Tibialis Posterior Activation Progression: Leaning Single Leg Calf Raise

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[@romainrichard3882]

Truly great exercise, and very well explained, as usual. Thanks so much!

[@TumbleSensei]

Great technicality in the breakdown. This is what I was looking for

[@deborahvogel5059]

Thank you SO much for the wealth of information you share. This one is going into my dancer's arsenal as they often have pronation caused by excessive external rotation at the feet that they can't support at the hip and so they pronate the foot. (and of course we'll keep focusing on working correctly at the hip too:)

[@BrookbushInstitute]

Certainly Deborah, I have worked with many dancers over the course of my career. Exercises like this are definitely an important part of a program designed to keep them balanced. Sincerely, Dr. B2

[@vincenzacatalano1588]

Owesome🙌!! THX so much to share your knowledge on this topic!! That' s exactly what I was looking for☺️

[@vernacarlin123]

Mr Brookbush I want to thank you for this video you have no idea the discomfort and the odd feeling I had running through my lower leg for almost a week ! I did this and it helped so much

[@BrookbushInstitute]

I'm very happy to hear that! You are very welcome

[@soker62]

This was a great excercise which result in imidiate improvement in my navicular pain. Thank you for such innovative exercise!!

[@mauricewilliams7404]

Appreciate this bro. I was looking for something that I can easily coach and not have to use any external device and/or force. Thanks!

[@BrookbushInstitute]

Happy to help Maurice!... This is one deceptively tough exercise, so have regressions ready ;-) Dr. B2

[@dhruvanand3969]

Have had been down with PTTD FOR 4 months. Thanks a lot. I feel this exercise makes one a lot more confident to rise on the haunches

[@dhruvanand3969]

And what’s the 4.2.2 type. Please do elaborate

[@eagletrippin]

<a href="#" class="seekto" data-time="369">6:09</a> -- That look tho, lol. Don't get slapped!

[@pugsrock3171]

I greatly appreciate ALL your videos! I will return to this one often. I am having problems with my feet- most probably from wearing steel toed boots for thirty years. May i ask, what type of shoes are you wearing?

[@IvanBFit]

You look incredibly sharp in your delivery and knowledge. I'm very interested in functional movement. Thanks for your work.

[@BrookbushInstitute]

Thanks Ivan,I really appreciate that. Been at it quite a while. Dr. B2

[@latalabhsetwar3796]

very good video, I learned a lot and noticed at the end of video my pain in the leg got markedly reduced. I will faithfully do this so my walk becomes pleasurable. Thank you.

[@BcottStudios]

So what was the results?

[@cjatwnty8301]

Been working on this. This is great. I had a sprained ankle about 4 years ago with limited dorsiflexion on the affected side. I first restored the ROM in Dorsiflexion then progressed to this. I find warming up with the intervention that helped get my ankle ROM back makes my tib posterior Activate much better as well. Working to that 20 rep range. I will let you know when I hit it Doc. Thanks.

[@BrookbushInstitute]

On of my all time favorite corrective exercises, and a little innovation I am certainly proud of. Glad I could contribute a little something to the repertoire of great exercises out there. I too use this as a warm up every time I workout. It has made a huge difference. Dr. B2

[@borderjumper232]

Absolutely great video. Been wondering how to activate my post tib as my medial arch is starting to collapse a touch (in what seems to be because of the structure of basketball shoes 🤔)

[@BrookbushInstitute]

It's unlikely the structure of your shoes is the issue... I would be more likely to blame compensation resulting from fatigue. As a basketball player myself, I know it is very hard to maintain great mechanics through the entirety of a game. Dr. B2

[@numby1698]

Amazingly useful exercise for bimaleol brake fixing by implant and pins+wires on inner ankle, feel like ended up with ptp after few months of surgery. I hope this will help with poor dorsiflexion and ever aching tendon. Or will this cause any other problem to my metals on the ankle?

[@gu5gu5]

thank u Brent, you have an absolute clear elocuent and practical delivery of your techniques...this made a lot of sense for me and i didnt hesitate for 1 sec to try it inmediately; it worked wonders of course, thanks!

[@BrookbushInstitute]

Thank you so much Gustavo! Dr. B2

[@RamKumar-ni9wy]

Hello sir I have toe numbness due to sciatica in right leg. Can please recommend specific exercise for numbness of the toe. Thank you 😊

[@78603bs]

Brilliant!

