Tibialis Anterior - Essential to foot and ankle stability
Tibialis Anterior
The tibialis anterior (aka Tib Ant) is the largest muscle in the front of your shin. It
Pulls your foot upward (toes toward shin) (aka dorsiflexion of the ankle),
Tilts your foot so the sole faces inside) (aka inversion of the foot),
Tilts your foot outward (aka adduction of the foot),
Stabilises the ankle as your foot hits the ground while walking/running,
Holds your foot in place while doing activities such as kicking a ball, and
Maintaining the arch of your foot.[i]
Photo by Pavel1964/iStock / Getty Images
What causes Tib Ant tightness?
Tib Ant tightness is often caused when we overwork our shin muscles while walking or running. It often happens when we increase our running distance or intensity or switch to a different surface (eg. Grass to concrete).[ii]
Photo by busracavus/iStock / Getty Images
Tight calves can also cause an issue. When you have tight calves, it can restrict ankle motion which means our foot hits the ground with a great amount of force. This means that our tib ant needs to work extra hard to slow and control the foot strike which can lead to muscle fatigue and tightness due to overuse.[iii]
What to do if you have tight or weak tib ant muscles?
To prevent tib ant tightness, gradually increase your distance and intensity or break up your routine with things like swimming, riding or yoga.
Of course, if you are experiencing pain, it is best to rest and see a health care professional. As the shin muscles become injured from overuse, they aren’t able to properly absorb the shock of running and this force is transferred to your bones which can cause stress fractures.[iv]
Additionally, here are some things you can do to help prevent tight or weak tib ant muscles.
Anterior Tibialis Strengthening
Take a sit on the floor or a bench/seat.
Loop an exercise band around a sturdy pole (or similar) and the top of your foot.
With your toes facing up, flex your ankle and return to neutral.
Do this 10-20 times.
Repeat with the other foot.
Self-Myofascial Release / Self-Massage
Shin Roll
Kneel on the roller.
Gently roll up and down the shin muscle.
You can also do one leg at a time.
https://thumbs.gfycat.com/EvergreenGlamorousBanteng-mobile.mp4
https://www.vivehealth.com/blogs/resources/how-to-prevent-shin-splints-when-running
Yoga
Thunderbolt Pose
Kneel on your mat.
Knees together and toes pointed.
If this hurts your knees, place a blanket under your knees or place a block under your butt.
You can also lean back if you want to increase the stretch.
https://www.verywellfit.com/how-to-do-thunderbolt-pose-techniques-benefits-variations-4768520
https://thumbs.gfycat.com/MenacingOfficialCapeghostfrog-mobile.mp4
Conclusion
The tib ant muscles get tight when we walk and run and especially when we have tight calves. When they are tight or weak it can hinder everyday foot and ankle movements. Here are some exercises that may help.
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The EVERYDAY can lead tight or weak Tib Ant muscles.
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[i] https://www.sydneyphysioclinic.com.au/staging/tendinopathy-2/muscle-of-the-week-tibialis-anterior/
[ii] https://www.healthline.com/health/how-to-get-rid-of-shin-splints#prevention
[iii] https://www.dynamicchiropractic.com/mpacms/dc/article.php?id=51292
[iv] https://www.runnersworld.com/uk/health/injury/a760234/shinsplints-how-to-beat-them/