The posterior tibialis stretch targets the posterior tibialis — a deep calf muscle that supports the arch of the foot and inverts the ankle. Tightness in this muscle contributes to flat feet, plantar fasciitis, and shin splints. The stretch involves dorsiflexing and everting the foot.
Muscle Group
Calves
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Stretches the posterior tibialis (deep inner calf)
- Helps relieve plantar fasciitis and shin splints
- Improves ankle eversion mobility
- Supports better arch function
- Useful for runners with foot pain
- No equipment needed
How to perform
- Sit on the floor with your right leg extended. Cross your left ankle over your right thigh.
- Use your right hand to grip the top of your left foot.
- Gently pull your left toes back toward your shin while turning the sole outward (eversion).
- You should feel a stretch through the inner side of your left lower leg, behind your shin.
- Hold for 20 to 30 seconds. Breathe deeply.
- Release and shake out your foot. Switch sides.
- For a standing version: place one foot on a curb or step with the inside edge slightly elevated.
- Repeat two to three times per side.