Tibialis Posterior Foot Slider

Ankle
Written By David Song

INTERNAL ROTATION FOOT SLIDER

This is a strengthening exercise for the ankle plantar flexors and inverters. Anchor one end of a band to a heavy weight or stable object. Place the other end on top of a slider disc or hand towel. Step onto the free end of the band with your forefoot. Maintain the downward pressure and pull the band inwards using your ankle while sitting. Be sure to keep the knee stacked right above the ankle during this exercise. Hold the end range for up to 5 seconds and slowly release to rotate the foot outward.

Muscles Involved:

  • Tibialis Posterior

  • Flexor Hallucis Longus

  • Flexor Digitorum Longus

Related Conditions:

  • Posterior Shin Splints

  • Eversion Ankle Sprain

  • High Ankle Sprain

  • Plantar Fasciitis

  • Achilles Tendinitis / Tendinopathy

  • Posterior Ankle Impingement

Related Exercises

Featured
Air Sit Calf Raise
Calves, Calf, Calf Strengthening, Achilles, Achilles Tendon, Gastrocnemius, Soleus, Plantar Fascia, Ankle Plantarflexion, Ankle Plantarflexors, Quadriceps, Knee Stability, Ankle Strengthening, Ankle
Air Sit Calf Raise
Calves, Calf, Calf Strengthening, Achilles, Achilles Tendon, Gastrocnemius, Soleus, Plantar Fascia, Ankle Plantarflexion, Ankle Plantarflexors, Quadriceps, Knee Stability, Ankle Strengthening, Ankle
Calves, Calf, Calf Strengthening, Achilles, Achilles Tendon, Gastrocnemius, Soleus, Plantar Fascia, Ankle Plantarflexion, Ankle Plantarflexors, Quadriceps, Knee Stability, Ankle Strengthening, Ankle
Floor Taps
Calves, Ankle Proprioception, Ankle, Knee Proprioception, Hip Proprioception, Hip Stability, Knee Stability, Ankle Stability, Quadriceps, Gluteus Medius
Floor Taps
Calves, Ankle Proprioception, Ankle, Knee Proprioception, Hip Proprioception, Hip Stability, Knee Stability, Ankle Stability, Quadriceps, Gluteus Medius
Calves, Ankle Proprioception, Ankle, Knee Proprioception, Hip Proprioception, Hip Stability, Knee Stability, Ankle Stability, Quadriceps, Gluteus Medius
Heel Raise Wall Sit
Ankle Plantarflexion, Ankle Plantarflexors, Achilles, Achilles Tendon, Calves, Gastrocnemius, Soleus, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Knee Extension, Knee Extensor, Knee Isometric Exercise, Ankle Isometric Exercise, Squat
Heel Raise Wall Sit
Ankle Plantarflexion, Ankle Plantarflexors, Achilles, Achilles Tendon, Calves, Gastrocnemius, Soleus, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Knee Extension, Knee Extensor, Knee Isometric Exercise, Ankle Isometric Exercise, Squat
Ankle Plantarflexion, Ankle Plantarflexors, Achilles, Achilles Tendon, Calves, Gastrocnemius, Soleus, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Knee Extension, Knee Extensor, Knee Isometric Exercise, Ankle Isometric Exercise, Squat
Single Leg Drop
Plyometrics, Knee Plyometrics, Ankle, Ankle Stability, Calves, Achilles, Achilles Tendon, Gastrocnemius, Sartorius, Patellar Tendon, Quadriceps Tendon, Quadriceps, Knee Stability
Single Leg Drop
Plyometrics, Knee Plyometrics, Ankle, Ankle Stability, Calves, Achilles, Achilles Tendon, Gastrocnemius, Sartorius, Patellar Tendon, Quadriceps Tendon, Quadriceps, Knee Stability
