Your tibialis muscles run up the back and front of your shin bone and allow for movement of your foot and ankle. These muscles also help stabilize the arch of your foot and help slow down the rotation of your foot when performing activities like walking and running. Following a stroke, you may experience a loss of motor control on one side of your body that requires rehabilitative exercises to restore. Check with your doctor to determine whether these exercises are right for you.
Heel Slides
Lie down on your back with your leg straight and the heel of the foot you want to exercise resting on the bed. Bend your knee while keeping your heel on the bed and try to slide your heel toward your buttocks as far as you can. Hold the position for five or 10 seconds and then return to the starting position using a slow and controlled motion.
Toe Extension
Rest your foot on the ground with your foot as relaxed as possible. Use the muscles of your shin and feet to lift your big toe off the ground while keeping your other toes as relaxed as possible. Hold this contraction for five to 10 seconds and relax. Try to perform three to five sets of 10 repetitions of this exercise, as directed by your doctor. Repeat this exercise by keeping your big toe on the floor and lifting your other toes.
Ankle Flexion and Extension
This exercise can be performed using your body weight as resistance when standing, or can be performed without resistance by doing the exercise from a lying or seated position. Bend your foot backward as far as you can as if you were trying to touch the front of your shin with the back of your toes. Hold this position for about 10 seconds and then point your foot as far as you can. Hold this position for about 10 seconds and repeat as directed by your doctor.
Ankle Plantar and Dorsiflexion
Sit or lie down with your toes pointing toward the ceiling and your knees straight. Begin moving your ankle as if you were trying to point the sole of your foot toward the middle of your body. Hold this position for a few seconds and then return to the starting position. Repeat in the opposite direction by rotating your ankle to point the sole of your foot away from your body. Hold for several seconds and repeat according to the direction of your doctor or therapist.
References
- National Institute of Neurological Disorders and Stroke: Post Stroke Rehabilitation
- Peninsula Orthopaedics: High Tibial Osteomy Rehabilitation Protocol
- Wayne University: Medial Tibial Stress Syndrome Rehab
- Southern California Rehabilitation Specialists: Posterior Tibial Tendon Dysfunction and Repair
- Ask the Trainer: Posterior Tibialis Physiology and Anatomy
