What contributes to Tibialis posterior tendonitis?
Limited ankle dorsiflexion
What contributes to limited ankle dorsiflexion?
Weakness of Glutes
|Placing the book under my foot, makes my leg functionally longer. My right foot is|
pronated and the heel is angled away.
|Landing excessively on the outside of|
the foot increases stress to the Tibialis
|Landing equally across the foot decreases|
the stress to the Tibialis Posterior tendon.
Normal running form is to strike the ground on the outside of the foot, then roll to the inside. This is called pronation. However, some runners strike the ground too far on the outside portion of the foot.This places a lot of stress on the tibialis posterior tendon whose role is to slow down pronation. The more the foot strikes on the outside, the tibialis posterior has to work more to control the motion.
2) Gluteal and core strengthening program is important to indirectly control the lower leg. There are numerous post on how to strengthen the core. The core video in this post is a great progression.
Put your hands on your hips and feel for a bony landmark on each side with your thumbs. This landmark is called posterior superior iliac spine, PSIS for short. If your right side is lower, that leg is functionally longer (shown above). If your left side is lower, that leg is functionally longer.
To correct a right posteriorly rotated SI joint, we are going to use the right hip flexors to rotate the illium forward and counter using the glutes/hamstrings to rotate the left side backwards. Lay on your back with your knees bent. Bring your right leg up and use your hands to resist at the knee. At the same time dig your left heel into the ground. Hold this for 6 seconds and repeat 3 times. Next take a hard object ( I like using my foam roller) and squeeze between your knees for 6 seconds 3 times.
Practice landing with equal force across the foot. This decreases the distance the medial side part foot has to lower to the ground which will lessen the stress to the tibialis posterior tendon.
These are some of the contributing factors I look at when assessing a runner with tibialis posterior tendonitis.