The posterior tibialis is a muscle that lies close to your lower leg bones, the tibia and fibula. The muscle originates from the posterior parts of both lower leg bones and inserts into the ankle and mid-foot. It stabilizes your ankle and lower leg as the outer muscles, including the anterior tibialis and calves, move your joints. Since the posterior tibialis is attached the other leg muscles and the foot by connective tissues and nerves, the National Academy of Sports Medicine recommends that you incorporate other body parts with the lower leg muscles to improve strength and movement.
Overhead Deep Squat
Step 1
Stand with your legs about shoulder-width apart and raise both arms over your head.
Step 2
Inhale slowly and squat down as low as you can, keeping your knees and feet pointing forward and your torso upright. Hold this squatting position for one deep breath.
Step 3
Exhale and stand straight up without losing your upright posture. Perform two sets of 10 to 12 repetitions each.
Step-Ups
Step 1
Stand in front of a plyobox that is as high as your knees. Step on top of the step with your right foot.
Step 2
Exhale and stand on top of the box on your right foot, keeping your posture upright and your left leg extended behind you slightly. Do not shrug your shoulders as you stand up. Hold this position for 2 seconds.
Step 3
Lower your body back to the starting position. Perform two sets of eight to 10 reps each per leg.
The Pistol
Step 1
Loop the middle of the resistance band around a pullup bar or a similar apparatus. Grab each end of the band with one hand and stand on your left foot. Stand back from the bar until the band is slightly taut. Keep your arms directly in front of you with your elbows slightly bent.
Step 2
Bring your right leg directly in front of you so that it is parallel or near-parallel to the ground. Inhale and squat down on your left foot as low as you can while keeping your torso upright. Keep the right leg off the ground.
Step 3
Exhale and stand straight up without losing your posture. Do not pull the band. Perform three sets of three to five reps each per leg.
Things You'll Need
- Resistance band
- Plyobox
References
- "NASM Essentials of Personal Fitness Training"; Micheal A. Clark; 2007
- "Athletic Development"; Vern Gambetta; 2006
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