your video? It seems in my case that symptoms are only triggered when running. 3. Would you recommend a reduction in running when the symptoms manifest or a strict interruption in training? Thank you very much for your help!

@AskDoctorJo 6 жыл бұрын

You're welcome. They can be very easy to confuse, and it's hard with just manual testing to know for sure. If you don't have any pain except when running, I'm not sure it would be either. Did you have a specific injury? As far as no weakness was that just concentric testing or eccentric as well? I'm not really sure without getting to evaluate you. Do you have access to a pool?

@arnaudgueucier9130 6 жыл бұрын

Hi, thank you for your answer. There is no specific injury. I run marathons and an ultramarathon in July that triggered IT band pain (now gone). A physio guided me in changing my running technique from heel strike to midfoot landing to avoid the repetition of ITB syndrome. The pain has been growing over the last 2 months to a point where there was too much pain in the ankle and swelling. I initially believed it was shin splints but it wasn't the case. The resistance tests were eccentric as well as concentric. I can access a pool in the week end if necessary and ride a bike (hometrainer) to maintain cardio fitness. Hope that helps. Thank you very much!

@AskDoctorJo 6 жыл бұрын

You're welcome. Aqua jogging in the pool can be great for cardio and you still simulate running, so you are not losing much training: kzfaq.info/get/bejne/ZqtlhKehx9LJYX0.html

@kathyoshaughnessy2557 6 жыл бұрын

Arno I have carpotunnel syndrome and I have same sytoms in my leg

@angeliquematos2590 Жыл бұрын

@Kid-tube16 Жыл бұрын

Thank you for these exercises.. I have been in pain on and off for 10 years almost.. and after being misdiagnosed for a while I think I finally figured out that this is what i have. I am extremely miserable to where I can’t even stand or walk much. Would these help me considering severity and chronicity or would you recommend anything different? Thank you for your help and time!

@AskDoctorJo Жыл бұрын

Unfortunately, I don't know that answer since I can't evaluate you. Everyone is different. If there is any way you can see a physical therapist in person, they should be able to help you figure out a specific program for you and help answer your questions.

@Kid-tube16 Жыл бұрын

@@AskDoctorJo thank you! I can try but in the past I wasn’t able to get as much help. hopefully I find someone good

@AskDoctorJo Жыл бұрын

You're welcome! I hope you are able to find someone who can help too.

@Kid-tube16 Ай бұрын

I have the same problem for years. No answers. Hopefully this helps.

@timbacon2449 5 жыл бұрын

I was diagnosed with bilateral TTS in Jan 17. 6 months previously I had an accident resulting in broken tibia/fibula "Potts fracture" on one side , and a broken foot on the other side. The broken navicular was not diagnosed for 7 months after my accident, as I had reactive arthritis in that ankle at that time which masked the pain. MRI scans also showed osteo arthritis. I then had various orthopaedic surgeons trying to say my all over foot numbness/tingling/pain was too severe to be TTS, but my nerve conduction studies finally goaded the NHS into action. I had my left ankle TTS surgery 4 weeks ago. 8 inch cut, plaster 2 weeks now in moon boot, but noticing improvement in symptoms. My question is, are these exercises appropriate at my recovery stage, and how long may complete recovery take, if at all? I also have had pain inside of knee and outside of upper leg (tingling, electrical shock feeling, skin moving involuntarily). The NHS kept saying TTS surgery is high risks they tried to talk me out of it.

@AskDoctorJo 5 жыл бұрын

Has your doctor cleared you to start physical therapy? Unfortunately, I don't know the answer to your questions since I can't evaluate you. If you happen to have access to a pool, water walking would probably be the best place to start since it's not full weight bearing.

@timbacon2449 5 жыл бұрын

Dr. Jo, many thanks for replying so promptly.

@AskDoctorJo 5 жыл бұрын

You're welcome. Good luck.

@scully836 3 жыл бұрын

Love your videos! Do you have a handout I can take to the gym.

@AskDoctorJo 3 жыл бұрын

Thanks! I don't have one for this video yet, but I am working on making one for each video.

@scully836 3 жыл бұрын

@@AskDoctorJo Thanks anyhow. The are great!

@kronomikon5355 4 жыл бұрын

the pain i feel is located on top of the foot and there is swelling on the outside of the ankle. Do you think i still can take 30 min walks everyday if the pain is bearable and does not worsen? I feel like i should stop daily walks for now but i would really appreciate your opinion.

@manojdas6348 2 жыл бұрын

can you please tell what exercises i should do for tarsal tunnel syndrome as i am suffering from sinus tarsi syndrome due to flat fleet also. few exercises make my sinus tarsi syndrome pain worse . thank you

@sandys2228 5 жыл бұрын

Doctora pudiera colocar subtítulos en español??

