If you've been dealing with foot or ankle pain, you’ve likely heard about the importance of proper arch support. What you may not know, however, is how crucial the Tibialis Posterior muscle is in providing that support. As a myotherapist, I’m here to guide you through its role and why targeted Tibialis Posterior exercises can make a world of difference for those with flat feet, weak arches, or unstable ankles.

The Tibialis Posterior muscle is a small but mighty player located deep in your lower leg. Its main task? Supporting the medial longitudinal arch of your foot—the one most responsible for keeping your foot structured and pain-free. When this muscle becomes weak, you may notice your arches beginning to collapse, leading to flat feet or pain in your ankles, knees, or even your lower back. Strong, functional Tibialis Posterior muscles reduce strain on your arches, improve foot alignment, and significantly enhance ankle stability.

For individuals suffering from aches, restricted movement, or recurring injuries, strengthening this muscle is particularly essential. A well-functioning Tibialis Posterior provides better weight distribution when walking or running, reducing the risk of muscle soreness and preventing further injuries like ankle sprains. With proper training, you can reduce the likelihood of falls and give your body the foundation it needs to restore maximum mobility.

So, how do you strengthen the Tibialis Posterior? Focus on exercises that target it directly, such as calf raises, resistance band foot inversion, and arch-lifting drills. These movements not only improve arch support and flat feet treatment but also reinforce ankle stability—critical for maintaining balance and avoiding injuries. Combining these exercises with personalised myotherapy sessions can help address muscle tightness and alleviate pain caused by weakness in this area.

At Inner Outer Health, we’re passionate about helping you move better and live pain-free. Whether you’re battling restricted movement, recovering from an injury, or looking for ways to improve mobility, we create individualised treatment plans tailored to your needs. Together, let’s strengthen your Tibialis Posterior and get you back to doing what you love most—without pain holding you back.

Do you suffer from knee pain? Did you know knee pain does not only affect sporting people but the aging population as well.

There can be multiple causes of knee pain. Some of these include:-

• Type of exercise you do (jogging etc)
• Over weight/obesity
• Hereditary reasons
• Referred pain from the back or hip
• Type of work
• Injuries
• Arthritis and
• More

Due to the shock absorbing nature of the knee, everyday wear and tear can take its toll on the joint. Not to mention the functionality of the knee makes it nearly impossible to immobilise and keep still.

Your knee is designed to absorb the pressure from gravity and your body to move the leg. Under this enormous pressure, the structures of the knee can be compromised. As you would know, it does not take much to dislocate or injure a knee enough and cause copious amounts of pain.

If this is sounds familiar to you or you know someone that does Myotherapy may be your solution.

Women and high heels. It can be a love-hate relationship.

We love what they look like, and how they make us appear taller, sexier, our legs slimmer and our calves and butt appear firmer. They make us feel confident, sexy and fashionable.

We love the multitude of beautiful designs and colours that they come in. Open any woman’s wardrobe (or shoe-cupboard!) and it becomes apparent that we do love to own a variety of shoes including heels for different occasions that may look something like this… a few pairs of stiletto’s for evening wear & cocktail parties, kitten heels for work, pumps for that hot date, wedges to add some glamour, sling-backs for summer… the list goes on! Women do love their shoes.

The part most women DON’T love, is the feeling at the end of the day when they get home from a long day at work… or perhaps at the end of a long evening/night out!

We curse & whinge under our breath that our feet ache, we have blisters or sore knees or an aching back, or we twisted an ankle when our stiletto heel got stuck in a crack in the pavement… unfortunately high-heels are not your body’s friend. In fact, they can do a LOT of damage. (Especially, if you were to wear shoes like this. I don’t know that anyone would actually wear these…)

If you are a woman who chooses fashion over function, i.e. wearing high heels regularly, perhaps after reading this, you may decide to restrict the amount of time you wear them and leave them in your wardrobe until you have a special occasion. After all, you can choose to change your shoes when they wear out, but you only get one pair of feet, and they deserve to be loved and looked after!

Read on to learn what the true effects of wearing high heels… ladies, ignorance can be bliss, however there are some things about wearing high heels that every woman needs to know. You don’t want your feet to end up like Victoria Beckham‘s

or like any of these celebrities who have paid the price of high fashion in the form of feet deformities… it just ain’t worth the pain!

1. POSTURE. High heels shift your pelvis and spine out of alignment. They redistribute your body weight by pushing your centre of mass forward, creating an anterior tilt in your pelvis, tightening the muscles in your lower back which can lead to back pain. Depending on the height of the heel, as the height increases, so does the pressure on the ball of your foot. This extra pressure can cause foot problems, such as Metatarsalgia.

2. FOOT PROBLEMS. Extra pressure on the feet and toes can cause problems such as Morton’s neuroma which is where the tissue around a nerve in between the toes thickens, causing pain and inflammation. Bunions are commonly formed by wearing shoes that are too tight, and cause a bony overgrowth that pushes the big toe inward towards the other toes, causing pain. Hammer toes are also a common deformity caused by high heels.

3. ANKLE PROBLEMS. Not only do high heels wearing heels affect your feet, your ankles are also at greater risk for injury due to the unbalanced nature of high heels. You could also end up with a Haglund’s deformity (also called “pump bump”) where irritation over time causes a small bony growth, often caused by the pressure of pump-style heels.

4. SHORTENED CALF MUSCLES & ACHILLES TENDON. Wearing heels contacts and shortens your your calf muscles and Achilles tendon. Wearing heels often can actually lead to a permanent physical shortening over time, as the muscle fibers remain stuck in their contracted state over time. This can set you up for walking difficulties, and postural dysfunction.

5. KNEE PROBLEMS. Due to the change in overall posture when wearing heels, a greater amount of pressure is put on the inside of the knee. Over time, this can lead to osteoarthritis, by the increase in joint pressure. Osteoarthritis is twice as common in women as it is in men.

6. HIP & BACK PROBLEMS. Your pelvis and especially hip flexors (located around the top front of your thighs), are affected by wearing heels. The hip flexors are forced to work harder when you are wearing heels, and can also permanently shorten over time. This can set you up for a flattening of the natural lumbar curve in your back, increasing your risk of back pain and spinal problems.

SO… is it really worth it? Are your beautiful, precious & functional feet worth the price of fashion? Short answer: No!

TIPS FOR HAPPY FEET!

To show your feet some love and appreciation since they hold you up all day long, and take you wherever you want to go, try doing some of the following:

• Limit your use of high heels to special occasions.
• Take a spare pair of flat shoes/flip-flops with you if you can.
• Wear flat, comfortable and supportive shoes most of the time.
• Walk around bare foot when you can.
• Stretch your calves and hip flexors after wearing heels.

Also, come and see us at inner outer health for some Myotherapy to assist your body to regain musculo-skeletal balance from the effects of wearing high heels. Myotherapy can be helpful to bring back balance to your pelvis, knees, ankles and help to align your entire posture so that your feet can happily support you.

You can read more about Myotherapy here, and make online bookings here.