Supine Tibial Nerve Glide
Supine · Tibial nerve pathway (back of the leg and inner ankle)
Small, pain-free movements to glide the tibial nerve pathway (back of the leg and inner ankle).
How longNew to it: 5–10 movements in a small range with no numbness. Used to it: 10–15 movements, 1–2 sets.How long and how many →
Position and focus
Supine · Tibial nerve pathway (back of the leg and inner ankle)
Starting position
Lie on your back, draw the right knee towards the chest and hold the back of the thigh with both hands. Let the leg open slightly outwards.
Movement phases
1. Set up
Stretch the left leg along the floor and let the back rest on the floor.
2. Small movements
As the knee straightens, point the toes gently; as the knee bends, pull the toes towards the shin and lift the outer edge of the foot a little. Repeat.
3. Slightly larger range
Straighten the knee a little further, without the pulling feeling getting stronger.
4. Smaller and stop
Make the movement smaller and stop with the knee bent.
What to check yourself
Check that the toes point as the knee straightens (not tensioning knee and ankle at once), that the pelvis does not lift and that there is no numbness.
Adjust the stretch
Easier: Straighten the knee less and move only the ankle.
Deeper: As long as the sensation does not change, straighten the knee a little more.
Caution
Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first. Think of a nerve glide as sliding rather than stretching, and keep the movements small. Stop if you feel numbness, tingling or pain, or if a sensation stays after moving. If you are receiving treatment for numbness or pain, check with your healthcare professional first.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
Each note describes what the whole source covers.
Basson A et al. The Effectiveness of Neural Mobilization for Neuromusculoskeletal Conditions: A Systematic Review and Meta-analysis. J Orthop Sports Phys Ther. 2017 ↗
A review of research on nerve gliding movements (neural mobilisation): combining joint movements to move the nerve pathway a little at a time.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions