Training Program for the Tibialis Posterior Muscle

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1 Week Exercise Week 10: Day 1 Training Program for the Tibialis Posterior Muscle Week 11: Day 1 Sabrina Jayne Charlesworth Stine Magistad Johansen Week 12: Day 1 12 Hogeschool van Amsterdam Amsterdam School of Health Professions European School of Physiotherapy Tafelbergweg BD Amsterdam The Netherlands

2 Introduction This booklet contains the 4 exercises you have been asked to carry out whilst taking part in the study. The exercises will be carried out once a day for 12 weeks. Please complete the exercises in the order they are displayed in this booklet. Every 4 weeks the exercise will be adjusted and exercise check-ups will be scheduled with your assessor after weeks 1, 3, 6 and 10. Exercise Week Week 7: Day 1 Accompanying this leaflet is an exercise diary for you to fill in daily after completing all 4 exercises. If you have any problems with the exercises described in this booklet then please contact your assessor. Contact: Sabrina Jayne Charlesworth: sabrina.charlesworth@gmail.com Stine Magistad Johansen: stinemagistad@gmail.com 2 Week 8: Day 1 Week 9: Day 1 11

3 Exercise Week Week 4: Day 1 1. Unilateral Balance 1. Stand on one foot and raise your arch whilst maintaining balance 2. Do not use the wall for balance or support 3. Keep your knee slightly bent and over the toes throughout the exercise 4. The picture on the right shows the wrong knee position Week 5: Day 1 Week 6: Day 1 1. Raise arch whilst balancing 4. Wrong knee positioning 10 3

4 2. Closed Chain Resisted Foot Adduction Training Diary 1. Sit with knees at a forearm s length apart and bent to approximately 80, with feet on the ground 2. Stabilise your leg by placing the opposite hand between the knees and reinforcing it with the same hand as the foot being exercised 3. Loop a green Thera-Band around your foot and stretch it sideways to full tension, while maintaining a 45 angle of inclination with the floor 4. Secure the band to a fixed object (e.g. table) to maintain constant tension throughout the exercise. Make sure the Thera-Band is 60cm away from the base of the table 5. Starting with your toes turned out, slide toes toward the midline of your body and back again. Knee should not move 6. The starting position and ending position are marked on the floor and that range will be achieved with each repetition of the exercise 7. The foot is flat on the floor during the entire exercise Exercise Week Week 1: Day 1 Week 2: Day 1 1. Knees a forearms length apart 2. Stabilise leg Week 3: Day 1 4 9

5 Exercise Repetitions/ Duration Unilateral Balance Closed Chain Resisted Foot Adduction Closed Chain Unilateral Supination Bilateral Heel Raise with Tennis Ball Week 1-4: 4 min Week 5-8: 5 min Week 9-12: 6 min Sets Rest Between Sets - - Body weight 10 Week 1-4: 1 set 45 seconds Green Thera- Band Week 5-8: 2 sets Week 9-12: 3 sets 10 Week 1-4: 1 set 45 seconds Body weight Week 5-8: 2 sets Week 9-12: 3 sets 10 Week 1-4: 1 set 45 seconds Body weight Week 5-8: 2 sets Week 9-12: 3 sets Resistance Frequency Exercise Overview 3. Loop Thera-Band around foot 5. Slide toes inwards 6. Start and end positions marked on floor 8 5

6 3. Closed Chain Unilateral Supination 1. Stand on one foot on a step with the inside of your foot over the edge of the step. Your other leg should hang in the air 2. Lower your arch as low as possible and raise it again slowly 3. It is important to only move your foot and not your whole leg 4. Keep knee slightly bent throughout the exercise 5. Keep your knee over the toes during the exercise 6. Fingertips can touch the wall to provide balance, but not support 4. Bilateral heel Raise with Tennis Ball 1. Start in a standing position with the tennis ball between your ankles 2. Slowly lift your heels off the ground and put weight onto your toes and slowly lower heels again 3. Squeeze the ball throughout the exercise and keep knees straight 4. Place finger tips on the wall for balance, but not support 3. Squeeze ball 2. Lower arch raise arch 6 7

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