Tibialis Posterior Heel Raise

Instructions

1. Stand tall with your feet about hip-width apart.

2. Place a small ball between your heels.

3. Keep gentle pressure on the ball so it stays in place.

4. Let your toes point in neutral.

5. Rise up onto the balls of your feet into a heel raise.

6. Pause briefly at the top.

7. Slowly lower your heels back down with control.

Common Compensations

• Do not let the ball slip or fall.

• Do not let your ankles roll inward or outward without control.

• Do not let your knees cave inward.

• Do not grip the floor aggressively with your toes.

• Do not rush the lowering phase.

• Do not lean your body forward or backward to make the heel raise bigger.

Extra Info

• You should feel this mostly in the calves, arches, and the muscles along the inside of the ankles and feet.

• You may also feel the muscles around the heels and inner lower legs working to keep the ball in place.

• The ball helps encourage better alignment and muscle engagement during the heel raise.

• The movement may be smaller than a regular heel raise, and that is okay if you are keeping good control.

• You should not feel sharp pain in the feet, ankles, knees, or calves.