Exercise
POSTERIOR TIBIALIS STRETCH
Form cues
About
The posterior tibialis stretch targets the inner ankle and calf region by everting the foot against resistance, helping address overpronation, flat feet, and inner ankle tightness.
Common mistakes
What goes wrong — and why
Bending the knee during the stretch
A bent knee reduces the tension on the posterior tibialis tendon, making the stretch much less effective.
Keep the leg as straight as possible throughout the hold. If hamstring tightness prevents this, use a slightly elevated position or prop the leg on a rolled towel.
Applying too much force suddenly
Jerking the foot into eversion can irritate the delicate posterior tibialis tendon, especially in those with existing ankle issues.
Ease into the stretch gradually and build tension slowly over 2–3 seconds before settling into the hold.
Holds too short
Holding for less than 20 seconds does not give the connective tissue enough time to respond and lengthen.
Aim for a minimum of 20–30 seconds per hold, breathing deeply to allow the tissue to relax into the stretch.
Variations · Progressions · Regressions
Adaptations for every level
Towel Posterior Tibialis Stretch
Using a towel or belt instead of a band provides a gentler, non-elastic resistance that is easier to control for beginners.
Standing Posterior Tibialis Stretch
Rolling the ankle inward against a band anchored to the side allows this stretch to be performed in a standing position.
Foot Eversion Exercise
Actively everting the foot against resistance (pulling the sole outward) strengthens the posterior tibialis rather than just stretching it.