Posterior Tibialis Stretch
Posterior Tibialis Stretch is a flexibility - controlled foot eversion exercise involving Tibialis posterior. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Tibialis posterior
- Secondary muscles
- Flexor digitorum longus, Flexor hallucis longus
- Exercise type
- Flexibility - controlled foot eversion
Exercise technique
- Sit
Sit on the floor with one leg extended forward.
- Strap
Support the ball of your foot with a strap.
- Heel
Raise your heel slightly so the foot can rotate freely.
- Leg
Keep your knee and thigh as still as possible.
- Guide
Pull the strap gently to turn your sole outward and bring the outer edge of your foot toward you.
- Hold
Pause briefly once you feel a comfortable stretch along the inner lower leg.
- Return
Reduce the pull, return your foot to neutral and switch sides.
Key technique points
- Keep the outward turn small.
- Do not rotate the leg from the hip.
- Do not lock your knee backward.
- Keep the strap across the broad ball of the foot.
- Do not apply hard sideways force to the foot.
- Look for the stretch in the inner lower leg.
Common mistakes
Turning from the hip
Do not rotate your entire leg outward instead of everting the ankle.
Pulling too far outward
Do not apply a hard stretch to the structures of the inner ankle.
Pulling on the toes
Do not load the small toes with the strap.
Bending and turning the knee
Do not imitate the foot direction with knee movement.
Forcing through a sharp sensation
Do not increase pressure beyond the comfortable limit.
Releasing abruptly
Do not suddenly release the strap and let the foot swing.
Frequently asked questions
Posterior Tibialis Stretch: why is “Turning from the hip” a mistake?
Do not rotate your entire leg outward instead of everting the ankle.
Posterior Tibialis Stretch: why is “Pulling too far outward” a mistake?
Do not apply a hard stretch to the structures of the inner ankle.
Posterior Tibialis Stretch: why is “Pulling on the toes” a mistake?
Do not load the small toes with the strap.
Posterior Tibialis Stretch: why is “Bending and turning the knee” a mistake?
Do not imitate the foot direction with knee movement.
Posterior Tibialis Stretch: why is “Forcing through a sharp sensation” a mistake?
Do not increase pressure beyond the comfortable limit.
Posterior Tibialis Stretch: why is “Releasing abruptly” a mistake?
Do not suddenly release the strap and let the foot swing.
What should I focus on when doing Posterior Tibialis Stretch?
Keep the outward turn small. Do not rotate the leg from the hip. Do not lock your knee backward. Keep the strap across the broad ball of the foot. Do not apply hard sideways force to the foot. Look for the stretch in the inner lower leg.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.