Plantar Fasciitis Rehab – Posterior Tibialis Strengthening
Check out one of our favorite functional exercises to help recovery from Plantar Fasciitis!
The final video in our series on plantar fasciitis focuses on the posterior tibialis muscle. The posterior tib is an extremely important and often overlooked muscle that is responsible for plantar flexion, assists with inversion, and raises the arch of your foot when properly activated. Therefore, a weak posterior tib could cause your arch to fall or cause faults in the hindfoot biomechanics that ultimately will cause plantar fasciitis.
Our favorite exercise to address this dysfunction is called Tennis Ball Calf Raises. To perform this exercise, you should:
1. Obtain a tennis ball, lacrosse ball, or anything of similar shape to stick between your ankles
2. Place your feet so that they are both angled outwards as far as you can go
3. While squeezing the ball between your ankles, push through your toes as far as you can in a calf raise motion
4. By squeezing the ball you are isometrically strengthening the inversion component of this muscle’s action and by performing a calf raise you are concentrically strengthening the primary plantar flexion component of this muscle
5. Make sure to lower yourself slowly back to the ground to eccentrically train this muscle as well
Thank you for tuning into our series on plantar fasciitis! We hope you’ve learned something new!
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