Tibialis Posterior and heel pain
The Tibialis Posterior muscle is a thin long muscle along the back of tibia ( a bone on the calf). When in good condition it helps keep the arch of the foot in good condition and balanced … neither too high nor too low. Trigger points on this muscle radiate pain to the heel much like the Gastrocnemius and the Soleus.
That is why using our app Painalog can help you identify the exact combination of muscles that are the cause of your pain.
You can download the app on Google Play Store or get it on App store and give it whirl for free for seven days. However if you are sure that it is the Soleus then read on to learn how to locate, self release and stretch the muscle.
STEP 1: How to Locate the Tibialis Posterior Trigger Point #One
The Tibialis Posterior is a muscle present on your calf, posterior to the shin bone (or tibia, where it gets its name from). It helps in stabilizing the ankle joint and in the formation of the arch of the foot. It also helps in turning the foot inward and in the straightening of the foot for when your toes point away from the body (like in ballet). To locate it, you have to first locate the tibia. Since this muscle is behind the tibia, trace the bone horizontally with your thumbs and feel behind it. Now move your foot up and down and you will feel the Tibialis Posterior contract beneath your fingers.
STEP 2: How to Self-Release the Tibialis Posterior Trigger Point # One
To massage the Tibialis Posterior muscle, sit down in a position that is comfortable and raise the affected leg within arm’s reach. You can do this while sitting cross-legged on the floor, or while on a chair with your affected leg resting on the opposite knee. As instructed in the previous video, use the pads of your thumb to locate the muscle – either one or both as is your preference – and place them over the trigger point, pressing gradually. Hold for about 30 seconds and release.
STEP 3: How to Stretch the Tibialis PosteriorTrigger Point # One
The Posterior Tibialis muscle helps in turning the foot inward and down. To stretch it, sit with one knee down and the affected leg stretched out in front of you, keeping the knee slightly bent and its heel on the floor. Now grab your foot with your right hand and bring the toes up and out. Hold for about 30 seconds to a minute and release.