The tibialis anterior is one of the main muscles used in lower body movements.
But it’s more overlooked than almost every other muscle in the body.
So if you get shin splints, or have poor ankle mobility in your ankles, here’s everything I know about stretching A-tibs.
Oh, and skip to these sections if you want to jump around:
Understanding the Tibialis Anterior
The tibialis anterior runs along the entire front of your lower leg.
For the anatomy nerds out there like me, it originates from the lateral condyle of the tibia and inserts into the medial cuneiform and base of the first metatarsal of the foot.
That’s a lot of distance to cover and it makes this muscle essential for dorsiflexion—lifting your foot upward—which you do all day, every day.
So it’s no surprise it gets overworked and under stretched.
By using the static stretches below, as well as dynamic movements, and myofascial release techniques, you can have a routine that stops issues from coming up forever.
Causes of Tightness in the Tibialis Anterior
Tightness in the tibialis anterior often results from repetitive activities like running or walking on hard surfaces.
Improper footwear or inadequate arch support can also contribute to muscle strain by placing extra stress on the lower leg.
Benefits of Stretching the Tibialis Anterior
There are two major benefits to stretching your tibialis anterior. And they aren’t rocket science.
One is that it will improve your range of motion and flexibility. This is important if you are an athlete or if you want to avoid a painful future because of how active this muscle is every single day.
Speaking of a painful future, the number of shin and ankle issues caused by tight anterior tibialis muscles is alarming.
That’s why the second reason to stretch is Injury Prevention. Stretching will lower the risk of injuries such as tendonitis and stiffness leading to joint pain and even muscle tears.
How To Stretch Your A-Tibs – Step-by-Step Stretching Guide
This stretch is known as the toe point stretch… but it can be adapted to target the Anterior tibialis higher up!
Start by kneeling on your shins.
Then take 1 leg and place your toes on the ground and grip the same side hand along your heel.
Use your hand to add pressure to the leg which should force the anterior tibialis into a more stretched position.
Now breathe deep for five breaths and add more pressure each time.
When you are done with the 5 breaths, shake out your leg and switch sides!
Repeat as many times as you want and consider pairing it with this trigger point technique!
Alternative Stretching Ideas:
Sometimes shin and ankle problems can be an issue with your feet or calves. Make sure you learn how to fix your calves with targeted stretches or trigger point therapy to fix your problems from both angles.
Common Mistakes and Tips for Success
- Avoid Over-Stretching: Don’t push beyond your comfort zone—over-stretching can lead to strain or injury.
- Maintain Proper Technique: Make sure your ankle stays in line and doesn’t flare out too much as shown in the picture to the right.
- Focus on Breathing: Most people try stretching but forget to breathe enough. Breathing puts your body into a relaxed state which tells your nervous system it is okay to let the muscles stretch.
Need More?
Stretching the tibialis anterior can significantly improve flexibility, reduce tightness, and prevent pain.
Now, don’t forget to fix your whole body with my Ultimate Guide To Stretching and go deeper on the tibialis anterior with trigger point therapy techniques! Let me know if you need any more help below!
Good luck.
-Nick