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Tibialis Posterior Activation

Activate the Tibialis Posterior muscle to improve foot health and reduce pain and discomfort. Learn how in this simple step-by-step video tutorial with exercises and stretches.

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Transcript

00:04 - 00:08This is Brent of the Brookbush Institute, bringing you another tibialis posterior
00:08 - 00:12activation progression. In this video we're going to create an intermediary
00:12 - 00:17step between the long sitting band resisted tibialis posterior activation
00:17 - 00:22you saw in the previous video, and the standing activation progressions that
00:22 - 00:25are coming. I'm going to have my friend Melissa come out, she's going to help me
00:25 - 00:31demonstrate this exercise. So basically what we're going to do is rather than
00:31 - 00:35her taking on her whole bodyweight, we're going to have her work on like a
00:35 - 00:42seated calf raise, and start getting her to think about inversion in this calf
00:42 - 00:47raise type position. Now first things first, how do I resist inversion in this
00:47 - 00:53position. Well, if she inverts and kind of points the sole of her foot inward
00:53 - 01:01right, it actually forces her ankles outward. So if I go invert,
01:01 - 01:06her ankles go outward. If she were to do that bilaterally, you can see how her
01:06 - 01:11ankles go out. Well I can resist that with a mini band. So I'm going to go ahead and
01:11 - 01:16throw this mini band like over her lateral malleolus, or just below her lateral
01:16 - 01:24malleolus, those big bumps on the outside of her ankle, and now I got inversion
01:24 - 01:29resisted. In fact to make this even a little bit better, or to stimulate
01:29 - 01:33inversion a little bit more, Melissa is already doing it because I've cued her to do
01:33 - 01:38this a few times. She's actually putting her pinky toe pointing forward, turning
01:38 - 01:40her feet inward a little bit, and what you'll see is that will actually
01:40 - 01:46stimulate somebody to kind of already start this inversion, or get back there
01:46 - 01:51medial longitudinal arch, which is a big function of my posterior tib. Alright so
01:51 - 01:55just doing that a little bit, a lot of times you guys can see somebody go from
01:55 - 02:00this flat-footed position, to having a medial longitudinal arch, and then when
02:00 - 02:04they go into a calf raise from this position and you tell them to press out
02:04 - 02:09against the band, they get that inversion alright, that this part of their
02:09 - 02:12ankles going outward, happening a lot easier.
02:12 - 02:17Now next step, we can't forget about the queuing we used in the previous video to
02:17 - 02:21start inhibiting her overactive synergists. Right I talked about that little rule
02:21 - 02:27where when a prime mover becomes inhibited, other muscles try to take over
02:27 - 02:31and do its job, but then they're not very good at it and it kind of causes some
02:31 - 02:35other problems. In the case of the post tib it's the flexor hallucis longus and the
02:35 - 02:39flexor digitorum longus that give us problems, and try to take over for this
02:39 - 02:44inhibited posterior tibialis. The way we're going to reciprocally inhibit
02:44 - 02:48those muscles and ensure that our post tib is getting all the work is, we're
02:48 - 02:55going to go toes-up. Great so now she's doing that plantarflexion and inversion,
02:55 - 03:00with toes up, and she should start feeling this kind of in her inner
03:00 - 03:06calf. Now the only problem we have left with this exercise is what you'll see is
03:06 - 03:10if people just do it like this, either their knees will start coming together,
03:10 - 03:13and they'll try to brace their knees against each other and do this, which
03:13 - 03:20that position is going to start gearing up their TFL right. Or they start using
03:20 - 03:24their TFL and piriformis to keep their knees out. So what I have my clients do
03:24 - 03:29is I have them hold a foam roll between their knees. Now what I want you to do is
03:29 - 03:34you're allowed to touch the foam roll, but not squeeze it. Okay so I need you to
03:34 - 03:36hold on to it with your hands alright, because I don't want you to be tempted
03:36 - 03:40to hold on to it with your knees, and you're just going to touch the foam roll,
03:40 - 03:46but not squeeze it. Now she's going to go into her calf raise while pushing out
03:46 - 03:53against the band with toes up. So out against the band, toes up, out against the
03:53 - 03:59band, toes up. Once somebody has this going on at the ankle guys, this going on
03:59 - 04:05with the toes, this is the foot position for all of our other tibialis posterior
04:05 - 04:10activation progressions. They're just in standing, so she's going to stand as
04:10 - 04:12their next progression. She's going to stand on one leg as a progression after
04:12 - 04:16that, and we'll start the reactive stuff like falling off the box, and being able
04:16 - 04:21to decelerate force on one foot, all this same foot position.
04:21 - 04:25So even if this isn't the hardest progression that they've done, the
04:25 - 04:29resistance doesn't seem that big right, we're not loading her this way and she
04:29 - 04:34doesn't have her bodyweight to load that very strong muscle. It's the idea
04:34 - 04:38that we're reinforcing this cueing at the foot, plantarflexion and inversion
04:38 - 04:43with toes up. That is so important about putting this between that band resisted
04:43 - 04:48progression we did in the last video, and the progressions that are to come. I hope
04:48 - 04:52you guys enjoyed the video. I hope you get great results. I hope you using this
04:52 - 04:57as an intermediary progression makes your lives easier as you start to
04:57 - 05:02progress the exercise. I look forward to hearing about the success that you have.
05:08 - 05:10

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