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Posterior Tibialis Activation Progression #1
Posterior Tibialis Activation Progression #1 is a series of exercises designed to strengthen and increase the strength of the posterior tibialis muscle. This series of exercises focuses on building strength through the use of isometrics, bodyweight exercises, and resistance band exercises. Through progressive sets and reps, this program helps build strength, stability, and balance in the muscular system of the lower leg. This program should help improve overall function, performance and help prevent injury.
Transcript
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This is Brent of the Brookbush
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Institute, at The Independent Training
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Spot, bringing you another progression for posterior tibialis
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isolated activation. There was a bit of a gap between our two legged calf raise with
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inversion, and the single leg leaning calf raise we showed you in
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posterior tibialis activation progressions. Luckily Rick Richie, the owner
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of The Independent Training Spot, came up with a better inbetween
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progression from our seated band resisted techniques, and that leaning
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calf raise we talked about in that progressions video. I'm going to have my
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friend, Melissa, come out, she's going to help me demonstrate. Now, she's going to
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start with putting a fit loop around her ankles. Now, that band should be right
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over the lateral malleoli, those big bumps on the outside of your ankles. I put a mat
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here just to be nice to her feet, you need a wall to lean against for balance,
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I don't want her thinking about her balance, I want to thinking about this
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activation technique, turn the feet in, so fifth metatarsal points forward, this
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will help promote some inversion, make sure their knees are locked, and their
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glutes are tight, that'll also externally rotate the femur, externally rotate the
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tibia, which will also promote inversion. And then, all she's going to do, is a calf
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raise while pushing out against the band. That is, pushing her lateral malleolus
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out, really forcing inversion. Good, back down nice and slow. So she, once again, is
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going to come up into plantar flexion and inversion, which is on what our posterior
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tib does, and we've managed to resist inversion with the band, while gravity
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resists plantar flexion a little bit. Now, if I want to get a little more
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challenging, we want to get a little bit more sophisticated, I can talk about
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reciprocal inhibition of those overactive synergists. The overactive
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synergists for the posterior tib, are the long toe flexors, or the flexor hallucis
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longus, flexor digitorum longus, the FHL and the FDL, the way we would reciprocally
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inhibit those, is by extending the toes. So what she's going to do, and she's not
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going to be perfectly successful at this, nobody is perfectly successful at
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getting their toes off the ground, and keeping them
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there throughout the entire range of plantar flexion, but, as she goes into her
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calf raise, and pushes out against the band, she's going to have the intention
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of lifting her toes off the pad, and back down nice and slow. This will also help
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drive the balls of her feet into the pad, which is another very important queue
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for posterior tib activation. Especially making sure that the first
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MTP, the ball behind the big toe, stays on the ground. Some people go so crazy with
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the inversion, that the first MTP will start coming up. We don't want to go that
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far. Alright, back down. Just try that again.
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Good. Now, with this particular technique I do like to use the 4,2,2 count, that is
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a nice slow eccentric. So she's going to go up for 2, hold for 2, and down 2,
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3, 4. The other option, of course, would be that 2,4,2 count, with a
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4-second isometric, but since range of motion isn't the issue, and I don't need
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so much end range strength on this particular technique, I prefer the 4,2,2
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count. Now, Melissa, go ahead and turn around, just so you can see this
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from the front. This isn't going to be ideal for Melissa because she doesn't
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have a whole lot to hold on to, and balance herself, but she's going to turn
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her pinky toes facing forward, she's going to lock her knees, squeeze her glutes,
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and then she's going to do a calf raise while trying to lift the toe, keeping the
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balls of the foot down, and pressing her lateral malleolus into that band. Back and
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down slow, keeping the pressure on that band. Let's go a little wider with your
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stance, make sure we've got pressure on that band. Good. Up, hold,
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and then down for 4 seconds. So there you go. You have a better intermediary
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progression from our seated techniques, to our single leg leaning calf raise,
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brought to you by myself, but figured out by none other than Rick Ritchie, the
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owner of The Independent Training Spot. Great technique, I'm glad I can bring it
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