Roll Ball Tibialis Posterior

Muscles worked

Setup

1. Sit on the floor with your legs extended or in a cross-legged position.
2. Cross your target leg over the opposite thigh so the inner side of your lower leg is accessible.
3. Place a firm massage ball (like a lacrosse ball) on the soft tissue just behind the medial shin bone (tibia), slightly above the ankle bump.

How to do it

1. Apply firm pressure with your hands or by leaning the weight of your leg into the ball.
2. Slowly roll the ball upward along the inner edge of the shin bone toward the mid-calf, stopping at tender points.
3. At a tender spot, perform slow ankle circles or flex your foot up and down to 'pin and stretch' the muscle.
4. Inhale deeply and exhale as you sink into the pressure, spending 30-60 seconds on one side before switching.

Form checklist

• Avoid rolling directly on the shin bone; stay on the soft tissue just behind it.
• Keep your breathing steady and avoid tensing the leg muscles being treated.
• Maintain a neutral spine while sitting to avoid lower back strain.
• Move the ball slowly and deliberately; fast rolling is less effective for deep tissue release.

Pro tips

• Focus on the lower third of the calf where the tibialis posterior is most accessible between the bone and the soleus.
• To increase the 'pin and stretch' effect, pull your toes toward your shin as hard as possible while the ball is on a tender spot.

Make it harder

• Use a firmer ball, such as a lacrosse ball or a steel massage ball, to reach deeper tissue layers.
• Perform the movement while seated in a chair, using the floor to provide more leverage and downward pressure.

Frequently asked

What muscles does the roll ball tibialis posterior work?

The roll ball tibialis posterior primarily targets the calves, and also works the abs, hip flexors, and quadriceps as secondary muscles.

What equipment do you need for the roll ball tibialis posterior?

The roll ball tibialis posterior requires no equipment — just your body weight.

Is the roll ball tibialis posterior good for beginners?

Yes. The roll ball tibialis posterior is a beginner-friendly movement and a strong foundation to build on.

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