Stretching Exercises for the Posterior Tibial

The posterior tibialis is a muscle buried beneath your calf muscle and is responsible for turning your foot inward as well as pointing your foot. This muscle also maintains the arch of your foot. It connects to the posterior tibial tendon, which threads behind the inside bump of your ankle and runs across your arch and into the base of your foot. If this muscle and tendon complex is tight, you’ll have problems walking, jumping, running or even rising to the balls of your feet.

  1. Bodyweight Stretch

    • An effective stretch that only requires your body weight and a doorway or wall can help to increase the range of motion of the posterior tibial muscle and tendon. Before you begin the stretch, put on a pair of sneakers or other athletic footwear that can support your feet. Also, perform five to 10 minutes of light cardio to warm your muscles. Begin by standing about an arm’s length distance from the doorjamb. Put your right forefoot against the doorjamb, planting your right heel on the floor. Hold the doorjamb at waist height and slowly draw your hip toward the door frame. You should feel the stretch along the back of your right calf muscle, Achilles tendon and right heel. Rotate your right knee slightly inward to target the posterior tibial tendon. Hold the stretch for 15 to 30 seconds and then gently release. Repeat the stretch with your left leg.

    Using a Towel or Tubing

    • Use a towel or tubing to deepen stretches of your posterior tibial muscle and tendon. For example, sit on the floor with your right leg fully extended. Loop a towel around your forefoot. Holding the ends of the towel, slowly pull your forefoot toward your body. Keep your right knee straight but not locked. Hold the stretch for 15 to 30 seconds and then slowly release. Perform three reps and then switch legs. If you’re using tubing, sit with both legs extended in front of you. Cross your left leg over your right ankle. Loop the tubing around the ball of your right foot and then loop it around your left foot to anchor it. Slowly move your right foot in and down, stretching against the elastic resistance. Return to the starting position using controlled motion. Perform 10 reps for three sets.

    Heel Raises

    • Heel raises serve to stretch and strengthen the posterior tibial muscle and tendon. The exercise is similar to a ballerina doing relevés and rising to her toes. Hold on to the back of a chair or a counter for support. If you have good balance, you can even put your hand on a wall. Rise up to the balls of your feet, lifting your body weight. Hold the peak position for five seconds and then slowly lower yourself back to your heels. Perform 15 reps for two sets, pausing for 30 seconds between each set. To boost the difficulty, do the heel raises on one leg at a time.

    Cautions

    • Excessive walking, jumping or jogging on uneven surfaces or hills or even physical activities that require a change of direction can strain the posterior tibial tendon. You can develop tendonitis, which is primarily caused by overuse or incorrect form. Athletes in sports that demand running, such as distance running, hockey, speed skating and football, tend to develop tibialis posterior tendonitis. The tendonitis may progress from initial stiffness to pain and can impact your performance in physical activities. If you’re feeling pain in your lower leg, contact your doctor.