Training Program for the Tibialis Posterior Muscle

Exercise
1
2
3
4
Comments
Week
Week 10:
Day 1
Day 2
Day 3
Training Program for the Tibialis
Day 4
Posterior Muscle
Day 5
Day 6
Day 7
Week 11:
Day 1
Sabrina Jayne Charlesworth
Day 2
Stine Magistad Johansen
Day 3
Day 4
Day 5
Day 6
Day 7
Week 12:
Day 1
Day 2
Day 3
Day 4
Hogeschool van Amsterdam
Amsterdam School of Health Professions
Day 5
European School of Physiotherapy
Day 6
Tafelbergweg 51
1105 BD Amsterdam
Day 7
The Netherlands
12
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
1
2
3
4
Comments
Week
Week 7:
Day 1
Day 2
Day 3
Day 4
Day 5
Accompanying this leaflet is an exercise diary for you to fill in daily after
completing all 4 exercises.
Day 6
Day 7
Week 8:
Day 1
Day 2
Day 3
Day 4
Day 5
If you have any problems with the exercises described in this booklet then
please contact your assessor.
Day 6
Day 7
Week 9:
Day 1
Day 2
Day 3
Day 4
Contact:
Day 5
Sabrina Jayne Charlesworth: [email protected]
Day 6
Stine Magistad Johansen: [email protected]
Day 7
2
11
1. Unilateral Balance
Exercise
1
2
3
4
Comments
Week
Week 4:
1. Stand on one foot and raise your arch whilst maintaining balance
2. Do not use the wall for balance or support
Day 1
Day 2
3.
Keep your knee slightly bent and over the toes throughout the exercise
4.
The picture on the right shows the wrong knee position
Day 3
Day 4
Day 5
Day 6
Day 7
Week 5:
1. Raise arch whilst balancing
4. Wrong knee positioning
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Week 6:
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
10
3
2. Closed Chain Resisted Foot Adduction
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
Training Diary
Exercise
2
3
4
Comments
Week
Week 1:
Day 1
Day 2
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
Day 3
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
Day 4
5. Starting with your toes turned out, slide toes toward the midline of your
body and back again. Knee should not move
Day 6
6. The starting position and ending position are marked on the floor and
that range will be achieved with each repetition of the exercise
1
Day 5
Day 7
Week 2:
Day 1
Day 2
7. The foot is flat on the floor during the entire exercise
Day 3
Day 4
1. Knees a forearms length apart
2. Stabilise leg
Day 5
Day 6
Day 7
Week 3:
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
4
9
8
10
10
Bilateral Heel
Raise with
Tennis Ball
10
Week 9-12: 6 min
Closed Chain
Unilateral
Supination
Closed Chain
Resisted Foot
Adduction
Week 9-12: 3 sets
Week 5-8: 2 sets
Week 1-4: 1 set
Week 9-12: 3 sets
Week 5-8: 2 sets
Week 1-4: 1 set
Week 9-12: 3 sets
Week 5-8: 2 sets
Week 1-4: 1 set
-
Week 1-4: 4 min
Unilateral
Balance
Week 5-8: 5 min
Sets
Repetitions/
Duration
Exercise
Once a day
Body
weight
Green
TheraBand®
Body
weight
Body
weight
-
45 seconds
45 seconds
45 seconds
Once a day
Once a day
Once a day
Frequency
Resistance
Rest Between
Sets
Exercise Overview
3. Loop Thera-Band®
around foot
5. Slide toes inwards
6. Start and end positions
marked on floor
5
3. Closed Chain Unilateral Supination
4. Bilateral heel Raise with Tennis Ball
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
1. Start in a standing position with the tennis ball between your ankles
2. Lower your arch as low as possible and raise it again slowly
2. Slowly lift your heels off the ground and put weight onto your toes and
slowly lower heels again
3. It is important to only move your foot and not your whole leg
3. Squeeze the ball throughout the exercise and keep knees straight
4. Keep knee slightly bent throughout the exercise
4. Place finger tips on the wall for balance, but not support
5. Keep your knee over the toes during the exercise
6. Fingertips can touch the wall to provide balance, but not support
2. Lower arch...
3. Squeeze ball
2. ...raise arch
6
7