Exercises For Posterior Tibialis Dysfunction

The tibia is the large bone that runs down the front of the leg from the knee to the ankle. The posterior tibialis muscle runs down the back side of this bone and across the inside of the ankle, where it tapers into the posterior tendon. When this muscle is overworked, pain, discomfort and swelling can develop in the lower part of the leg and foot. Certain exercises restore functional ability and strengthen a weak posterior tibialis muscle, which can reduce the chances for future injury. Consult your doctor if you have recurring or worsening pain in the area.

Warming Up

Before you do corrective exercises for posterior tibialis dysfunction, it is a good idea to spend five to 10 minutes doing some light cardiovascular activity. This will get your muscles and joints loosened up and help prevent further injury. Stick with a form that activates the posterior tibialis, such as stair climbing, elliptical training, brisk walking, jogging or biking.

Ankle Eversion

A resistance band is a good training tool to use for an eversion exercise. Before you begin, attach one end of the band to a secure object close to the floor, such as the leg of a heavy couch. Sit on the floor with your left side facing the sofa, fasten the other end of the band around your right foot and extend your right leg out straight. Keeping your leg still, rotate the sole of your foot out toward your side. Slowly move your foot back in, repeat for one set of repetitions and switch sides. The movement with this exercise is subtle, the Sports Injury Clinic website explains.

For a variation, sit on a chair near a wall and place the outside of your foot tight against the wall. Push your foot into the wall using the same movement pattern as with the band and hold until you feel fatigued.

Toe Crunch

Toe crunches strengthen the arches in the bottom of the feet, which helps relieve stress on the posterior tibialis. Before you do these, take off your socks and shoes. Stand with your feet about hip-width apart and curl the toes of your right foot underneath your foot. Slowly move them back out as you perform the exercise with your left foot. Continue to alternate back and forth with each foot for a set of repetitions. You also have the option of sitting on a chair, placing your toes on a towel and scrunching up and releasing the towel with your toes.

Resisted Dorsiflexion

Dorsiflexion is the motion performed when you move your foot toward your shin. This strengthens the tibialis anterior muscle, which runs down the front of the shin. By doing this exercise, you will balance out your strength at the bottom of your leg and improve the range of motion in your ankle. Before you begin, fasten one end of a resistance band around a sofa leg or leg of a desk. Sit on the floor facing the anchor, attach the other end of the band around your right foot and extend your leg. Keeping your leg still, bend your ankle and move your toes back toward your shin as far as possible. Hold for a second, slowly lower your foot and repeat. Finish a set of reps and switch sides.

Warrior II

The Warrior II is a yoga pose that stretches the posterior tibialis and calves. Begin with your feet spaced about 3 to 4 feet apart, left foot turned out 90 degrees and right foot turned in at a slight angle. After raising your arms out to your sides with your palms facing down, bend your left knee 90 degrees and lower your body laterally to your left side. Keep your right foot flat on the floor and right leg straight as you do this. Hold for 30 to 45 seconds, slowly release and switch sides, "Yoga Journal" magazine instructs.