Next Race: Rotterdam Marathon 7th April 2019

Posterior Tibialis Exercises for Runners

Posterior Tibialis Exercises for Runners

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!

8 Comments

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

  2. Thanks for posting this James.

    What number of reps/sets do you recommend to start with for each exercise, and how should this progress over time?

    Thanks,
    Colin.

  3. I currently have Tendonitis in my Post. Tib. When I stretch it, it is very sore the next couple days, like I am hurting it. Is this normal? Should I continue to stretch it? Thanks

Leave a Reply

Your email address will not be published. Required fields are marked *