Tibialis Posterior Stretch With 4 Best Stretches (Follow-up Routine)

Tibialis posterior is a muscle in the back compartment of your lower leg, alongside with flexors of your toes, including the flexor of your big toe.

This muscle is important for stabilizing the medial arc of your foot as well as plantar flexion and inversion of your foot.

In this article, I will show you how to stretch tibialis posterior in the most effective and safe way.

Exercising tibialis posterior will help you avoid a condition known as “flat feet” and will enhance your foot balance.

Stretches For Tibialis Posterior (Follow-up Stretching Routine)

These stretches can help you relax your tibialis posterior muscle and also provide relief from tibialis posterior tendonitis pain.

1.Dynamic Tibialis Posterior Stretch

• Sit on a chair.
• Place your feet on the ground with your ankles in a neutral position.
• Then draw your toes back toward your shins (dorsiflexion in ankle) and turn the sole of your foot outward (eversion).
• Repeat ten times.

2.Passive Tibialis Posterior Stretch

Sit on a chair. Cross your legs and grab one foot with your hands.

Then gently pull your toes, foot, and ankle into dorsiflexion and eversion.

Find the pleasant stretching intensity and hold for 30s.

3.Contract-Relax PNF Technique For Tibialis Posterior

Start by sitting on a chair with crossed legs, and hold your foot with your both hands.

Then push with your foot down and try to invert your foot, but resist with your hands so you perform a static contraction of the tibialis posterior muscle. Hold for 6s.

Afterward, apply a passive stretch of tibialis posterior by gently pulling your foot into dorsiflexion and eversion with your hands. Hold for 10s.

Repeat the whole process five times.

This technique is great for improving range of motion in your feet, especially when muscle tissue is responsible for reduced mobility.

4.Contract-Relax-Antagonist Contract PNF For Tibialis Posterior

Another way to perform PNF technique for improving the flexibility of tibialis posterior muscle.

Contract – Push down with your foot and try to invert the foot, but resist with your hands. Hold for 6s.

Relax – Deep passive stretch performed with your hands (dorsiflexion and eversion of your foot). Hold for 10s.

Recommended articles to read after this one:

• Best books on stretching and flexibility training
• Stretching home equipment (list of 10 stretching tools)