Exercise
Tibialis Posterior with ball
The Tibialis Posterior with Ball is a seated foot exercise that builds ankle strength and control using gentle inward pressure.
Tibialis Posterior with ball
The Tibialis Posterior with Ball is a low-load isolation exercise performed seated, using a small ball under the foot to create controlled inward pressure. The setup limits movement and allows you to focus on precise ankle control rather than overall body effort, making it easy to perform with minimal equipment.
You should feel the work along the inside of the ankle and lower leg as you press the foot into the ball. The movement is subtle and slow, with emphasis on maintaining steady pressure and avoiding unnecessary movement from the knee or hips, keeping the effort localized to the foot and ankle.
This exercise fits well into warm-ups, rehab-focused sessions, or accessory work for runners and strength athletes. It’s especially useful when addressing ankle stability or balance limitations, and can be adjusted by changing the size or firmness of the ball or by increasing the duration of each hold.
How to Perform the Tibialis Posterior with ball
- Sit on a chair with your feet flat on the floor and position a small, firm ball under your mid-foot or arch area.
- Maintain an upright posture with your spine neutral and shoulders relaxed, placing your hands on your thighs for support.
- Press the inside edge of your foot down into the ball while keeping your heel and the ball of your foot in contact with the ground.
- Breathe normally as you apply pressure, focusing on activating the tibialis posterior muscle that runs along the inside of your lower leg.
- Hold the contracted position for 2-3 seconds while maintaining tension through the arch of your foot.
- Slowly release the pressure, returning to the starting position while maintaining control throughout the movement.
- Repeat for the prescribed number of repetitions before switching to the other foot, ensuring equal work on both sides.
- As you progress, increase the duration of the contraction or the firmness of the ball to add resistance.
Important information
- Keep your toes relaxed and avoid curling them during the exercise, as this may recruit other foot muscles instead of targeting the tibialis posterior.
- Make sure your knee stays aligned with your foot throughout the movement to prevent unnecessary stress on the knee joint.
- If you experience any sharp pain (rather than the normal feeling of muscle work), stop immediately and reassess your technique or consult with a professional.
- For better results, perform this exercise barefoot to maximize proprioception and muscle activation in the foot.
FAQ - Tibialis Posterior with ball
This exercise primarily targets the tibialis posterior muscle, which runs along the inner portion of your lower leg behind the shin bone. It also engages other deep calf muscles and helps activate the intrinsic foot muscles that support your arch.
Aim to incorporate this exercise 2-3 times per week, either as part of your warm-up routine or as a standalone recovery session. For maintenance, 2-3 sets of 30-60 seconds per leg is typically sufficient.
Yes, when performed correctly, this exercise can actually help alleviate plantar fasciitis by strengthening the muscles that support your foot arch. Start gently with light pressure and shorter durations, increasing gradually as comfort allows.
A small therapy ball or lacrosse ball (2-3 inches in diameter) works best. The ball should be firm enough to apply pressure but have some give to avoid discomfort. Softer balls are recommended for beginners, while firmer options provide more intense release.
The most common mistakes include rushing through the movement, using momentum instead of controlled motion, and forcing rotation beyond your comfortable range. Keep the movement slow and deliberate, breathe throughout the exercise, and never push through sharp or shooting pain.
Tibialis Posterior with ball
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