Terms in this set (35)

Anerior Muscle that needs strengthening
Strengthen: 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. (foot dorsiflexion)

Stretch: Stretching your shins with your body closer to the floor can help you focus more on the stretch without having to worry about balance. Kneel on the floor with your shins and the tops of your feet and toes touching the floor, and sit on your heels with your back straight. Lean your torso back and put your hands on the floor behind your feet for support with your fingers pointing forward. As you shift your weight more onto your heels, increase the stretch slightly by lifting the upper part of your shins off the floor. Hold the stretch for 30 seconds as you maintain a steady, deep breathing rhythm.

Sometimes the floor shin stretch can place too much pressure on your knees and ankles. The standing position is a better alternative if you cannot perform the floor stretch. Stand on your right leg with your hands on your hips for balance, and cross your left calf in front of your right shin below the knee. Place the tops of your toes on the floor to help you extend your ankle. Bend your right leg to push your left ankle toward the floor gently, and hold the stretch for 30 seconds. Repeat the stretch on the opposite leg
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