The tibialis posterior may not be the most famous muscle in your lower leg, but it plays a starring role in foot and ankle mechanics. Nestled deep in the calf, this muscle helps support your arch, control foot movement, and stabilize the ankle. When it starts to malfunction, it can lead to a cascade of pain, inflammation, and biomechanical problems. Let’s break it all down, from what causes tibialis posterior dysfunction to how to strengthen and heal it.
How Does Tibialis Posterior Dysfunction Happen?
The tibialis posterior works overtime to keep your feet functional and stable, but several factors can push it to its breaking point:
- Overuse or Repetitive Strain: Activities like running, jumping, or prolonged walking—especially on uneven surfaces—can overwork this muscle.
- Flat Feet (Overpronation): When your arch collapses or your foot excessively rolls inward, the tibialis posterior takes on extra stress trying to stabilize your foot.
- Poor Footwear: Shoes without proper arch support or cushioning can increase strain on the tibialis posterior.
- Injury or Trauma: Sprains, fractures, or direct blows to the ankle can affect the muscle and its tendon.
- Muscle Imbalances: Weakness in other muscles around the ankle or tightness in the calves can throw off proper mechanics and overload the tibialis posterior.
- Aging or Degeneration: Over time, tendons can weaken or lose elasticity, making them more prone to injury.
What Does Tibialis Posterior Dysfunction Look Like?
When the tibialis posterior isn’t functioning well, you’ll start noticing changes in both how your body moves and where you feel discomfort.
Common Symptoms:
- Pain: You might feel pain along the inside of the ankle, especially behind the bony bump (medial malleolus), and sometimes radiating into the arch.
- Swelling or Inflammation: The inside of the ankle may look swollen or feel tender to touch.
- Foot Mechanics:
- Your arch might flatten, leading to overpronation.
- You could develop a visible change in how you walk or stand, sometimes with your foot pointing outward more than usual.
- Weakness: It may feel harder to push off when walking or running.
Left unchecked, tibialis posterior dysfunction can worsen and lead to issues like flatfoot deformity or chronic ankle instability.
Strengthening and Healing the Tibialis Posterior
Healing tibialis posterior dysfunction requires a mix of reducing strain, strengthening the muscle, and improving surrounding mechanics. Here’s how to get started:
Strengthening Exercises:
- Tibialis Posterior Isometric Hold:
- Sit with your legs extended and loop a resistance band around the ball of your foot.
- Push your foot inward against the band while keeping your leg still. Hold for 10-15 seconds and repeat.
- Arch Doming:
- Stand barefoot and focus on raising your arch without curling your toes.
- Hold for a few seconds, then relax. Do 10-15 reps.
- Calf Raises with Arch Support:
- Perform single-leg calf raises, keeping pressure on the ball of your big toe to engage the tibialis posterior.
- Foot Inversion with Band:
- Use a resistance band to add resistance as you rotate your foot inward, strengthening the tibialis posterior.
Check out my Instagram video with exercises
Other Tools for Recovery:
- Supportive Footwear: Invest in shoes with solid arch support or consider custom orthotics.
- Reduce Inflammation: Ice the affected area and consider anti-inflammatory techniques like class 4 laser therapy or manual therapy.
- Stretch Surrounding Muscles: Loosen up tight calves and Achilles tendons to allow better movement and reduce strain on the tibialis posterior.
- Gradual Activity: Ease back into high-impact activities and focus on good mechanics while running or walking.
How We Treat It in the Office:
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Chiropractic Adjustments:
- Adjustments for the foot, ankle, and pelvis improve joint motion, which enhances overall mechanics and reduces unnecessary strain on the tibialis posterior.
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Manual Therapy:
- Targets adhesions or tissue restrictions in the affected area to improve blood and lymph flow, allowing muscles to glide more effectively against each other.
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Class 4 Laser Therapy:
- Increases blood flow and boosts cellular activity to promote faster healing.
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Acupuncture/Dry Needling:
- Relieves pain, reduces inflammation, and improves circulation to the affected area.
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Guided Stretches and Exercises:
- Stretching sessions in-office provide deeper and more effective stretches. We also guide you through exercises to practice at home, tailored to your recovery needs.
Final Thoughts
Tibialis posterior dysfunction can sneak up on you, but it doesn’t have to sideline you for long. By addressing the root causes, improving mechanics, and gradually building strength, you’ll be well on your way to happier, healthier feet. If you’re in Farmers Branch, Addison, Dallas, or DFW area and need help figuring out your foot pain, Wellness Lane is here to guide you every step of the way!
