How To Strengthen The Tibialis Posterior For A Stronger Arch

Foot anatomy like all anatomy can present with allot of variability in the population. The organisation of the 26 bones and 30 joints in the foot can differ in their angle and orientation from person to person. This is would imply that the ‘ideal’ curvature of the arch of the foot will vary amongst individuals. This is a meaningful insight for movement and physical therapy practitioners as this can influence what we decide are the most appropriate and relevant exercises and treatments for an individual based off their needs and goals.

Although no one arch is the same (even in feet of the same individual), it seems to provide an important function in the sharing of forces between the deep intrinsic muscles of the foot and the plantar aponeurosis, improving locomotion, absorbing and re-directing forces. Of course as always there are exceptions to every ‘rule’ and there are many athletes as well as people in the general population who present with flat feet without any pain symptoms or limitations in function.

One of the reasons a movement professional might want to condition the foot for an increased curvature at the foot is to minimise the potential risk of injury in an individual who might over pronate. There’s nothing inherently wrong with foot pronation as it is an important part of the human gait cycle but the foot also wants to be able to supinate at certain moments of locomotion to efficiently move through space.

Strengthening The Tibialis Posterior

The tibialis posterior is thought to be one of the main muscles that dynamically support the arch of the foot. Although muscles don’t work on their own, being able to ‘target’ a muscle or group of muscles based off their function can be beneficial in rehab and training settings. So if we’re aiming to strengthen and develop the arch of the foot, performing exercises that have been shown to target the tibialis posterior is probably a good idea!

The following exercise has been shown via an MRI study to be the most effective in 'targeting' the tibialis posterior (1).⁣ To optimise foot function this exercise should be done in conjunction with other foot conditioning exercises and orthotics if needed:

How to strengthen the tibialis posterior

How to:

• Resistance band is placed around the medial and distal part of the foot.

• Resistance band is stretched to full tension.

• Band is at an inclination of 45 degrees.

• The participant starts in foot abduction and moves into foot adduction while maintaining the foot’s contact with the floor throughout.

Feet For Life: Organising Your Base Franklin Method Webinar, 28th November 2020

Movement is medicine.

Tom

References:

1) Selective activation of tibialis posterior: evaluation by magnetic resonance imaging. Kornelia Kulig, Judith M Burnfield, Susan M Requejo, Michelle Sperry, Michael Terk. 2004.