Tibialis Posterior Strengthening Exercises

Apr 14, 2013   //   by James Dunne   //   Strength And Rehab For Endurance Athletes  //  3 Comments

Unresisted Movement Through Range

Depending on your injury, in the initial stages of your treatment and rehabilitation, your Physio may well prescribe non-weight bearing, unresisted range of motion exercises, such as that in the video below. These help to develop strength and pain free range of motion into inversion and eversion in particular.

Resisted Movement Through Range

As your treatment progresses, resistance exercises further help to build strength and stimulate the healing process of the Tib.Post. tendon. Using a resistance band as per the video below particularly helps to build crucial eccentric strength.

Weight Bearing Proprioception

The next progression adds the important weight bearing and proprioceptive elements. Perform this exercise barefoot. The video demonstrates well how Tib.Post. has to constantly work dynamically to maintain medial arch height as the body moves above the foot.

Dynamic Weight Bearing Proprioception

As a progression to the above exercise, we now add more dynamic movement from the upperbody, while still in single limb stance. This challenges Tib.Post. further to maintain the medial arch.

Heel Raise with Inversion

Here’s another weight bearing exercise to build strength in Tibialis Posterior.

Low Level Plyometrics

Here’s another weight bearing exercise to build strength in Tibialis Posterior.

N.B. Begin With A Few 10sec Efforts – See How Your Tib.Post. Reacts!

Ballistic Heel Raise Off Step

Here’s a ballistic weight bearing exercise, working trough full range to build strength in Tibialis Posterior.

N.B. Start Gently – Build Up To The Intensity Of The Exercise In The Video!

About The Author

James has an academic background in Sport Rehabilitation and a special interest in Applied Biomechanics. He currently coaches a large number of Runners and Triathletes across all levels of ability and performance. He's grown a strong reputation for enabling athletes to improve their running performance and overcome running injuries through improving their Running Technique and developing Running Specific Strength.

 

3 Comments

  • what are causes that make you unable to stand on your toes weakness of PTT is charcot marie tooth may cause

  • […] we can help the situation by performing targeted strengthening exercises for Tibialis Posterior. In this article, I’ve listed a number of exercise progressions to gradually work through, increasing demand […]

  • Hey James. Great videos and exercises to strenghten post tib. How about some suggestions on how to strengthen anterior tibialis? Thanks!!

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