[@Brakzer]

hey coach i terribly lack of dorsiflexion, i have overpronated ankles and tight piriformis. right after i do this exercise my feet are turning out on themselves . why is that ?

[@damdam8154]

Dear Friend , You seem to show the attachement of tibialis anterior at 1.39mins, and not tibialis posterior , Tibialis posterior doesn't cross the mid line

[@spiiral]

hello. do you have any neck functional anatomy video somewhere?

[@BrookbushInstitute]

+justin # Not yet Justin, but we are getting there. As many of our members are personal trainers I felt it important to create a solid foundation for joints that all human movement professionals, including trainers are accustomed to dealing with. The neck is a little more gentle and the information will be more geared toward PT's, ATC, DC's etc.. Be patient, we will continue to build on the foundation of information we have and add new categories as we grow ;-)Dr. B2

[@throxen]

does this helps with overportaned foot?

[@proficiency7751]

I do have question? is it not the case that in general the posterior tib is more active than the interior tib? honest question im wondering..pls advise

[@Kevin-xx3ky]

Hey Brent, how important do you think the tib posterior is for overall body healt? And a little off topic, what shoes are you wearing?

[@brentbrookbush9505]

That is kind-of an impossible question to answer... the tibialis posterior is as important as any other muscle, until it is not functioning optimally and than it deserves extra attention. I am wearing some Adidas running shoes. Adidas tend to work well for me. Dr. B2

[@carmencrowley9364]

Would you recommend this to clients who are deconditioned with multiple postural dysfunctions after your asses them? Is there an easier Tibialis Posterior Activation for elder clients or deconditioned clients?

[@BrookbushInstitute]

Hey Carmen, So if you will take note, there is a "4" after the word progression in the title... I know it's a little weird out of context, but this is "Progression 4", as in there are 3 regressions we commonly use that are "easier" than this exercise. If you are a member you can see all of our progressions for the Tibialis Posterior here - brentbrookbush.com/articles/corrective-exercise-articles/activation/tibialis-posterior-activation/ Dr. B2

[@adamferreira1471]

Hello, when you're refering to activation exercise, is it appropriate for strenghtening or mainly to activate?

[@brentbrookbush9505]

Activation exercises are like strengthening for specific muscles that have a tendency to get under-active and weak. Dr. B2

[@shahedforzaroma]

thank you for this great video. I have a few questions. 1. As I try to plantarflex / invert I tend to push more on the lateral side of the ball of my foot. I find it really hard to push off the first MTP causing it to lift off. 2. since my ankle inverts very easily, I find my ankle kind of wobbling at the end of the plantarflex inversion movement. does that mean I'm going too far?

[@shahedforzaroma]

sorry for the self reply, but an additional broader question I have is: My ankle is very vulnerable to ankle inversion sprains. I've had 3-4 which have caused me excruciating pain on the medial malleolus. Since then my arch seems to dropping further and further down and the med malleolus stays very tend. I assume that my tib post is what's causing this pain so that's why I'm strengthening it. I also have very limited dorsiflexion which I'm working with your mobilizations. How is it that my foot is flattening (everting) and yet is so weak inversion? Furthermore, why is my medial malleolus slowly protruding further out over time?

[@BrookbushInstitute]

+shahedforzaroma That is a lot of questions, It is common for individuals post inversion strain to end up with alterations in muscle activity that result in a functional flat foot. Regaining stability is dependent on you being able to maintain an arch, and that requires strength from your anterior tibialis and posterior tibialis. Although it is a little beyond the scope of this post, my guess as to why you have such a hard time with pushing off your first MTP, may have to do with joint stiffness in your talonavicular and cuneonavicular joints - you would need to find a good manual therapist to address this issue. It is also likely that you would benefit from gluteus medius strengthening, as some of the issue with inversion sprains has to do with being able to maintain your center of mass over your base, which involves both ankle and hips (as well as core). Hope that answers your questions, Dr. B2

[@BOBLIKESCHEESEYT]

Can you do this barefooted? The inside of my ankle feels tender when I walk barefooted

[@stratos1974a]

Hello. Very good video! When i try to do this i felt a crack back in heel. Is that ok?

