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Hi my name is Brent of B2C Fitness LLC, and
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we're going to be talking about posterior
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tibialis activation.
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Now, our posterior tibialis has a propensity to get weak during lower leg dysfunction.
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I'm going to have Vinnie step out and help us demonstrate exercises.
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Our posterior tibialis, starting off, does plantar flexion and inversion.
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Our overactive synergists tend to be our peroneals, and our flexor hallucus longus.
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The way we're going to get these muscles out of the activation sequence, is we're going to do
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inversion, which our posterior tibialis already does.
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So that'll reciprocally inhibit our peronneals, as well as,
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I'm going to have Vinnie lift up his toes
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to get his flexor hallucus longus out of the movement.
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Lifting up his toes should push the ball of his foot into the floor,
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he's then going to do plantar flexion and inversion
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to start activating his posterior tibialis muscle.
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The way we set this exercise up, is, I have a resistance band to help resist inversion.
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So if he inverts, his ankles should go out just a little bit.
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All the foam roll does is prevent his knees from collapsing.
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He shouldn't be squeezing this foam roll, his legs should just fall in, in a relaxed way,
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toward the foam roll.
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Now, we can progress this exercise, by simply increasing the resistance of this band.
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At a certain point, we can move forward, and
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we can have Vinnie do a calf raise with inversion.
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So, he's going to take this band off, and we're going
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to have him go ahead and hold onto something so that he's nice and stable.
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He's going to get slightly internally rotated, the same things apply.
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We're going to have him lift his toes up just a little bit,
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pressing the ball of his foot into the floor, then we're going to have him
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do a calf raise, focusing just a little bit on inversion,
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so his ankles should be moving out just a little bit, this has his foot
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facing inward. He's going to do that for 10 to 20 repetitions,
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just as we've done with all of our activation sequences.
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From here, we can progress even further, and do one foot at a time.
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Make sure he's squeezing his glute, knee locked out, so he's nice and stable,
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drawn-in, and one leg at a time through plantar flexion with inversion.
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If somebody can do this for 10 to 20 times, chances are their posterior tibialis is pretty
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strong, we can start phasing this activation sequence out of our programming
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and go ahead and move on with other, larger, integrated movement patterns.
