Tarsal Tunnel Syndrome Treatment & Self-Care Guide
There’s an array of conditions that can cause pain, discomfort, or numbness in your feet and ankles. While the underlying cause may be arthritis pain or acute injuries like a sprain, it could also be a condition called tarsal tunnel syndrome (TTS).
Experienced by people of any lifestyle, from athletic to sedentary, TTS is a condition moderately similar to the more commonly known carpal tunnel syndrome, which is only experienced in your feet and ankles. While most typical cases are able to resolve on their own, it can result in temporarily limited mobility, pain, inflammation, and hinder your daily activities during flare-ups.
Continue reading as we discuss what this condition is, common symptoms, tarsal tunnel syndrome treatment options, and self-care you can do at home to manage it. From ice therapy applications to using zero gravity chairs for inflammation and better rest, these techniques will reduce stress on your feet and have you feeling better in no time.
What Is Tarsal Tunnel Syndrome and What Causes It?
Successful tarsal tunnel syndrome treatment and self-care options at home rely on understanding and identifying your condition. The tarsal tunnel is a narrow space created by bones and soft tissue through which your tibial nerve runs. TTS occurs when the tibial nerve is compressed because of inflammation in the tarsal tunnel, which causes it to become even narrower.
There are several common causes for TTS. One is overuse that leads to excess stress and pressure on your feet. This overuse is common in athletes and those who experience leg pain from standing all day. Underlying health conditions like flat feet, arthritis, diabetes, or previous ankle injuries can also increase your risk of developing tarsal tunnel syndrome.
Extra info: One of the additional risk factors for developing TTS is gout. Take a look at our gout self-care guide next to reduce your risk of having this condition lead to a TTS flare-up.
Common Tarsal Tunnel Syndrome Symptoms
As with any negative health condition, an important factor in successful tarsal tunnel syndrome treatment includes recognizing its symptoms. Identifying them is a step towards learning how to implement tarsal tunnel syndrome self-care routines to manage these symptoms and alleviate any associated discomfort.
Some of the most common tarsal tunnel syndrome symptoms are:
- Pain on your inner ankle
- Burning sensations in your foot
- Tingling or numbness in your foot and/or toes
- Ankle swelling
- Weakness of foot muscles
Tips for swelling: Swelling can result in pain and limited mobility. Check out our guide on home remedies for swollen feet after this article to learn more methods for managing this symptom.
Tarsal Tunnel Syndrome Treatment Options
Effective tarsal tunnel syndrome treatment methods can often be done at home to help manage and alleviate the condition. A few simple adjustments make tarsal tunnel syndrome self-care easy to integrate into your daily routine during flare-ups. Managing symptoms of this condition quickly will improve your quality of life and get you back on your feet in no time.
Some recommended tarsal tunnel syndrome treatment options include:
- Exercises for foot strength and flexibility
- Rest to help with tarsal tunnel syndrome inflammation
- Ice therapy to reduce swelling
- Anti-inflammatory treatments for your feet
- Shoe inserts or corrective footwear
1. Exercises for Foot Strength and Flexibility
Some of the best tarsal tunnel syndrome treatment options for managing symptoms at home are exercises for foot strength and flexibility. These exercises aren’t just helpful during flare-ups, but could work to prevent future occurrences from happening. Doing exercises that focus on strength and flexibility alleviate excess pressure on your tibial nerve.
Try to do exercises like toe curls and ankle rotations throughout the day. These are easy foot exercises that can be done for even just a few minutes almost anywhere you are.
2. Rest to Manage Tarsal Tunnel Syndrome Inflammation
Rest is another crucial part of tarsal tunnel syndrome self-care routines. In order to manage symptoms effectively, you should limit activities that put excess stress and pressure on your feet. This especially includes high-impact exercises like running.
To make the most of rest as part of your tarsal tunnel syndrome self-care, consider using a zero gravity chair. Today’s zero gravity chairs provide ample support for your body while stimulating better blood circulation, faster bodily healing, and deeper relaxation. They’re a multipurpose tool that can help with tarsal tunnel syndrome treatment at home, managing flare-ups quickly by reducing stress on your feet and ankles.
Runner tips: Are your legs sore after running? Take a look at our guide to learn how to prevent leg soreness and keep yourself in top condition.
3. Ice Therapy to Reduce Swelling
Ice therapy is an effective method for how to reduce swelling in legs and feet as part of your tarsal tunnel syndrome treatment plan. It’s an effective kind of tarsal tunnel syndrome self-care routine that helps reduce swelling as well as numbing pain associated with the condition. Apply ice packs wrapped in a thin towel for 15 to 20 minutes at a time, several times each day. This is most effective in the immediate few days following activities that caused symptoms to begin.
4. Anti-Inflammatory Treatments for Tarsal Tunnel Syndrome
Over-the-counter anti-inflammatory medications may also be beneficial to pair with your tarsal tunnel syndrome treatment routine. Medications like ibuprofen or naproxen work to relieve pain and fight inflammation.
Zero gravity chairs show their value as part of tarsal tunnel syndrome self-care here, as well. Using zero gravity chairs for inflammation helps reduce swelling and pain while speeding up your recovery time. As your legs are elevated above your heart level in the zero gravity position, better blood circulation stimulates how the body heals itself to get you back in action as quickly as possible.
5. Shoe Inserts or Corrective Footwear
Last but not least, on our list of tarsal tunnel syndrome treatment options are shoe inserts or corrective footwear. Specialized shoe inserts or corrective footwear choices provide support to your feet to manage symptoms of TTS. The focus of these tools should be to alleviate pressure on the tibial nerve and keep it from becoming inflamed.
Maximize Your Tarsal Tunnel Syndrome Self-Care
If you’re prone to tarsal tunnel syndrome symptoms, integrating simple adjustments into your daily routine can keep you healthy and going strong. By following the tips and techniques we’ve covered in this guide to tarsal tunnel syndrome treatment, you can manage symptoms and overcome flare-ups more quickly than if left to heal on their own. Each person’s body will react differently to treatment, so experiment with different tarsal tunnel syndrome self-care options to find what works best for you.
Disclaimer: This content is not medical advice. Please consult with your healthcare professional when considering implementing changes to your health or workout routines to ensure it’s compatible with your needs.
