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Posterior Tibialis Activation Progression

Learn how to progress posterior tibialis activation with this concise tutorial. Follow along as expert physical therapist demonstrates the exercises and progressions that can help you strengthen this important posterior muscle group.

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Transcript

00:05 - 00:08This is Brent of the Brookbush Institute, at The Independent Training
00:08 - 00:12Spot, bringing you another progression for posterior tibialis
00:12 - 00:17isolated activation. There was a bit of a gap between our two legged calf raise with
00:17 - 00:21inversion, and the single leg leaning calf raise we showed you in
00:21 - 00:27posterior tibialis activation progressions. Luckily Rick Richie, the owner
00:27 - 00:33of The Independent Training Spot, came up with a better inbetween
00:33 - 00:38progression from our seated band resisted techniques, and that leaning
00:38 - 00:41calf raise we talked about in that progressions video. I'm going to have my
00:41 - 00:44friend, Melissa, come out, she's going to help me demonstrate. Now, she's going to
00:44 - 00:52start with putting a fit loop around her ankles. Now, that band should be right
00:52 - 00:57over the lateral malleoli, those big bumps on the outside of your ankles. I put a mat
00:57 - 01:02here just to be nice to her feet, you need a wall to lean against for balance,
01:02 - 01:05I don't want her thinking about her balance, I want to thinking about this
01:05 - 01:11activation technique, turn the feet in, so fifth metatarsal points forward, this
01:11 - 01:16will help promote some inversion, make sure their knees are locked, and their
01:16 - 01:21glutes are tight, that'll also externally rotate the femur, externally rotate the
01:21 - 01:25tibia, which will also promote inversion. And then, all she's going to do, is a calf
01:25 - 01:32raise while pushing out against the band. That is, pushing her lateral malleolus
01:32 - 01:38out, really forcing inversion. Good, back down nice and slow. So she, once again, is
01:38 - 01:41going to come up into plantar flexion and inversion, which is on what our posterior
01:41 - 01:48tib does, and we've managed to resist inversion with the band, while gravity
01:48 - 01:53resists plantar flexion a little bit. Now, if I want to get a little more
01:53 - 01:57challenging, we want to get a little bit more sophisticated, I can talk about
01:57 - 02:02reciprocal inhibition of those overactive synergists. The overactive
02:02 - 02:06synergists for the posterior tib, are the long toe flexors, or the flexor hallucis
02:06 - 02:12longus, flexor digitorum longus, the FHL and the FDL, the way we would reciprocally
02:12 - 02:18inhibit those, is by extending the toes. So what she's going to do, and she's not
02:18 - 02:22going to be perfectly successful at this, nobody is perfectly successful at
02:22 - 02:25getting their toes off the ground, and keeping them
02:25 - 02:30there throughout the entire range of plantar flexion, but, as she goes into her
02:30 - 02:35calf raise, and pushes out against the band, she's going to have the intention
02:35 - 02:42of lifting her toes off the pad, and back down nice and slow. This will also help
02:42 - 02:48drive the balls of her feet into the pad, which is another very important queue
02:48 - 02:54for posterior tib activation. Especially making sure that the first
02:54 - 03:00MTP, the ball behind the big toe, stays on the ground. Some people go so crazy with
03:00 - 03:05the inversion, that the first MTP will start coming up. We don't want to go that
03:05 - 03:12far. Alright, back down. Just try that again.
03:12 - 03:17Good. Now, with this particular technique I do like to use the 4,2,2 count, that is
03:17 - 03:25a nice slow eccentric. So she's going to go up for 2, hold for 2, and down 2,
03:25 - 03:313, 4. The other option, of course, would be that 2,4,2 count, with a
03:31 - 03:354-second isometric, but since range of motion isn't the issue, and I don't need
03:35 - 03:41so much end range strength on this particular technique, I prefer the 4,2,2
03:41 - 03:45count. Now, Melissa, go ahead and turn around, just so you can see this
03:45 - 03:50from the front. This isn't going to be ideal for Melissa because she doesn't
03:50 - 03:54have a whole lot to hold on to, and balance herself, but she's going to turn
03:54 - 03:59her pinky toes facing forward, she's going to lock her knees, squeeze her glutes,
03:59 - 04:03and then she's going to do a calf raise while trying to lift the toe, keeping the
04:03 - 04:09balls of the foot down, and pressing her lateral malleolus into that band. Back and
04:09 - 04:13down slow, keeping the pressure on that band. Let's go a little wider with your
04:13 - 04:20stance, make sure we've got pressure on that band. Good. Up, hold,
04:20 - 04:27and then down for 4 seconds. So there you go. You have a better intermediary
04:27 - 04:33progression from our seated techniques, to our single leg leaning calf raise,
04:33 - 04:38brought to you by myself, but figured out by none other than Rick Ritchie, the
04:38 - 04:42owner of The Independent Training Spot. Great technique, I'm glad I can bring it
04:42 - 04:47to you, I hope you get great outcomes.

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