How to Strengthen the Front Tibia
When you’re exercising your lower legs it’s natural to focus on the much larger calf muscles. But don’t ignore the smaller muscles in front of your tibia, the major shin bone. The tibialis anterior, extensor digitorum longus and extensor hallucis longus muscles go to work whenever you raise the front of your foot or toes -- in other words, when you walk or run. So include a front tibia exercise or two whenever you work your calves.
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Things You'll Need
- Exercise mat (optional)
- Calf block or similar raised platform
- Barbell
- Calf press machine
Instructions
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Warm up and stretch your front shin muscles before doing any strength training. Perform five to 10 minutes of moderate cardio exercise, then stretch your shin muscles dynamically. Kneel on the floor or on an exercise mat with the front of both shins on the floor and your toes pointing behind you. Lean back slowly and simultaneously reach behind you and place your palms on the floor with your fingers pointed toward your body. Stop moving when your torso is angled about 45 degrees to the floor, or when you feel the stretch in front of your shins. Pause briefly, then slowly return to an upright kneeling position. Do about 10 repetitions.
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Perform reverse calf raises. Stand straight with your heels on the front edge of a calf block or a similar low platform. The rest of your feet should hang over the platform’s edge, with your toes pointed toward the floor. Exhale as you flex your ankles to raise your feet and toes as high as possible. Inhale as you return slowly to the starting position. Make the exercise easier by placing more of your feet on the block. Increase the intensity by leaving as little of your heels on the block as possible, or by placing a barbell across the back of your shoulders. Do 10 to 15 repetitions.
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Sit in a calf press machine to do reverse calf presses. Place your heels high on the resistance plate, with the front of each foot above the plate’s top edge. Exhale as you press the plate with your heels and pull your toes toward your body. Your knees should be straight at the peak of your movement. Inhale as you return under control to the starting position. Perform 10 to 15 repetitions.
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Sit on a chair or bench to perform toe raises. Place your feet flat on the floor with your knees bent at approximately 90 degrees. Flex your ankles and alternately raise the toes of your right and left foot as high as possible while keeping your heels on the floor at all times. Extend your toes upward at the top of your movement. Increase the intensity by performing the exercise while standing. Do 15 to 20 repetitions.
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Tips & Warnings
For weighted exercises, use sufficient weight so your final reps are challenging.
See your doctor before you begin a new exercise program, especially if you’ve been inactive or have existing health concerns.
References
Resources
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