Tibialis Anterior Exercise for Runners [Ep52]
Tibialis Anterior Exercise for Runners [Ep52]


In this video, I’m going to to show you
a quick and easy exercise for strengthening the tibialis anterior muscle on the front
of your shin. Hi team, I hope your training is going well.
I’ve previously released a video showing you how to foam roll the bigger of the muscles
at the front of the lower leg, tibialis anterior. Today I want to show you a simple but effective
drill for strengthening this important muscle. First of all, let’s take a look at the muscle
itself. Tiialis anterior is found just to the outside of the tibia, which is the bone
you can feel running down the front of your shin. It starts at the top and outride of the tibia,
and runs downwards with it’s tendon crossing the ankle obliquely, from outside to in. It’s this oblique, diagonal orientation
as the tendon crosses the ankle and inserts on the foot that dictates the function of
tibialis anterior. In non-weight bearing, tib.ant. dorsiflexes and inverts the foot.
When we stand up into weight bearing though, the most important function of tibialis anterior
is to help, along with other muscles such as tibialis posterior, to control eversion
of the foot, a big component of foot pronation. As with all muscles, for tibialis anterior
to get stronger, we need to find a way of overloading it and causing it to adapt to
the imposed demands. Sounds complex, but thankfully there’s a
simple drill you can try right now which targets tib.ant. very effectively. Standing barefoot, actively pull your toes
and feet upwards towards your shins and rock your weight back gently so that you’re balancing
on your heels. Keep your legs straight, rather than bending
your knees, your core tight and you glutes engaged as you slowly step forward one foot
after the other, only allowing your heels to touch the floor with every step. Walk forwards for 30-45 seconds in a slow,
deliberate, straight line and should begin to feel the work through those tibialis anterior
muscles at the front and outside of the shins. As with any new exercise, play it safe and
work on the ‘less is more’ approach to begin with, as some runners may well find that this
exercise highlights a significant weakness. If this is you, and you feel the localised
fatigue kick-in within the first ten to twenty seconds, then perhaps build up the duration
and number of reps, over time, to eventually reach three sets of 45 seconds. In my experience, runners with a weakness
in tibialis anterior often have a history of shin splints and plantar fasciitis to name
a couple of common running injuries to the lower leg. Of course it’s hard to identify
cause and effect, but this is a great drill to work on! Let me know in the comments if you have any
questions. Speak to you soon!

13 thoughts on “Tibialis Anterior Exercise for Runners [Ep52]”

  1. aspeckinspace says:

    Hi James. Thanks for this exercise. I already have plantar fascitis and have pain in my heels when I try to walk on them. Would it be advisable for me to do this exercise while my plantar issue has already flared up?
    Thanks for any guidance.

  2. Mario De Rossi says:

    Great video James! I have a question, is it okay to run when your legs are sore? Because some people say yes and some say no but I want to see a correct answer from someone with experience.

  3. Henry Montoya says:

    I ran about 9 hours ago my shins were hurting at half a mile should I let them rest before trying this exersise ?

  4. Viktor B says:

    I have to walk 20mins from home to school, and if I'm walking a bit faster then I'm used to, my right tibialis anterior starts to hurt. First a little bit, but then in 3-5 minutes the pain becomes so intense, I can't even lift my ancle to step. I just drag my foot 'til the university. When I stop it needs 'bout 10 minutes to calm down, and all is back to normal. Can you say me something? 20 male

  5. Wendy Mader says:

    Thanks for the video. Does sore/weak shins cause my feet smacking. The tibialis anterior muscles are fatigued, so I am unable to lift/pull or keep toes dorsi flexed with each step. Hence, the foot just uncontrollably smacks down"

  6. Felisa La Gata says:

    Great info!!! Thanks for your time 🙂

  7. Masnart says:

    Good video. When any person runs up to their endurance limit, something has to give first. For some people, it's their lungs, or maybe their calves give out first. For me, it's my Tibialis Anterior. So I have been looking for a way to direct target this muscle. I will try this exercise across carpet to ease pressure on my heels. Thanks.

  8. Mike says:

    Zoom the camera out bro

  9. Ben L says:

    Would holding onto some sort of weight whilst doing heel walks make it more challenging? I can do them for quite a while before fatigue sets in.

  10. FUNCTIONAL CONTRACTIONS says:

    Hello ,great video !!
    Just sharing another relevant idea … https://www.youtube.com/watch?v=7_mnE_fF0gY
    Thanks 👍

  11. Nathan King says:

    wow, immediately effective, thanks!

  12. Bob Lob says:

    Watching this video because my calves are tight as a mother and cause my foot arch to cramp up a lot

  13. FlexTape Bro says:

    Good video, but blink! Your stare is creepy. Again, good video though.

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