7 Tarsal Tunnel Syndrome Exercises to Relieve Foot Pain

There are a number of reasons why you might have pain, tingling, or numbness in your feet. These can range from medical conditions to ill-fitting shoes. One cause that often goes undiagnosed is tarsal tunnel syndrome. 

This condition, sometimes called tibial nerve dysfunction, is the compression of the posterior tibial nerve as it goes through the tarsal tunnel in your ankle. It’s similar to carpal tunnel syndrome in your hand. 

The tarsal tunnel sits right below the bony prominence on your inner ankle. You may have pain at this spot that radiates into the arch and sole of your foot. Some people also have numbness, burning, or tingling in this same area. You may have increased pain with walking, standing, or other activities. Symptoms are often worse at night.  

Anything that reduces space in the tarsal tunnel can compress the tibial nerve. This can include  swelling from an injury, arthritis, varicose veins, cysts, or even pregnancy. Those with flat feet are also more at risk. In many cases, the cause isn’t known.

Treatment for tarsal tunnel syndrome often includes stretches and strengthening exercises. 

Best tarsal tunnel exercises 

The good news is that most of the time, conservative treatment, including tarsal tunnel exercises, can help relieve symptoms. 

• Stretches help to improve ankle range of motion and take the pressure off of the nerve. 

• Strengthening exercises that target the posterior tibialis muscle can also help create more space for the tibial nerve, reducing pain.

• Nerve gliding exercises can help prevent friction around the nerve and promote normal movement. 

Often, these exercises can improve pain and range of motion at the foot and ankle. It’s best to perform them a few times a week for several weeks. You should do the exercises on both sides to keep your ankles strong and flexible.

1. Ankle circles

This ankle rotation exercise helps to warm up the muscles in your foot, improve strength, and increase your range of motion.

• Step 1: Start by sitting in a chair and lifting your leg slightly off the ground.

• Step 2: Rotate your ankle clockwise 10 times. Make sure you are going through the complete range of motion in every direction.

• Step 3: Rotate your ankle counterclockwise 10 times.

• Step 4: Place your foot down and do the same with the other side.

• Step 5: Do 1-2 sets.

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2. Calf stretch

The calf stretch improves flexibility and reduces tightness of the muscle. This helps take pressure off of the tarsal tunnel.

• Step 1: Stand facing a wall and place your hands on the wall, at about eye level.

• Step 2: Step back with your affected leg.

• Step 3: Keep the heel of your back leg on the floor as you bend your front knee.

• Step 4: You will feel a stretch along the back of your calf.

• Step 5: Hold for 15-30 seconds.

• Step 6: Repeat 3-5 times.

• Step 7: Repeat on the other leg.

3. Heel lifts

The heel lift exercise strengthens the muscles in your ankle that help keep your foot stable. This is an important exercise for those who have had ankle sprains or other foot injuries.

• Step 1: Stand in front of a chair or other stable surface. Place your hands on the chair for support.

• Step 2: Rise up on your toes, lifting up as high as you can.

• Step 3: Make sure you are keeping your weight equal on both sides.

• Step 4: Return to the starting position.

• Step 5: Repeat 15-20 times.

• Step 6: Perform 2-3 sets.

If this is too easy, you can do heel lifts while holding dumbbells.

4. Resistance band ankle inversion

The ankle inversion exercise strengthens the muscles that help support the ankle, including the posterior tibialis muscle. These muscles can become weak with tarsal tunnel syndrome, which leads to more ankle instability. Research has shown that strengthening the posterior tibialis muscle aids in recovery.

• Step 1: Sit on the floor or in a chair with your legs extended in front of you.

• Step 2: Attach a resistance band to a fixed object.

• Step 3: Place the other end of the resistance band around the foot closet to the band.

• Step 4: Keeping your leg still, turn your foot inward as the band provides resistance.

• Step 5: Return to the starting position.

• Step 6: Repeat 10-15 times.

• Step 7: Perform 1-2 sets.

• Step 8: Turn around so the other foot is closest to the band and repeat on the other side.

5. Nerve gliding

A nerve gliding exercise is an important part of treating tarsal tunnel syndrome. Although more studies are needed, recent research suggests that these exercises help improve pain and function in people with tarsal tunnel syndrome. They help increase circulation, prevent nerve adhesions, and reduce swelling and pressure in the tarsal tunnel.

• Step 1: Lie on your back and pull one knee into your chest, bringing your hip to 90 degrees. Keep the other leg straight on the floor.

• Step 2: Extend your lifted leg as straight as you can. It’s OK if your knee is slightly bent.

• Step 3: Now, flex your foot, hold for a few seconds, and then point your foot.

• Step 4: Bend your knee back to the starting position.

• Step 5: Repeat this movement 5-10 times.

• Step 6: Repeat on the other leg.

6. Towel scrunches

The towel scrunch exercise strengthens the muscles in your foot and ankle, which helps promote stability and proper alignment.

• Step 1: Sit in a chair and place a towel on a hard floor under your foot.

• Step 2: Keeping your heel stationary, use your toes to scrunch the towel toward you.

• Step 3: Use your toes to push the towel back out.

• Step 4: Repeat 3-5 times on each side.

7. Single leg balance

Balance exercises like the single leg balance are good for ankle stability. They help with proprioception, which is the sense of where your body parts are in space. This is how your body controls the position of your ankle, helping to prevent future injuries.

• Step 1: Stand with a chair or other stable surface nearby to hold onto as needed.

• Step 2: Balance on the affected side by lifting up your foot on the other side.

• Step 3: Stand on one foot for 10-15 seconds. Work your way up to 30 seconds.

• Step 4: Repeat on the other side.

• Step 5: Repeat 2-3 times on each side.

• Step 6: You can turn your head or close your eyes while balancing to make it more challenging.

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Tarsal tunnel syndrome self-care: Dos and don’ts 

In addition to exercises, the American College of Foot and Ankle Surgeons recommends the following at-home treatments:

• Rest: Avoid doing activities that increase your pain, such as standing for long periods of time or running. Gradually increase your activity as your condition improves.

• Ice: Using an ice pack for 10-20 minutes per day can reduce swelling, pain, and inflammation.

• NSAIDs: Using nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, for a short period can also help reduce pain and inflammation.

• Orthotics: If you have flat feet, consider supporting your arch with off-the-shelf or custom-made inserts. A heel wedge can also be beneficial.

• Physical therapy: An expert can help you with orthotic inserts or night splints. They can also perform treatments, such as ultrasound, extracorporeal shock wave therapy, and manual therapy. 

When to see a doctor or podiatrist

If you have foot pain that doesn’t resolve within a few weeks despite the exercises, you should see your doctor. It may be time to rule out other causes of your pain or consider other treatment options. You can see your primary care provider first, but they may refer you to a specialist. Options include an orthopedic foot and ankle specialist, a sports medicine physician, or a podiatrist. 

Also, if your pain becomes severe or if you have muscle weakness in your foot or ankle, don’t hesitate to get medical attention. These could be signs of a more serious condition. 

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Written by:

Kim Grundy, PT

Kim Grundy, PT, is a licensed physical therapist and an experienced writer and editor. She worked at an outpatient orthopedic facility, where she treated patients with chronic conditions and post-surgical athletes working towards recovery.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined her interests in clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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