Smart Workout Diary

Posterior Tibialis Stretch

The posterior tibialis stretch uses ankle dorsiflexion and eversion to lengthen the muscle along the inner lower leg. It can support ankle and foot mobility and may be useful as part of a lower-leg flexibility routine. Keep the stretch gentle and controlled rather than forcing the foot outward.

Demonstration

Posterior Tibialis Stretch — demonstration 1
Posterior Tibialis Stretch — demonstration 2

Instructions

  1. Sit upright on a stable surface with one leg extended comfortably in front of you.
  2. Hold the forefoot of the extended leg with both hands, keeping the knee relaxed and the heel in contact with the floor.
  3. Draw the toes toward your shin, then gently guide the sole of the foot outward so the foot moves into dorsiflexion and eversion.
  4. Hold a mild stretch along the inner lower leg while breathing steadily, then slowly return to neutral and repeat on the other side.
Muscle Group
Lower Legs
Type
Stretching
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Use light pressure: seek a mild pulling sensation, not sharp pain, numbness, or cramping.
  2. Keep the heel down and move from the ankle rather than twisting the knee or hip.
  3. Move slowly into and out of the position; do not bounce or force the foot farther outward.
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