Tibialis Anterior
Tibialis Anterior
Stretches
Stretches
Tibialis Anterior, LOWER LEG Stretch for All sitting
Tibialis Anterior, LOWER LEG Stretch for All sitting
How to perform the stretch:
1. Start in a sitting position on a bench or chair
2. Choose the target muscle or leg you intend to stretch
3. Flex the target knee to bring the foot under the bench
4. Point the toes by flexing the ankle (Dorsiflex) to bring the toes and the top of the foot onto the mat
5. Keep the foot anchored in this location
6. Shift the body to the front edge of the bench and slightly lower your body towards the floor to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Tibialis Anterior, LOWER LEG Stretch for All standing
Tibialis Anterior, LOWER LEG Stretch for All standing
How to perform the stretch:
1. Start in a standing position
2. Choose the target muscle or leg you intend to stretch
3. Flex the target knee and extend the hip to bring the foot behind you
4. Point the toes by flexing the ankle (Dorsiflex) to place the toes and the top of the foot onto the mat
5. Keep the foot anchored in this location
6. Squat the body downwards by flexing the standing knee and hip to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Tibialis Anterior, LOWER LEG Stretch for Beginners kneeling
Tibialis Anterior, LOWER LEG Stretch for Beginners kneeling
How to perform the stretch:
1. Start in a kneeling position
2. This movement stretches both sides at the same time
3. Position both the front of the shins and the top (dorsal) surface of both feet to be touching the mat
4. Keep the torso upright and vertical throughout the entire stretch
5. Slightly flex at the hips and knees, lowering your body to increase the stretch
6. Hold the stretch for 20 Seconds
7. Release the stretch
Tibialis Anterior, LOWER LEG Stretch for Intermediates kneeling
Tibialis Anterior, LOWER LEG Stretch for Intermediates kneeling
How to perform the stretch:
1. Start in a kneeling position
2. This movement stretches both sides at the same time
3. Position both the front of the shins and the top (dorsal) surface of both feet to be touching the mat
4. Keep the torso upright and vertical throughout the entire stretch
5. Flex the hips and knees to 45 degrees, lowering your body to increase the stretch
6. Hold the stretch for 20 Seconds
7. Release the stretch
Tibialis Anterior, LOWER LEG Stretch for Advanced kneeling
Tibialis Anterior, LOWER LEG Stretch for Advanced kneeling
How to perform the stretch:
1. Start in a sitting on a mat position
2. Choose the target muscle or leg you intend to stretch
3. Place a foam roller or rolled towel under the target knee
4. Wrap a yoga strap or belt around the target foot, bringing both sides of the strap anchored off the lateral side of the foot and grasp the ends with both hands
5. Twist the outside of the ankle away from the body, everting the foot
6. Pull the yoga strap towards you, diagonally across the thighs to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Muscle Details
Muscle Details
The Tibialis Anterior is the muscle primarily responsible for dorsiflexion (upwards movement) of the foot.
Origin:
- Anterior proximal tibia upon the lateral proximal tibia, the proximal 2/3 of the anterolateral surface of tibia and the interosseous membrane.
Insertion:
- Medial cuneiform and the proximal medial plantar surface of the 1st metatarsal.
Action:
- Dorsiflexion and inversion of the ankle.
Where the Tibialis Anterior originates and attaches to the tibia is the region where tibialis anterior syndrome ‘shin splints’ are most commonly formed. This painful condition occurs when the excessively tight ‘hyper-contracted’ tibialis anterior muscle origin pulls upon the tibia. Causing inflammation of the muscle tendon (mild) and microscopic fractures of the tibia and small pieces of bone coming away (severe). The best treatment for this very painful condition is to cease any activity that exacerbates the condition and complete rest.