[@BrookbushInstitute]

That is hard to say through that description. Of course if there is any pain or discomfort associated with it, we would encourage you to have it looked at.

[@stratos1974a]

@@BrookbushInstitute thank you! Let me explain, the crack happened the first time, after that there were nothing. It was instant..

[@vrod0745]

The foot movement is complex. I am trying my best to understand the terminology. Is it the goal for the heel to move to the lateral side of the body during the calf raise? The toes are pointed up prior to the calf raise. Is the proper motion of the calf raise to push the toes into the floor during the calf raise or keep them pointed and push off the ball of the foot? Thank you so much for the video. It's the beginning of the end of agony.

[@BrookbushInstitute]

Oh the agony is just beginning... well... that is the fun of learning this information is just beginning. The human body is complex, but so interesting once you get a handle on the specific terminology. You are right... ankle moves our as you go up in the calf raise... you keep pulling the toes up throughout and push off the ball of the foot. Dr. B2

[@TheShikerWolf]

I am confused. You say this exercise is meant to resist inversion and supination, but telling the athlete to push out laterally would mean you are just resisting pronation, right? When I do as you say, it seems I get a lot of activation on the lateral side of my calf muscle but not much in the post tibialis. All the other exercises I know of that activate the post tibialis do basically the complete opposite to what you are demonstrating, and I feel much more post tib activation doing them instead. For example, using a band wrapped around the foot to externally rotate the tibia, and resisting the band by pulling the foot inward seems to work much better. Perhaps I'm doing it wrong, so please enlighten me. I'm very confused.

[@owenmckenzie6916]

I have been looking at posterior tibialis strengthening exercises for 2 days now, and this is the best by a long shot! I have a question though: I have some issues with external tibial torsion and my knees always point inwards! I am addressing this issue with foot arch strengthening (hence this video), peroneal release and stretching, bicep femoris release and stretching, popliteus strengthening, tfl release and stretching, and hip external rotation strengthening. However, although I do not allow myself to rotate in this exercise you have provided, my knees still naturally point inwards (hips, glutes, and thighs still remaining facing forward). I believe this is because without having my full foot on the floor, I cannot actively engage my hip external rotators; which I need to in order to counter-act my tight and over active TFL... Keeping this in mind, is it ok for me to do this exercise if my knees point slightly in, so long as I am not excessively caving in/rotating inwards through the hips? Also, providing I keep my quads and glutes engaged...? Thank you in advance for any assistance :)

[@brentbrookbush9505]

Yes, this exercise should be fine, even with a little knee valgus. The bigger question is what are we missing. Are you doing ankle mobility exercise? What about adductor release, or hip mobilization?

[@owenmckenzie6916]

@@brentbrookbush9505 I am constantly working on ankle mobility as I know I am somewhat limited here. My adductors are not too tight, but I do warm them up, and stretch them after training legs; on-top of occasionally rolling and stretching them away from a workout as part of my mobility development. I also work on the hips during my warm ups (all joint actions) and stretch hip flexors, hamstrings, TFL, glutes after training. Like my adductors, I occasionally work on my hips away from a workout if I feel like they need some specific attention (not normally an issue though). If you have a specific video or two you think I could benefit from however, please comment the link(s). Thank you so much for your time!

[@brentbrookbush9505]

@@owenmckenzie6916 Without an assessment I do not have any foundation for recommending further techniques. I would recommend becoming more systematic, and creating a routine that includes foam rolling, stretching and activation every time... not just techniques you feel like doing at the time. Dr. B2

[@owenmckenzie6916]

Thankyou 😁 and yip, thats what ive been organising the last few weeks; a systematic approach to work on all my issues. Ive had alot of spare time 😂😂

[@brentbrookbush9505]

@@owenmckenzie6916 That's great.. the people who will win when this pandemic is over, will be the people that used this downtime most productively ;-)

[@s.7184]

I don't understand the logic for this exercise. Not sure how it would help posterior tibial tendonitis.

[@0007Ishaan]

Is this exercise also helps to fix the pronation of foot ?

[@BrookbushInstitute]

Absolutely, One of my absolute favorites for pronation. Dr. B2

[@ThisIsMrMcGregor]

this is great but could have been 2 minutes max 🤣 ty though.

