Towel Exercises for the Posterior Tibial Muscle

Terry cloth or plush cotton: Be more resourceful with your bathroom towel. Wipe the sweat from your brow, and then put the towel to work -- as a resistance aid, that is. Towels, although having slightly less give, are a convenient stand-in for stretchy exercise bands. Plus, they offer an affordable way to work the posterior tibial muscles. Speak with your doctor before beginning an exercise program, though, especially if you've injured your calves.

  1. Energize Before Exercising

    • Missing your warmup -- even if it's only five minutes, leaves your cardiovascular and muscular systems unprepared for exercise. Walking or a short jog will keep your limbs moving and adequately warm your muscles -- including the posterior tibial muscle. However, after exercising the back of your leg, static stretches are the way to cool down. Hold stretches for at least 10 and no more than 30 seconds. Stretches will elongate the posterior tibial muscle, lengthening and strengthening this part of your leg.

    Stretching, It's a Static Issue

    • Towel stretches relax and elongate the posterior tibial muscle. Fold your towel over and sit on a flat surface with your legs outstretched. Hook the towel over the ball of one foot, and clutch the towel's ends. Straighten both legs and sit up, pulling the towel as your torso leans up. Tilting the toes out will target the posterior tibial muscles. Continue pulling on the towel for 15 to 30 seconds. Slacken your grip on the towel for 30 seconds between each rep. Stretch the muscle three to six times a week, for two sets of 10 reps.

    Attain Back Leg Balance

    • Proprioceptive balance exercises strengthen your posterior tibial muscle. They also stabilize the tibial tendon, reducing foot pronation, while enhancing your balance. Step on a rolled-up towel, and set the clock for 100 seconds. Turn toward a wall, press against it and straighten your legs. Keep your legs hip-width apart, and contract your calves while lifting your heels. Switch between lifting and relaxing the heels for 10 seconds each time.

    Strength, Strength, Baby!

    • Flexion and extension exercises elongate the posterior tibial muscles. But without adding resistance, you're not strengthening the muscle. Have a partner hold both ends of your towel or secure them in a doorjamb. Slip your foot into the loop and flex your toes toward you. Relax your foot between reps. Then place the towel back around the ball of your foot and flex it forward, pressing your toes toward the floor. Hold each stretch for no longer than 10 seconds. This strengthens the posterior tibial muscle, limiting foot pronation and muscle weakness.