PT Squared, LLC

Posterior tibialis tendons don't just need rest. They need the right amount of load at the right time. 🩵💪🏼

While research specific to the posterior tibialis tendon is limited, evidence across tendinopathies suggests isometrics can be a useful tool for reducing pain in some individuals. They're best used as part of a progressive loading program and not as a standalone treatment.

When symptoms are more irritable, isometrics can be a helpful way to introduce light, tolerable loading while keeping the muscle active. As symptoms settle, the goal is to gradually progress into heavier strengthening exercises to build capacity and restore confidence.

This seated figure-4 posterior tibialis isometric is one option that fits into the 🩵 Love phase of my Love + Load™ framework before progressing into 💪🏼 Load.

Remember: Love when needed. Load when ready. And don't be afraid to come back to Love if symptoms flare along the way.

*Exercises should always be individualized and progressed based on your symptoms, goals, and response to loading.

Comment or DM questions!
Melissa

Recovery isn't a straight line. 📈📉📈📉

While this reel focuses on signs that an injury may be ready for more 💪🏼 load, it's important to remember that Love + Load™ is not an all-or-nothing approach.

You don't move from 🩵 Love to 💪🏼 Load and never look back.

In reality, most people move back and forth between the two throughout recovery.

🩵 ↔️ 💪🏼

A flare-up, a hard workout, poor sleep, increased stress, or simply asking more of the tissue may mean it needs a little extra 🩵 love again before progressing the 💪🏼 load.

That's why I often say:

🩵 Love when needed.
💪🏼 Load when ready.

And if needed...

🩵 Love again.

The goal isn't to avoid symptoms completely or push through them at all costs.

The goal is to find the right balance between calming the tissue and building its capacity.

That's where the magic happens. 🪄

Comment FRAMEWORK if you'd like to learn more!

One of the biggest challenges in injury recovery isn't knowing that exercise helps.

It's knowing how much load is enough, how much is too much, and when an injury needs a little more love.

That's exactly why I created the Love + Load™ framework.

🩵 Love when needed.
💪🏼 Load when ready.

Recovery is rarely all love or all load. Learning to balance the two is where the magic happens.

Comment FRAMEWORK if you'd like more information. 🩵💪🏼