Posterior Tibialis Stretch

준비 자세

1. 01Sit on a chair or bench and cross the target ankle over the opposite knee.
2. 02Grip the midfoot with one hand and the heel with the other.
3. 03Relax the lower leg completely before applying tension.

수행

1. 01Pull the forefoot upward into dorsiflexion.
2. 02Add gentle eversion by turning the sole of the foot outward, away from the midline.
3. 03Hold the stretch at a mild-to-moderate intensity along the inner shin and ankle.
4. 04Release slowly and repeat on the other side.

체크포인트

• -Stretch is felt along the inside of the shin and ankle, not as pinching on the outside.
• -The lower leg stays relaxed; the hands do the work.
• -Breathing stays slow and steady through the hold.

흔한 실수

• -Cranking the foot aggressively into pain instead of a mild stretch.
• -Only dorsiflexing the ankle without the eversion component.
• -Tensing the calf and fighting the stretch.
• -Rushing the hold with only a few seconds per side.