Roll Ball Tibialis Posterior
Relieve tension and improve flexibility in your tibialis posterior and arch with this effective roll ball technique. Target deep calf and foot muscles.
- Movement
- Isolation
- Force
- Push
- Per set
- 3 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Roll Ball Tibialis Posterior
Description
This exercise involves rolling a ball under the foot to stretch and strengthen the tibialis posterior muscle.
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How to do Roll Ball Tibialis Posterior
- 01Setup
Sit comfortably on a chair with your feet flat on the floor, or stand if you prefer more pressure, and place the roll ball under one foot.
- 02Setup
Position the ball just behind the arch of your foot, focusing on the inner aspect where the tibialis posterior muscle belly runs.
- 03
Gently apply pressure onto the ball with your foot, slowly rolling it from your heel towards the base of your toes, covering the entire arch.
- 04
When you encounter a tender spot, pause and apply sustained pressure for 15-30 seconds, allowing the muscle to release tension.
- 05
Continue rolling across the entire bottom of your foot, varying the pressure and direction to address different areas of tightness.
Tips
- Control the intensity of the pressure by adjusting how much body weight you apply onto the ball; use less pressure initially and gradually increase as tolerated.
- Experiment with different sized or firmer balls to vary the depth of the massage and target specific areas more effectively.
- Incorporate gentle ankle circles or foot flexions while rolling to further enhance blood flow and muscle release around the tibialis posterior.
- Focus on slow, deep diaphragmatic breathing throughout the exercise to promote relaxation and allow the muscle to release tension more readily.
Common mistakes
- Rolling too quickly without allowing the muscle to respond; instead, move slowly and deliberately to give the muscle tissue time to release.
- Avoiding tender areas instead of addressing them; gently apply sustained pressure to tender spots, but never roll over sharp, shooting pain.
- Applying excessive pressure right away, which can cause guarding; begin with light pressure and gradually increase as your foot relaxes.
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Is Roll Ball Tibialis Posterior good for beginners?
Roll Ball Tibialis Posterior is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Roll Ball Tibialis Posterior?
You need Rollball to perform Roll Ball Tibialis Posterior. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Roll Ball Tibialis Posterior?
Control the intensity of the pressure by adjusting how much body weight you apply onto the ball; use less pressure initially and gradually increase as tolerated. Experiment with different sized or firmer balls to vary the depth of the massage and target specific areas more effectively. Incorporate gentle ankle circles or foot flexions while rolling to further enhance blood flow and muscle release around the tibialis posterior. Focus on slow, deep diaphragmatic breathing throughout the exercise to promote relaxation and allow the muscle to release tension more readily.
What are common mistakes when doing Roll Ball Tibialis Posterior?
Rolling too quickly without allowing the muscle to respond; instead, move slowly and deliberately to give the muscle tissue time to release. Avoiding tender areas instead of addressing them; gently apply sustained pressure to tender spots, but never roll over sharp, shooting pain. Applying excessive pressure right away, which can cause guarding; begin with light pressure and gradually increase as your foot relaxes.
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Free · iPhone only · Available on the App Store