Tibialis Posterior
Tibialis Posterior
Stretches
Stretches
Tibialis Posterior, LOWER LEG Stretch for All sitting
Tibialis Posterior, LOWER LEG Stretch for All sitting
How to perform the stretch:
1. Start in a sitting on a mat position
2. Choose the target muscle or leg you intend to stretch
3. Place a foam roller or rolled towel under the target knee
4. Wrap a yoga strap or belt around the target foot, bringing both sides of the strap anchored off the lateral side of the foot and grasp the ends with both hands
5. Twist the outside of the ankle away from the body, everting the foot
6. Pull the yoga strap towards you, diagonally across the thighs to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Muscle Details
Muscle Details
The Tibialis Posterior stabilizes & supports the ankle and the arch of the foot during walking and running.
Origin:
- Posterior proximal 2/3 of tibia, fibula & interosseous membrane.
Insertion:
- Multiple insertions over the plantar surface of foot (navicular, all 3 cuneiforms, 2nd, 3rd & 4th metatarsals, cuboid & calcaneus).
Action:
- Plantar flexion & inversion of foot.
Where this muscle originates and attaches to the tibia is the region where tibialis posterior syndrome ‘shin splints’ are most commonly formed. This painful condition occurs when the excessively tight ‘hyper-contracted’ tibialis posterior muscle origin pulls upon the tibia. Causing inflammation of the muscle tendon (mild) and microscopic fractures of the tibia and small pieces of bone coming away (severe). The best treatment for this very painful condition is to cease any activity that exacerbates the condition and complete rest.