@AskDoctorJo 5 жыл бұрын

You can click the CC button, and then change it to Spanish.

@lainers36uk 2 жыл бұрын

I think I have tarsal tunnel I'm in agony everyday I stand all day in work and I leave every day in agony. Gonna try these before i go to the doctors to see if I can get this diagnosed.

@mohamadamireiman5267 Жыл бұрын

thanks. i pop my ankle after doing this exercise. feels good

@AskDoctorJo Жыл бұрын

You're welcome.

@ozgurcetin100 2 жыл бұрын

hello. I had haglund deformity surgery 1 month ago. But there is pain when touched in the place you show in the video. It is in the tibual nerve. Do I massage the nerve from the bottom up in the treatment. Is ice good?

@emeldocherty3774 3 жыл бұрын

Hi Dr Jo, Thanks for the video. Is that a piece of pipe lagging you use under your foot to lift it up? I would like to buy one similar. Thanks, Emel

@AskDoctorJo 3 жыл бұрын

You're welcome. Yes, it's just a piece of a pool noodle.

@emeldocherty3774 3 жыл бұрын

@@AskDoctorJo thanks very much for the quick reply :)

@AskDoctorJo 3 жыл бұрын

You're welcome. Good luck!

@grimstoyshow.kidlockdmh3138 6 жыл бұрын

hi dr jo can you do a plantar fasciitis video it will really help because my feet are really sore

@AskDoctorJo 6 жыл бұрын

I have two :-) kzfaq.info/get/bejne/eMhne9x_r67MZZ8.html Good luck.

@rives3540 6 жыл бұрын

I had the same exact problem and went to see an Orthopedic doctor and got some orthotics and OMG. What a difference. At first I didn't believe him but it's almost gone. You will notice a difference in one day. I could barely walk and bought four different sneakers because I thought the memory foam was causing it. Make the appt. You will be so happy.

@AskDoctorJo 6 жыл бұрын

They are all very similar.

@realcanadiangirl64 6 жыл бұрын

grims toy show.kidlockdmh I found the best thing ever! Take your knuckle and massage around the inside ankle bone. Instant relief!

@Isaac-vm5is 4 жыл бұрын

Will these exercises cause discomfort and make my ankle ache the next day?

@adivarma95 4 жыл бұрын

Definitely No. But never overdo an exercise. Watch nerve slide video for tarsal tunnel. (dont overdo thay either) its best to start from here.

@milos7727 4 жыл бұрын

I get pain in inner heel like under that tendon, and when i have it i cant move my leg 1 cm up or pain is too strong, it lasts for few hours so i cant move mu ankle at all and i would just cry how much it hurts, btw idk what causes the pain, it comes out of nowhere.... any suggestions ?? I literally cant move my ankle at all when this happends otherwise pain is too strong.. i cant stand, walk, even if my foot i relaxed and try to move it upwards with ny hand it hurts its like tendon is stuck in there idk

@marycharbonneau9441 4 жыл бұрын

Started these and overhauled my shoes. Dr. Jo, aside from swimming, what are some safe exercise I can do once this calms? Also with new orthotics I’m having knee pain on one side... could that be adjustment issue?

@AskDoctorJo 4 жыл бұрын

You can do exercises in the pool too, not just swimming. I have several videos for aquatic therapy: kzfaq.info/sun/PLPS8D21t0eO-X68fTNKk7UEkegxDqzQ3U If you are having knee pain with your new orthotics, I would go back for an adjustment if they were custom made.

@marycharbonneau9441 4 жыл бұрын

AskDoctorJo I don't have access to a pool so was curious about other strategies

@AskDoctorJo 4 жыл бұрын

It's pretty different for everyone depending on how severe your case is. Cycling might be okay, but you will have to try a little bit (only 5 minutes or less) and see how you feel.

@ninasong5185 5 жыл бұрын

Do you do online consultations?

@AskDoctorJo 5 жыл бұрын

No, but if you have a specific question, I will try to help.

@EmpressKristine 4 жыл бұрын

i had tarsal tunnel release on July 11, 2019. Thanks for the exerices. My ankle started to lock up again at night.

@AskDoctorJo 4 жыл бұрын

You're welcome. Good luck.

@giamitchell6189 4 жыл бұрын

Was it an easy surgery? I had the carpal tunnel release in both hands. My foot is absolutely killing me and it's numb. I've had stupid tarsal tunnel for YEARS and it's gotten to the point where I'm agreeable to having an EMG in order to prove so I can have the release. People just don't understand the pain this causes, do they?? Let me know how you're doing now❤❤❤