Protecting your ankles adn feet, especially if you’re a runner, hinges on the strength of a single crucial muscle.
The tibialisposterior, though small, plays a monumental role in supporting and controlling your foot’s arch while you’re on the move. Dr. Kaylee Kuzma, a physical therapist and certified personal trainer, explains: "Weakness in this muscle can lead to overpronation, essentially flattening your foot. This sets off a chain reaction, potentially causing plantar fasciitis, shin splints, and even pain in your hips and knees due to the excess strain."
Thankfully, you can directly address this issue with targeted exercises. In her recent instagram Reel, Dr.Kuzma demonstrates a series of movements designed to fortify the tibialis posterior, including "foot doming." This technique strengthens the intrinsic muscles deep within your feet—the very muscles responsible for supporting your arches. Strengthening these smaller muscles improves activation throughout your foot, reduces your risk of injury, and even enhances your balance.
Here are some of the exercises Dr. Kuzma recommends:
Heel Raises with Ball Between Heels: This exercise works your calf muscles and tibialis posterior simultaneously.
Foot Doming with Band Under Big Toe: This exercise engages the smaller muscles in your foot, strengthening the arch support system.
Resisted ankle Inversion: This strengthens the muscles responsible for turning your foot inwards, further supporting ankle stability.
- Single-Leg Romanian Deadlift with Band Under Big Toe: This advanced exercise challenges balance and coordination while working your calf muscles and tibialis posterior.
Why Focus on Those Tiny Foot muscles?
Your feet are home to both larger, global movers responsible for movements like walking and running, and smaller, intrinsic muscles residing deep within your foot. These intrinsic muscles act like your foot’s core, providing stability to the intricate joints and laying a firm base for the larger muscles to function optimally.
when these smaller muscles falter,your feet become more susceptible to injury. Dr. Kuzma emphasizes the importance of targeted exercises for this muscle group, particularly for runners who put significant stress on their feet.
How can strengthening the tibialis posterior improve overall running performance?
Strengthening Your Feet: An Interview with Dr. Kaylee kuzma on the Crucial Role of the Tibialis Posterior
Editor: Welcome, Dr. Kuzma! Thank you for joining us today to discuss the significance of the tibialis posterior muscle in foot health, particularly for runners. Can you explain why this small muscle is so crucial?
Dr.Kuzma: Thank you for having me! The tibialis posterior is vital as it supports and controls the arch of your foot. when this muscle weakens, it can lead to overpronation, which essentially flattens the foot and can set off a chain reaction of injuries like plantar fasciitis, shin splints, and even hip and knee pain due to excess strain.
Editor: That’s an insightful overview. Since many runners may not even know they have weak tibialis posterior muscles, what symptoms should they look out for?
Dr. Kuzma: Absolutely. Common symptoms can include pain in the feet, particularly around the arches, and also discomfort in the shins, hips, and knees. Runners might also notice instability while running or an increase in fatigue, as the body compensates for weaknesses in the foot’s structure.
Editor: It sounds like a well-balanced training program is key.What exercises do you recommend to strengthen the tibialis posterior and its related muscle groups?
Dr. Kuzma: Yes, focusing on strengthening those smaller foot muscles can make a significant difference. Here are a few exercises I recommend:
- Heel Raises with Ball Between Heels: This exercise not only works the calf muscles but also reinforces the tibialis posterior.
- Foot Doming with Band Under Big Toe: This movement engages the intrinsic muscles of the foot,improving arch support.
- Resisted Ankle Inversion: This strengthens the muscles that help with inward foot movement, crucial for ankle stability.
- Single-Leg Romanian Deadlift with Band Under Big Toe: This more advanced exercise challenges your balance and coordination while targeting the calf and tibialis posterior muscles.
Editor: Those sound practical and effective! Could you elaborate on the concept of the foot’s intrinsic muscles and thier role in overall foot health?
Dr. Kuzma: Certainly! The intrinsic muscles are the smaller muscles located deep within your foot.They act like your foot’s core, providing stability and support to the intricate joints. When these muscles are strong, they create a solid foundation that allows larger muscle groups to function efficiently. If the intrinsic muscles are overlooked,though,the likelihood of injuries increases considerably,especially for athletes like runners who put their feet under considerable stress.
Editor: That makes a lot of sense! As a physical therapist, what advice do you have for runners who are looking to incorporate foot strength training into their routine?
Dr. Kuzma: My primary advice would be to start incorporating these targeted exercises gradually and consistently. It’s important to listen to your body and be aware of any discomfort that may signal overexertion.Additionally,integrating foot-strengthening exercises two to three times a week can significantly improve foot strength,balance,and overall running efficiency. Remember, strong feet lead to better performance and a reduced risk of injury.
Editor: Thank you, Dr. Kuzma, for sharing this invaluable insight into the importance of the tibialis posterior and foot health for runners.Your expertise undoubtedly illuminates how essential it is indeed to pay attention to our feet,especially for those who are active.
Dr. Kuzma: Thank you for the possibility to discuss this! I hope that runners take this information to heart and prioritize foot health in their training routines. Strong feet are the foundation of great performance!