Exercises Progressions for Posterior Tibialis Rehab
In this post, I want to provide a little guidance for a number of the runners who have been in touch asking questions about Posterior Tibialis rehab. The following videos and descriptions provide a helpful stage by stage guide for how I often tend to progress the strengthening exercises for the Posterior Tibialis muscle and tendon.
Unresisted Movement Through Range
Depending on your injury, in the initial stages of your treatment and rehabilitation, your running physiotherapist 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. Once you appreciate how tibialis posterior helps to control dynamic foot posture, knowing how to strengthen tibialis posterior becomes more straight forward.
Heel Raise with Inversion
Here’s another weight bearing exercise to build strength in Posterior Tibialis. You might also want to check out this similar weight bearing posterior tibialis strengthening exercise for runners.
Low Level Plyometrics
Here’s another weight bearing exercise to build strength in Posterior Tibialis. You can learn more about plyos here: Simple Plyometric Drills for Distance Runners
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 Posterior Tibialis.
N.B. Start Gently – Build Up To The Intensity Of The Exercise In The Video!