The posterior Tibialis is used to increase the eversion of the ankle and can assist in the doriflexion and plantarflexion of the foot. The two muscles which are the primary invertors for the foot are the tibialis anterior and the tibialis anterior. The tibialis anterior was discussed in previous stretch of the week post #53 but the tibialis posterior is slightly deeper in the calf and assists specifically in plantarflexion of the foot.
To do this stretch, the stretcher lies supine and everts their right ankle (the sole of their foot away from the midline) elongating the posterior tibialis to its end of range. The partner hold the lower leg with their right hand against the big toe to stabilize it. The stretcher beings to slowly attempt to turn their sole of their foot inwards against the partner’s hand, contracting the tibialis posterior. The stretcher then relaxes and inhales deeply. On the exhale the stretcher contracts the peroneals (discussed in stretch-of-the-week #55 ) to deepen the tibialis posterior stretch.
Obviously we could not include every stretch required for this sport instead this blog will aimed to cover the main stretches used and maybe a few you may not have thought of previously. Please remember to follow the safe stretching tips we have given you in the previous blog as well as the individual safety tips for static and PNF stretching.
Image taken from "Lower Body Stretches" wall chart by B. Walker.