Tibialis Posterior Activation Exercise

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Start Position:  

1. Stand tall with feet hip-width apart.
2. Place a tennis ball between your midfeet, just in front of your heels. 
3. Gently squeeze the ball inward with the arches of both feet to engage the tibialis posterior.  

Movement:  

1. While maintaining pressure on the ball, slowly lift your heels off the ground into a controlled heel raise. 

2. Keep squeezing the ball throughout the movement to encourage inward foot engagement (avoiding rolling out onto the pinky toes). 

3. Pause briefly at the top, then lower your heels back down slowly with control. 

4. Repeat for 2–3 sets of 10–12 reps.  

Tips:  

1. Ensure your knees stay straight but not locked. 
2. Focus on even pressure through the base of your big toes. 
3. Avoid letting the ball drop or feet roll outward.  

Benefits:  

1. Activates and strengthens the tibialis posterior muscle, which supports the medial arch.
2. Helps improve foot stability, balance, and can reduce overpronation. 
3. Great for those with flat feet, shin splints, or recovering from ankle injuries.