Improve your tibialis anterior muscle. Here's how
The tibialis anterior muscle is essential for walking, running, and even standing upright. Situated in the lower leg's front portion, it functions to dorsiflex and invert the foot. Strengthening this muscle can significantly enhance your performance in physical activities and minimize the risk of injuries. This article provides a list of five effective exercises to strengthen your tibialis anterior muscle.
Toe dorsiflexion for beginners
Toe dorsiflexion is an easy and beneficial exercise for beginners to strengthen the tibialis anterior muscle. Sit comfortably on a chair with your feet flat on the ground. Slowly raise the toes of one foot towards your shin while keeping your heel on the floor. Hold this position for five seconds, then slowly lower your toes back down. Repeat this exercise 10 times, then switch to the other foot.
Resistance band dorsiflexion
Adding a resistance band to dorsiflexion exercises increases their difficulty and effectiveness. Sit on the floor with your legs extended in front of you and loop a resistance band around a sturdy object, and then around your toes. Pull your toes towards you against the resistance of the band, then slowly release them back to the starting position. Complete three sets of 10 repetitions for each foot.
Heel walks for balance and strength
Heel walks strengthen as well as enhance your balance. Stand tall and raise both feet to stand on your heels with toes facing upwards. Walk forward on your heels for 20 meters, making sure only your heels make contact with the ground during this exercise. Try to do three sets of 20-meter walks.
Incline dorsiflexion raises
This exercise utilizes an incline such as a ramp or hill slope, and it significantly strengthens the tibialis anterior. Position yourself on the incline with your feet shoulder-width apart. Gradually raise your heels as high as you can, ensuring your toes remain grounded. Hold the position for two seconds at the peak, then lower your heels. Perform three sets of 12 reps.
Plyometric jump training
Plyometric jump training significantly increases the tibialis anterior muscle's strength and explosive power. Start with your feet shoulder-width apart. Squat down, then explode upward, extending arms overhead as you jump. Land softly, immediately lowering yourself back into the squat position to prepare for the next jump. Try to complete three sets of eight jumps.
