Walking and Standing with PTTD: Daily Activity Tips

Managing PTTD doesn’t mean giving up on the activities you need to do. Here’s how to navigate daily life while protecting your feet.

How daily activities affect PTTD

Standing and walking put repeated stress on your posterior tibial tendon. When you have PTTD, that stress can aggravate symptoms and speed up progression if you’re not careful. The good news is that small adjustments to how you stand and walk can make a big difference.

Standing tips

If your job requires you to stand for long periods:

  • Shift your weight — Don’t lock your knees. Slightly bend them and shift between feet periodically
  • Use a foot stool — When sitting, elevate your feet. When standing, a anti-fatigue mat helps
  • Point toes slightly out — A slight outward angle takes pressure off the posterior tibial tendon
  • Don’t stand on hard surfaces if you can avoid it — carpet is better than tile or concrete
  • Check your shoes — Supportive shoes with good arch support are essential when standing

Walking technique

Your walking form matters more than you might think:

  • Take shorter steps — Longer strides put more stress on your arches
  • Roll through your foot — Push off with your toes, not the ball of your foot
  • Avoid walking on uneven surfaces — Stick to flat, even ground when possible
  • Don’t rush — Slower walking reduces impact on your feet

Work modifications

If you stand at work all day:

  • Request a sit-stand desk if possible
  • Take a 5-minute break every hour to sit down and elevate your feet
  • Wear your most supportive shoes on work days
  • Consider compression socks to help with circulation and swelling
  • Keep ice packs at your desk for short breaks

Taking breaks

Whatever your activity, build in recovery time:

  • Elevate your feet for 15-20 minutes several times a day
  • Apply ice if you notice swelling or increased pain
  • Switch between sitting and standing when you can
  • Don’t push through sharp pain — it’s a signal to stop

When to use support

Sometimes you need extra help:

  • Orthotics — Custom or over-the-counter arch supports can significantly reduce strain
  • Ankle braces — For more advanced PTTD, a brace provides additional support
  • Walking aids — If you’re recovering from surgery or have significant pain, a cane can take pressure off your foot

Talk to your doctor or physical therapist about what level of support makes sense for your situation.

The bottom line

You don’t have to stop doing the things you need to do. With some thoughtful modifications, most people with PTTD can continue working, walking, and staying active. Pay attention to your body, make adjustments as needed, and don’t hesitate to seek professional guidance when your symptoms change.

This content is for informational purposes only and is not medical advice. Always consult with a qualified healthcare provider for diagnosis and treatment specific to your condition.