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    Posterior Tibia Exercises

    Uploaded by

    Kapil Tomar
    The document provides instructions for a series of posterior tibialis tendon exercises including stretches and strengthening exercises. The exercises include calf stretches done sitting or standing with the knee bent or straight. Additional exercises use a theraband or towel to strengthen the tibialis posterior muscle in various motions like plantarflexion, inversion, and eversion. Instructions are given for exercises done sitting, standing on one leg, walking on toes, and bringing the soles of the feet together. Specific instructions are omitted where repetitions, sets, hold time, or sessions per day are not provided.

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    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd

    Posterior Tibia Exercises

    Uploaded by

    Kapil Tomar
    526 views2 pages
    The document provides instructions for a series of posterior tibialis tendon exercises including stretches and strengthening exercises. The exercises include calf stretches done sitting or standing with the knee bent or straight. Additional exercises use a theraband or towel to strengthen the tibialis posterior muscle in various motions like plantarflexion, inversion, and eversion. Instructions are given for exercises done sitting, standing on one leg, walking on toes, and bringing the soles of the feet together. Specific instructions are omitted where repetitions, sets, hold time, or sessions per day are not provided.

    Original Description:

    Shin Splints

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    The document provides instructions for a series of posterior tibialis tendon exercises including stretches and strengthening exercises. The exercises include calf stretches done sitting or standing with the knee bent or straight. Additional exercises use a theraband or towel to strengthen the tibialis posterior muscle in various motions like plantarflexion, inversion, and eversion. Instructions are given for exercises done sitting, standing on one leg, walking on toes, and bringing the soles of the feet together. Specific instructions are omitted where repetitions, sets, hold time, or sessions per day are not provided.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    526 views2 pages

    Posterior Tibia Exercises

    Uploaded by

    Kapil Tomar
    The document provides instructions for a series of posterior tibialis tendon exercises including stretches and strengthening exercises. The exercises include calf stretches done sitting or standing with the knee bent or straight. Additional exercises use a theraband or towel to strengthen the tibialis posterior muscle in various motions like plantarflexion, inversion, and eversion. Instructions are given for exercises done sitting, standing on one leg, walking on toes, and bringing the soles of the feet together. Specific instructions are omitted where repetitions, sets, hold time, or sessions per day are not provided.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    Posterior Tibialis Tendon Exercises

    Sit with knee straight and towel looped around involved foot. Gently pull until stretch is felt in calf. Hold _____ seconds. Perform ____ sets per session. Peform ____ sessions a day.

    Sit with knee bent and towel looped around involved foot. Gently pull until stretch is felt in calf. Hold _____ seconds. Perform ____ sets per session. Peform ____ sessions a day

    With knee straight, place foot against wall as shown. Lean forward until stretch is felt in calf. Hold _____ seconds. Perform ____ sets per session. Peform ____ sessions a day.

    With knee bent, place foot against wall as shown. Lean forward until stretch is felt in lower calf. Hold _____ seconds. Perform ____ sets per session. Peform ____ sessions a day.

    Attach theraband to secure object. Loop theraband around forefoot. Without moving your leg, pull theraband up towards shin.

    Attach theraband to secure object. Loop theraband around forefoot. Without moving your leg, push theraband down towards the floor. Perform ____ reps per session. Peform ____ sessions a day.

    Attach theraband to secure object. Loop theraband around forefoot. Without moving your leg, pull theraband in away from secure object. Perform ____ reps per session. Peform ____ sessions a day.

    Attach theraband to secure object. Loop theraband around forefoot. Without moving your leg, pull theraband out away from secure object. Perform ____ reps per session. Peform ____ sessions a day.

    Perform ____ reps per session. Peform ____ sessions a day.

    Place towel on floor. Keeping heel on floor, use toes to pull towel towards you. Perform ____ reps per session. Peform ____ sessions a day.

    Sit in chair with feet flat on floor. Raise heels off floor, keeping toes on floor. Perform ____ reps per session. Peform ____ sessions a day.

    Sit in chair with feet flat on floor. Raise toes off of floor, keeping heels on floor. Perform ____ reps per session. Peform ____ sessions a day.

    Standing with both feet flat on floor, push up on balls of feet. Return to start position.

    Balance on involved foot only. Push up on ball of foot. Return to start position.

    Stand on involved foot only. Attempt to balance on that foot only. Eyes open progress to eyes closed. Hold _____ seconds. Perform ____ reps per session. Peform ____ sessions a day.

    Walk on toes. ____steps, or ____ secs.

    Perform ____ reps per session. Peform ____ sessions a day.

    Perform ____ reps per session. Peform ____ sessions a day.

    Perform ____ sets per session. Peform ____ sessions a day.

    Hold _____ seconds. Part I: sit off table or chair with feet off ground. Keep heels together. Part II: While keeping heels together, actively bring soles of feet together. Return to starting position and repeat. Perform ____ sets per session. Peform ____ sessions a day.

    Courtesy of Vanderbilt Sports Medicine

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