Plyometrics, Knee Plyometrics, Ankle, Ankle Stability, Calves, Achilles, Achilles Tendon, Gastrocnemius, Sartorius, Patellar Tendon, Quadriceps Tendon, Quadriceps, Knee Stability
Ankle Inversion ABC
Ankle Inversion, Ankle Invertor, Ankle Sprain, Ankle, Ankle Strengthening, Tibialis Anterior, Tibialis Posterior, Flexor Hallucis Longus, Flexor Digitorum Longus, Extensor Hallucis Longus
Ankle Inversion ABC
Ankle Inversion, Ankle Invertor, Ankle Sprain, Ankle, Ankle Strengthening, Tibialis Anterior, Tibialis Posterior, Flexor Hallucis Longus, Flexor Digitorum Longus, Extensor Hallucis Longus
Ankle Inversion, Ankle Invertor, Ankle Sprain, Ankle, Ankle Strengthening, Tibialis Anterior, Tibialis Posterior, Flexor Hallucis Longus, Flexor Digitorum Longus, Extensor Hallucis Longus
Ankle Eversion ABC
Peroneus Brevis, Peronius Longus, Peronius Tertius, Fibularis Brevis, Fibularis Longus, Fibularis Tertius, Peroneals, Fibularis, Ankle Eversion, Ankle Everter, Ankle Sprain, Ankle Strengthening
Ankle Eversion ABC
Peroneus Brevis, Peronius Longus, Peronius Tertius, Fibularis Brevis, Fibularis Longus, Fibularis Tertius, Peroneals, Fibularis, Ankle Eversion, Ankle Everter, Ankle Sprain, Ankle Strengthening
Peroneus Brevis, Peronius Longus, Peronius Tertius, Fibularis Brevis, Fibularis Longus, Fibularis Tertius, Peroneals, Fibularis, Ankle Eversion, Ankle Everter, Ankle Sprain, Ankle Strengthening
Slant Board Single Leg Calf Raise
Ankle Plantarflexion, Ankle Plantarflexors, Calf, Calf Strengthening, Calves, Gastrocnemius, Soleus, Achilles, Achilles Tendon, Plantar Fascia
Slant Board Single Leg Calf Raise
Ankle Plantarflexion, Ankle Plantarflexors, Calf, Calf Strengthening, Calves, Gastrocnemius, Soleus, Achilles, Achilles Tendon, Plantar Fascia
Ankle Plantarflexion, Ankle Plantarflexors, Calf, Calf Strengthening, Calves, Gastrocnemius, Soleus, Achilles, Achilles Tendon, Plantar Fascia
Slant Board Calf Raise
Calf, Calf Strengthening, Achilles, Achilles Tendon, Plantar Fascia, Gastrocnemius, Soleus
Slant Board Calf Raise
Calf, Calf Strengthening, Achilles, Achilles Tendon, Plantar Fascia, Gastrocnemius, Soleus
Calf, Calf Strengthening, Achilles, Achilles Tendon, Plantar Fascia, Gastrocnemius, Soleus
Kettlebell Ankle Dorsiflexion
Calf, Calf Strengthening, Calves, Ankle Plantarflexors, Ankle Dorsiflexion, Achilles, Achilles Tendon, Plantar Fascia
Kettlebell Ankle Dorsiflexion
Calf, Calf Strengthening, Calves, Ankle Plantarflexors, Ankle Dorsiflexion, Achilles, Achilles Tendon, Plantar Fascia
Calf, Calf Strengthening, Calves, Ankle Plantarflexors, Ankle Dorsiflexion, Achilles, Achilles Tendon, Plantar Fascia
Wall Calf Stretch
Calves, Calf, Calf Stretch, Ankle Dorsiflexion, Ankle Plantarflexors, Gastrocnemius, Soleus, Achilles, Achilles Tendon, Plantar Fascia
Wall Calf Stretch
Calves, Calf, Calf Stretch, Ankle Dorsiflexion, Ankle Plantarflexors, Gastrocnemius, Soleus, Achilles, Achilles Tendon, Plantar Fascia
Calves, Calf, Calf Stretch, Ankle Dorsiflexion, Ankle Plantarflexors, Gastrocnemius, Soleus, Achilles, Achilles Tendon, Plantar Fascia
David Song
Previous

Standing Lunge Stretch
Next

Banded Heel Raise Side Steps