How to strengthen Tibialis Posterior to cure Shin Splints

Gary Moller, thank u for inspiring me with this video. I’ve been doing this (on a foamed mat) for about a year. My feet are way stronger now than before starting this exercise.
@conradbate: You’re so right. I completely agree with you talking about the positive effects of the vibram 5 fingers. I had very weak feet and pain in my knees. Then, 2 years ago I startet running up and down mountains in vibrams and I did Gary Moller’s exercises. Now: stronger lower body, improved gait, no pain anymore.

These excercises are excellent, and so far they have worked really well but I am not sure if I am doing them right becasue the person doing them in the video has excellent ankle inversion compared to me.

On a different note I see a lot of people talking about running form. Please read Gordon Pirie’s book on running (it’s royalty free available as PDF)

Lastly please ditch your running shoes to learn how to run you MUST be barefoot/vibram 5 fingers. It’s far far far far better.

barefoot > Shoes.

Thanks for this

lol sprinting shoes are like running barefoot dude! ouch!

How about doing this on a step, so your foot has more range of movement? Thats what im doing, just wondering if others do?

my ankle been killin me from havin to stand for 12 hours at a time but doing just 40 of these its feeling a lil better.

shin splints are caused by over extending your foot in front of your body as you run. sprinting shoes encourage natural running, on the balls of your feet (no heel whatsoever).

Are you insane. Sprinting shoes are what cause shin splints and other problems. Everytime I race in mine, my shins kill me after. There is no support in racing flats, you might as well run barefoot.

Where should the burn be felt? I feel it in the lower portion of my calves, after about 30 reps as you describe.

people should use sprinting shoes instead of running shoes. running shoes are horribly designed for the most part. super thick, comfy heels make improper running form intuitive.

are you running heel to toe? if you are having trouble keeping your foot straight while running, it may be because you are not running on the balls of your feet enough. you must never strike the ground with your heel. for one thing, this produces strain on the heel/arc area, and secondly, the heel is best used to balance while at a standstill, it is too narrow, however to be used and expect a stable, centered stride.

The third shows and awesome exercise for ankle strength, and will sort out your over pronation problem, honestly I CANNOT speak too highly of this exercise, try it, youll see just how greta it is when the pump hits you around 50 secs in LOL

Good luck guys

The first shows you how to do the eccentric (lowering) portion of a calf raise, Google ‘achilles tendonitis eccentric calf raise’ and you will see all the research showing this to be the BEST thing for achilles tendonitis, and the great thing is, you will feel immense relief fromt he very first session!!!

The second video shows exercises for the lower leg, one of which is what I previously called a ‘foot raise’, this is infact a ‘dorsi flex’ foot raise and is the BEST thing for knee tendonitis

Hi gang,

If you do a youtube search for the following videos, you will see the exercises that have helped me the most, I do at least one of these each day:

- Achilles Tendinitis Rehab
- Shin Splint Exercises – Kinetic Health
- 36.3 Ankle Inverters Tibialis Posterior Strengthening

contd…

WoW, this will be a god send if it works for me.

hmmm lets see if this helps when in the army

I did so many calf raises that I got Compartment Syndrome in the calf muscle. So take it easy with calf raises don´t over do it.

…contd:

..astonishingly so infact, and my achilles tendonitis is definitley reducing; again, I am somewhat taken aback by the results TBH

I am hoping that these execises will also – over a longer period – sort out my over pronating right foot/ankle; I presume that issue will right itself as my musculature in that are is built up by these two exercises?

Either way, so far it has all been positive

I will deffo buy a theraband to add to the mix , I want ballet dancers feet LOL

Cheers all

Ok, so far I have been doing the following 3 day on 1 off:

- two sets of 60 reps of the ‘calf raise’ exercise in this video for my tibialis posterior
- two sets of 200 reps of the ‘foot raise’ exercise – found on other vids – for my tibialis anterior.

They both pump like mad, and on the ‘foot raise’ exercise I had to start with 2 sets of 100 and build up over a couple of sessions.

I also stretch after each exercise.

I can honestly say that my knee inflamation has diminished,

…contd:

yeah im in the UK

my rigth foot over pronates and I have achiles tendonitis along with knee pain, thats why I figured id look for some vids on the subject.

Would the exercises that most all ballet dancers do (the thera-band foot/arch thing) be any good for my problems?

what about the walking on heels one?

Im guessing they couldnt hurt?

TBH, im going to pop into the docs office and arrange to see the podiatrist

Cheers for the info.

bujt surely these exercises do away with the need for orthotics once the recovery starts to occur?

damn, im confused lol

oh and, if this exercise works for someone, am i right in thinking that person wont need orthotic insoles? or would such insoles be a good addition in their own right?

fuckin great vid gaz!!

any idea re: how long until the average person (with achilles tendonitis and knee pain) might see improvement after using this exercise?

would it be a good idea to add a calf/achilles stretch after the exercise?

thanks again.

People would not have as many injurys if they actually used there foot instead of letting there shoes do all the work. People need to strengthen there feet because they wear shoes all the time we have ten muscle in our lower leg/ankle for walking 8 of these muscles are disabled once a running shoe takes over. This is fact