Tibialis Anterior Stretches (7 Ways!)

This blog post contains the 7 best Tibialis Anterior Stretches to help loosen up your tight shin.

Before you start the stretches, it is recommended to release the Tibialis Anterior to reduce tension in the muscle.

Tibialis Anterior Release

Instructions:

• Kneel down on the floor.
• Place a foam roller directly underneath the outer shin region.
• Apply as much of your body weight on top of the foam roller that you can comfortably tolerate.
• Keep your leg completely relaxed.
• Roll your shin up/down the foam roller.
• Draw circles with your ankle as you are rolling.
• Continue for 2 minutes.

How to Stretch the Tibialis Anterior

Remember:

• Aim to feel the stretch in the Tibialis Anterior muscle.
• Do not stretch into any pain.
• Keep relaxed.

1. Stretch with Hand

Instructions:

• Sit down on a chair.
• Place your ankle on top of the other knee.
• Hold your ankle with your hand.
• Place your other hand on top of your foot.
• Pull your foot into the pointed position.
• Aim to feel a stretch in the
• Hold for 30 seconds.

2. Standing Tibialis Anterior Stretch

Instructions:

• Stand up right.
• Point your foot and place it behind you.
• Make sure that the top of your forefoot is in contact with the ground.
• Push your foot into the ground.
• Aim to feel a stretch in the Tibialis Anterior.
• Hold for 30 seconds.

3. Assisted Toe Points

Instructions:

• Point your foot.
• Place your other foot on top of this foot.
• Apply a downward pressure.
• Aim to feel a stretch in the Tibialis Anterior.
• Hold for 30 seconds.

4. Seated Tibialis Anterior Stretch

Instructions:

• Sit down on a chair.
• Bend your knee and place your foot underneath you.
• Point your foot.
• Have the top of your foot in contact with the ground.
• Push the top of your foot into the ground.
• Aim to feel a stretch in the Tibialis Anterior.
• Hold for 30 seconds.

5. Stretch On Chair

Instructions:

• Stand up with your back facing a chair.
• Hold onto something for balance.
• Bend your knee backwards and place the top of your foot on the chair.
• Push the top of the forefoot into the chair.
• Aim to feel a stretch in the Tibialis Anterior.
• Hold for 30 seconds.

6. Side Lie

Instructions:

• Lie down on your side.
• Bend your knee.
• Hold onto your foot.
• Pull your foot towards the back of your hip.
• Aim to feel a stretch in the Tibialis Anterior.
• Hold for 30 seconds.

7. Floor Stretch

Instructions:

• Sit down in the kneeling position.
• Have your feet in the pointed position.
• Have your hips directly on top of the back of your heels.
• Relax your legs.
• Aim to feel a stretch in the Tibialis Anterior.
• Hold for 30 seconds.

Note: If you have knee issues, you may need to give this stretch a miss!

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Conclusion

Performing Tibialis Anterior stretches are a great way to address a tight outer shin.

Make sure to try all of the suggested stretches to determine which one is the most effective for you.

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Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Seek guidance from a healthcare professional before attempting any exercise. For more information: Medical Disclaimer.