The tibialis anterior muscle on the front side of the lower leg plays an important role in running and walking. There are several simple movements to work the tibialis anterior muscle with or without a resistance band (elastic band to increase muscle resistance). Because of its simplicity, this exercise is often ignored until the muscles start to feel sore during exercise. Therefore, take the time to train so that you can run or do other sports comfortably and improve your physical fitness.
Step
Method 1 of 2: Stepping Feet
Step 1. Perform a toe lifting motion
One easy way to work the tibialis anterior muscle is while leaning against a wall. This exercise can be done anywhere, but make sure you are leaning against a solid wall.
- Stand with your shoulders, back, and buttocks against the wall. Place your feet on the floor slightly forward so that your heels are 25-30 cm from the wall.
- Point your toes up while pressing your heels into the floor so you can stretch as much as possible. This movement is called dorsiflexion.
- Slowly lower your toes to the floor, but don't let them touch the floor.
- Do this movement 10-15 times to complete 1 set. When you're done, lower your toes to the floor to rest for a moment then do another 1-2 sets.
Step 2. Perform the above movement while lifting one leg
This move is the same as the exercise described above, but this time, you're standing on one leg. This movement may be a little more difficult so it is more appropriate if you do it after you have done the above movement.
- Stand leaning against a wall and place one foot (eg right foot) on the wall.
- Perform dorsiflexion movements of the toes that touch the floor (left foot) 10-15 times. When you're done, do the same movement to train the right leg.
- You don't need to rest when you lower your leg off the wall to work the other leg because you're standing on only one leg during the exercise.
Step 3. Step on the foot while resting on the heel
This exercise can be done without leaning against a wall. This time, you're still dorsiflexing, but while walking.
- Stand straight with your feet shoulder-width apart without leaning against the wall.
- Step one foot forward (eg right foot), but make sure that only the right heel touches the floor. Move your feet forward as if you were walking everyday at a normal pace. So, you are free to determine the width of the foot steps when walking.
- Do not lower your right toe while walking. Make sure the ball of the right foot is a maximum of 2 cm from the floor.
- Return the legs to the starting position.
- After doing this movement 10-15 times to train the right leg, train the left leg in the same way.
- As a variation, practice walking around the room on your heels. Step slowly while maintaining balance. If you feel unsteady, stop walking and lower your toes to the floor.
Step 4. Do the stretch while sitting
This simple movement can be done anywhere. You should practice using a soft base, such as a yoga mat or carpet because this exercise is done while sitting on the floor.
- Sit cross-legged on the floor. Point your toes back so that the backs of your feet touch the mat or carpet.
- Slowly lean back so that your heels are pressed down to stretch your forefoot muscles.
- Hold on for 30 seconds. Do this movement 3 times.
- For maximum stretching, train your legs one at a time so that the weight that presses on your feet is greater. For a more intense stretch, you can elevate your knees to increase muscle resistance.
Step 5. Perform a heel hanging motion
Prepare a plank to practice steps or use the steps to support the soles of the feet. When practicing, it's best to stand on the bottom step or bench, instead of using the top step.
- Stand on the edge of the steps, resting on the balls of your feet. Make sure you can hold on to maintain balance.
- Transfer your weight to one leg (eg right leg) then lift the other leg (left leg).
- Press the right heel down while raising the toes of the right foot.
- After returning to the starting position, do the same movement to work the left leg.
Method 2 of 2: Using Tools
Step 1. Stretch by bending your toes down
Before practicing, spread a towel on the floor. Stand up straight with both feet flat on the floor. Make sure you can hold on if needed.
- Stand by the towel with your feet hip-width apart.
- Pick up the towel from the floor by pinching the towel with your toes (eg right foot).
- Put another towel on the floor.
- Do the same movement to train the left leg.
Step 2. Do the calf muscle stretch
This exercise requires a resistance band to pull the toes toward the knee to strengthen the tibialis anterior muscle. You can use a towel if you don't have a resistance band.
- Sit on the floor with your legs stretched out in front of you.
- Wrap a resistance band or towel around the sole of your foot near the arch of your foot.
- Pull on the resistance band so that the sole of the foot is dorsiflexed by bringing the toe as close to the shin as possible. Hold this position for 10-15 seconds.
- Do this exercise 2-3 times on one leg and then work the other leg. You can work both legs alternately, but it will be faster if you stretch the calves one at a time.
- Before practicing, prepare a resistance band in the form of a tape so that it can wrap around the soles of your feet and ankles. When purchasing a resistance band, consider your current physical fitness and muscle strength. If you are already exercising regularly and want to train the tibialis anterior muscle, choose a tough resistance band if the muscle is not flexible enough or very tough if the muscle is very flexible and strong.
Step 3. Perform tibialis anterior strengthening exercises
This exercise requires a resistance band and a sturdy object to help you extend your lower leg. When pulled, the resistance band serves to hold your foot while you dorsiflex it. So, prepare a resistance band and a sturdy object that can hold the resistance band when pulled.
- Sit on the floor with your legs stretched out in front of you, pointing your toes up.
- Wrap the resistance band around the instep and a sturdy object, such as a table leg or other heavy enough object to prevent it from shifting.
- Pull on the resistance band using the sole of the foot in dorsiflexion.
- Do this movement 10-15 times and then train the other leg. If you want to increase your resistance, use a stiffer resistance band or do 20-30 reps while working each side.
Step 4. Walk like a monster
If there is enough space for walking, stretch with a resistance band as you walk. This exercise is useful for stretching the tibialis anterior and hip abductors muscles.
- Stand straight with your feet shoulder-width apart.
- Wrap the resistance band around your ankle or thigh.
- Step your right foot diagonally to the right front then move your left foot so that its position is parallel to your right foot.
- Step back to the starting position one at a time.
- If there is enough space, walk forward a few steps before returning to the starting position. Make sure you walk with your legs alternated with each step.
Tips
- To prevent pain in the tibialis anterior muscle, make it a habit to train the calf muscles, abductor muscles, and hip muscles. This step helps stabilize the muscles around the shin so it doesn't hurt.
- This exercise doesn't need to be done so long that you spend all your time working out just working the tibialis anterior muscle. Instead, do the steps above as part of a warm-up exercise before your regular workout because it helps strengthen your lower legs so you're ready for more challenging moves.
