Inner Ankle Pain Holding You Back? Physiotherapy Tips for Tarsal Tunnel Syndrome Relief

If you’ve been struggling with inner ankle pain that just won’t go away, you may be dealing with tarsal tunnel syndrome (TTS). This condition, often linked to nerve compression, can cause a nagging discomfort in your inner ankle, sometimes even radiating into your foot. For those of you dealing with foot pain physiotherapy in Edmonton or looking for ways to manage this pain, our team has compiled effective strategies to help relieve discomfort, strengthen your ankle, and improve mobility.
What is Tarsal Tunnel Syndrome?
Tarsal tunnel syndrome occurs when the tibial nerve—which runs down the back of your leg and through a narrow pathway inside your ankle called the tarsal tunnel—gets compressed or irritated. This compression can result in inner ankle pain, numbness, tingling, or even burning sensations in the foot. Essentially, tarsal tunnel syndrome is like carpal tunnel syndrome but in the ankle instead of the wrist.
People with flat feet, high arches, arthritis, or previous ankle injuries are at a higher risk of developing TTS. Certain repetitive movements or high-impact activities can also increase your risk.
Recognizing the Symptoms of Tarsal Tunnel Syndrome
Inner ankle pain from tarsal tunnel syndrome can vary in intensity, and it’s not always obvious what’s causing it. If you’re noticing any of the following symptoms, it might be time to consult with our physiotherapists:
- Persistent pain along the inner side of your ankle
- Tingling or burning sensations in the foot, especially at night
- Swelling or tenderness around the ankle area
- A feeling of “electric shock” or sharp pain that comes and goes
- Numbness in the bottom of the foot or toes
Relieve Tarsal Tunnel Syndrome with These Physiotherapy Tips
1. Rest and Ice the Area
When it comes to tarsal tunnel syndrome, rest is often one of the first steps. Avoid movements that put stress on your ankle, like high-impact sports or prolonged standing, as they can make the pain worse. Our physiotherapists recommend the RICE method—Rest, Ice, Compression, and Elevation—to reduce inflammation.
- Ice Therapy: Place a cloth-wrapped ice pack on the painful area for 15-20 minutes several times a day. This can help numb the pain and minimize swelling around the tarsal tunnel.
- Elevation: When you’re resting, try to keep your foot elevated. This reduces fluid buildup and eases pressure on the nerve.
2. Gentle Stretching for Flexibility
Stretching exercises can relieve tightness in the calf muscles, which can indirectly reduce tension around the ankle and alleviate some of the pressure on the tibial nerve. Try these simple stretches:
- Calf Stretch: Stand facing a wall, position your hands on it, and extend one leg back with your heel on the ground. Lean forward slightly to sense a stretch in the calf. Hold for 20-30 seconds and switch sides.
- Ankle Stretch: Sit with your leg extended, and use a towel to softly pull your toes toward you, feeling a stretch along the back of your ankle and calf.
3. Strengthening Exercises for Ankle Stability
Strengthening exercises are essential for improving ankle stability and reducing the likelihood of re-injury. Weak or imbalanced muscles can put more stress on the tarsal tunnel, so it’s vital to strengthen the muscles surrounding your ankle and foot. Here are a few exercises we recommend:
- Toe Curls: Position a small towel on the floor and utilize your toes to scrunch it up. This exercise strengthens the small muscles in the foot, providing better support for the arch and reducing stress on the tibial nerve.
- Resistance Band Exercises: Using a resistance band, practice ankle inversion (moving your foot inward) and eversion (moving your foot outward) to strengthen the ankle’s supporting muscles.
4. Improve Your Foot Mechanics with Supportive Footwear and Orthotics
Orthotics and supportive shoes are easy, practical steps toward managing inner ankle pain. Our foot pain physiotherapy in Edmonton helps you determine the right footwear and orthotic options for your needs.
- Supportive Shoes: Look for shoes that provide proper arch support and shock absorption. Steer clear of high heels and choose shoes with a low heel-to-toe drop.
- Custom Orthotics: If you have flat feet or other structural issues, custom orthotics can be beneficial. These provide extra support and keep your foot in proper alignment, reducing strain on the tarsal tunnel.
5. Nerve Gliding Exercises
These exercises are designed to help the tibial nerve move smoothly within the tarsal tunnel. These exercises can improve mobility and reduce nerve compression, providing significant foot pain relief for those with tarsal tunnel syndrome. Here’s one to try:
- Ankle Plantarflexion and Dorsiflexion: Sit comfortably, extend your leg, and gently point and flex your foot (moving your toes toward and away from your shin). Repeat this 10-15 times. This motion can encourage the tibial nerve to move more freely, helping to relieve pressure.
6. Making Simple Lifestyle Adjustments
Daily habits and routines can either help or hinder your recovery from tarsal tunnel syndrome. Making a few simple lifestyle changes can aid in supporting your physiotherapy treatment and speed up your progress.
- Limit High-Impact Activities: Activities like running or jumping can aggravate inner ankle pain. If possible, switch to low-impact exercises like swimming or cycling, which puts less strain on your joints and nerves.
- Take Regular Breaks: If your job requires long periods of standing, make it a habit to sit down and elevate your foot occasionally. This helps reduce swelling and pressure on the ankle.
Don’t Let Inner Ankle Pain Hold You Back!
Living with tarsal tunnel syndrome doesn’t have to be a permanent struggle. Our foot pain physiotherapy in Edmonton offers effective, individualized treatment plans to help relieve your inner ankle pain and get you back to doing what you love. Our goal is to empower you with the tools, knowledge, and exercises needed to not only ease your symptoms but also prevent future flare-ups.
If you’re ready to take the next step towards healing, Contact us to Momentum Physiotherapy today. Let’s work together to overcome your ankle pain, restore mobility, and bring back your confidence in your feet!