Anterior Muscle Stretch & Exercise of the Tibialis
One of the lesser-known muscles in your body is the anterior tibialis muscle. This muscle is crucial in gait, balance and overall foot function. If this muscle is tight and/or weak, it can lead to a variety of foot and leg issues. Thankfully, there are exercises available to help stretch and strengthen your anterior tibialis.
What is the Anterior Tibialis Muscle?
The anterior tibialis is a skeletal muscle located on the anterior portion of your lower leg. It originates on the anterior superior tibia and inserts on the bottom of your foot. Because of its location, it functions to dorsiflex your foot, or in other words pull your toes toward your shin. It can also help to supinate your foot, or turn the foot in toward the middle. The anterior tibialis muscle is the functional antagonist of the calf muscle, which is the dominant muscle of the lower leg.
Why the Anterior Tibialis is Important
As the antagonist of the calves, the tibialis anterior plays a crucial role in foot function. If your tibialis anterior is weak, you may not get the toe lift you need in gait, thus creating an inefficient stride, wasting energy and risking injury. Common injuries caused by a weak tibialis anterior include shin splints and plantar faciitis. Shin splints are caused by overuse of the legs, usually in running; however, with a stronger tibialis anterior the foot-strike phase of gait can become less impactful, thus reducing the overall impact of running.
To stretch your tibialis anterior, wear a comfortable pair of shoes with a sturdy top near the laces. Stand on one foot, and reach back with the other foot and set the toes and top of the foot on the ground. Lightly press the top of that foot closer to the ground, effectively pointing your toes farther away from you. As you do this, you will feel a stretch in the front of your leg. Find a point at which you feel a moderate stretch and hold for at least 30 seconds but no more than 60. Switch feet and repeat on the other side. Be careful not to push too hard; this is a stretch you want to do lightly.
To strengthen your tibialis anterior, stand leaning against a wall with your back. Move both feet about 1 foot in front of the wall and keep them hip-width apart. Maintaining straight legs, simply raise your toes as high as you can off the ground, and then lower them back down. Repeat 20 to 30 times. This will cause your tibialis to fatigue quite quickly but will result in significant strength gains. Another exercise choice is to walk around on your heels for 30 seconds. This forces a constant contraction of the tibialis anterior muscles and is great for more advanced exercisers. Whichever exercise you are doing, perform it on three nonconsecutive days of the week.
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