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Exercise handout — move better, feel better.
Posterior Tibialis Strengthening (Inversion with Plantarflexion)
Combined inversion and plantarflexion to specifically target posterior tibialis muscle. Important for arch support and flat foot prevention.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at the gym
resistance_bands
Home Options
- resistance band
No equipment? Try: Cable machine
Dosage
3
Sets
12
Reps / Time
45 sec
Rest
2 sec combined / 2 sec hold / 2 sec return
Tempo
Step-by-Step Guide
Set up
- Sit with leg extended
- Anchor band to outside
- Loop band around forefoot
Step 1 of 4
Point toes (plantarflexion)
Step 2 of 4
Simultaneously turn sole of foot inward (inversion)
Step 3 of 4
Combine both movements together
Step 4 of 4
Hold briefly, then control return
Breathing
- Exhale during exertion
- Inhale on return
Form Cues
- Point and turn in at same time
- Feel muscle behind inner ankle bone
- Control the entire movement
- This targets posterior tibialis specifically
Common Mistakes to Avoid
- Only doing one movement (not combined)
- Using hip to assist
- Moving too fast
- Not enough band tension
Safety Information
Important for posterior tibialis tendon dysfunction and arch support.
Progressions
Heavier band, standing on single leg
Regressions
Lighter band, separate movements first
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.