[@MsJeniffer111]

I am colombian, I am an athlete, my problen is posterior tibial tendonitis. I have had a lot of therapies, I have taken some medicines and rest, but I continue with the pain. What do you recommend ?. Thanks.

[@BrookbushInstitute]

Unfortunately without seeing you, are doing some level of evaluation I cannot help you. Further, what you are asking for is Free service and this is not something I can afford to either. The exercise above may be helpful, but I would recommend seeing physical therapist who can help you address any mobility restrictions at the foot and ankle, inhibit over-active musculature and work on your invertor and glute complex activation. Dr. B2

[@lanzelot2004]

Jennifer, busca mas por youtube video de "posterior tibial tendonitis". Despues de dos anos has podido solucionar tu problema?

[@southie1231]

You may want to check your anatomy, in regards to insertion. Also, peroneus brevis is the agonist. Otherwise, the exercise is sound.

[@02sp46]

Can you just stand upright on a slant board so you don't have to comprise?

[@BrookbushInstitute]

I don't know what you mean by "comprise", but I would say give it a try. The exercise above is designed to stimulate and resist inversion and supination of the forefoot. The leaning position helps to align the pull of gravity with the direction of force created by this movement pattern. Dr. B2

[@mistuhfan]

@@BrookbushInstitute Great vid. Question about the movement though... if the person is already put into inversion and the leaning creates additional force into inversion, wouldn't having them perform a calf raise force them to create an eversion force to maintain the prepositioned foot? If you "resist inversion and supination", isn't that kind of going against the tib post action? For instance, I would think that resisting eversion would require them to perform inversion force, which would kick in the tib post? Thanks!

[@BrookbushInstitute]

@@mistuhfan So although we are prepping the foot for inversion, the action performed during this movement is plantar flexion and more inversion. Resisting eversion would activate the peroneals/fibularis muscles. Dr. B2

[@mistuhfan]

@@BrookbushInstitute Thanks!

[@YourWellnessNerd]

Hopefully I can compliment this a little! I'm an Australian PT who's passionate about trying to uncover the root cause of common aches and pains. I've put together a video on the broader issues I find set the Tib Post up to fail. These include things like ankle joint stiffness, tight hip rotators, weak hips, etc. Hope this helps as well! kzbin.info/www/bejne/sIeZk5WIlrObsM0

[@SamsonBiggz]

Cool Lateral head calf muscle exercise but definitely not a Tibialis Posterior muscle exercise. The Tibialis Posterior rotates the body while standing on one leg.

[@BrookbushInstitute]

Hey Big Uncle G, I have been teaching anatomy for a long time, have written several research-based reviews on muscles including the tibialis posterior, and I have never seen anything that supports your statement - brentbrookbush.com/articles/anatomy-articles/muscular-anatomy/tibialis-posterior/ I can assure you that tibialis posterior does do plantar flexion and inversion (as is done in this exercise), and the technique works well for promoting a decrease in pronation (tested the navicular drop test). Sincerely, B2

[@Kayeinel]

❤️🙏🏾🥋🙏🏾🥋

[@luciapezzella1680]

Italiano

[@rajamohideen3325]

This video is not clear

[@clray123]

What I'm always puzzling about is why anyone's body would need these extremely artificial and limited sorts of movement? You'd think mother nature / evolution would have figured it out... and you don't see other animals resorting to any physiotherapy magic to stay mobile (they sure do some mild stretching regularly). Or maybe nature has it sorted out, just our unnatural lifestyle and choice of accessories like "improved" shoes and all stone flat pavements causes various dysfunctions which we then patch up by even more unnatural "super-targeted" exercises...

[@travishibachi]

There are multiple factors at work with stuff like this. Could be lack of motor control, could be lack of strength, could be injury, could be lots of things. Don't act like these movements are artificial when the essence of the exercise revolves around both the proprioception-based feedback loop of the foot and the synergistic relationship between agonist and antagonistic muscle groups.

[@stevescuba1081]

I would say the main difference between us and animals is the fact that we wear shoes so yes that’s probably the biggest factor as to why we have to do things like this. As shoes these days are constructed in a way that can negatively affect how your foot naturally wants to move.

[@clray123]

@@stevescuba1081 But nobody forces you to wear shoes.