The tibialis posterior muscle is located deep within the lower leg and runs from the back of the knee to the inner ankle. The primary function of this muscle is to dorsiflex the foot, or push the foot towards the ground, and to invert the foot, or pull the foot towards the body. Strengthening exercises for the tibialis posterior are beneficial for preventing or treating conditions associated with the tibialis posterior tendon, such as tibialis posterior dysfunction and posterior tibial stress syndrome.
Dorsiflexion and Plantarflexion
Dorsiflexion and plantarflexion are medical terms used to describe movement of the foot towards and away from the head. To perform these exercises, sit down on the ground and extend your legs in front of your body. To dorsiflex the foot, pull your foot towards your head. Hold for a second and then bring it back down to the starting position. Perform plantarflexion in a similar fashion, except push your foot away from your body. Do three sets of 10 repetitions for each exercise. Looped a rubber resistance band around the ball of the foot to increase the difficulty of this exercise.
Inversion and Eversion
Inversion and eversion are medical terms used to describe movement of the foot towards and away from the center of the body. To do these exercises, begin by sitting down on the ground with your legs extended in front of your body. Perform foot inversion by pulling your foot towards the center of your body. Pause for a second and return to neutral position. To evert the foot, pull your foot away from your body. Do three sets of 10 repetitions. Do not move the lower leg and knee during this exercise. If you are having difficulty keeping the leg still, hold your lower leg with one of your hands. To increase the difficulty of this exercise, loop a rubber resistance band around the ball of your foot.
Heel Raises
Heel raises help to strengthen the muscles in the back of your lower leg. For beginners it is best to perform this exercise while sitting in a chair, then progress to more difficult variations once this becomes easy. Raise your heels off the ground by pushing up onto the balls of your feet. Pause for a second and then lower your heels back down to the floor. Keep your toes on the ground during the entire exercise. Do three sets of 10 repetitions. To increase the level of difficulty, perform this exercise while standing. Start out by raising both heels off the ground at one time and then back down. If this becomes easy, stand on one foot at a time; use a chair or table for balance.
Toe Walk
Toe walking exercises are similar to heel raises, except that you "walk" instead of standing in one place. To do toe walks, raise your heels off the ground and then walk on the balls of your feet. Do not allow your heels to touch the ground during this exercise. Do three sets of 10 repetitions per foot, or 20 steps total.
