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Tibialis Anterior Exercises (Activation) Audio

SEO: Tibialis anterior exercises for improving movement dysfunction, posture, Achilles tendinitis, plantar fasciitis, knee pain, ankle pain, and sports performance. Great ankle dorsiflexion and inversion, hopping, and heel walk variations for the tibialis anterior.

Tibialis Anterior Exercises (Activation)

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This course describes tibialis anterior exercises (commonly referred to as tibialis anterior activation, anterior tibialis exercises, shin muscle strengthening, dorsiflexor muscle strengthening, ankle flexion exercises, and toe raises). Performing resisted dorsiflexion, with the addition of ankle inversion and toe flexion improves recruitment (isolation) of the tibialis anterior and may reduce recruitment of the commonly over-active synergists, extensor hallucis longus and extensor digitorum longus (Note, trigger point development and fatigue in these muscles may contribute to shin splints). The tibialis anterior is the primary dorsiflexor of the ankle joint, plays an important role in supination of the foot during weight bearing, and eccentric contraction during heel strike is essential for a smooth gait.

It is common to include these exercises in a program designed to address 

; however, these exercises may also be recommended to reduce an asymmetrical weight shift, excessive forward lean, knees bow in (knee valgus), knees bow out (knee varus), and feet turn out. Addressing these signs has been correlated with improving and reducing the risk of shin splints, tibialis anterior pain, ankle injury, chronic ankle instability, Achilles tendinitis, plantar fasciitis, ankle pain and foot pain, and improving sports performance. Sports medicine professionals (personal trainers, fitness instructors, physical therapists, athletic trainers, massage therapists, chiropractors, occupational therapists, etc.) should add these exercises to their repertoire to improve the outcomes from their integrated exercise programs and therapeutic (rehabilitation) interventions.

Tibialis Anterior Isolated Activation (No Equipment)

Tibialis Anterior Activation and Progressions

Tibialis Anterior Reactive Activation Progressions

Last, it is important to integrate the increase in tibialis anterior muscle activity into functional exercise. The Brookbush Institute accomplishes this with the intrinsic stabilization subsystem and the posterior oblique subsystem integration. Some example movements for these purposes include:

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Dr. Brent Brookbush demonstrating a tibialis anterior isolated activation

Course Description: Tibialis Anterior Exercises (Activation)

Tibialis Anterior Exercises (Activation) course study guide introduction

Study Guide: Tibialis Anterior Exercises (Activation)

Tibialis Anterior and Postural Dysfunction

An example of feet flatten which a common sign when tibialis anterior is weak (underactive)

Signs of Under-Activity& Length in Weak Tibialis Anterior Muscles

Introduction to Tibialis Anterior Exercises

Muscles that commonly become synergistically dominant when the 

 is inhibited – Release and stretch prior to activation, and cue joint motion to reciprocally inhibit these muscles during activation exercise.

Extensor Hallicus Longus & Extensor Digitorum Longus

 (not easily released using self-administered techniques)

The muscles of the foot which include the extensor hallucis longus and extensor digitorum longus

Overactive Synergists

Optimal neuromuscular activity (tone) and function is not only affected by the strength of individuals muscles, but optimal length and activity of their functional antagonists and mobility of the joints they cross. It is recommended that the appropriate release, lengthening and joint mobilization techniques are done prior to the activation and integration techniques discussed below.

Plantar Flexors and Evertors: Lengthening

Optimizing Motion (Best Practice)

There is a scarcity of research on the relationship between movement impairment and 

 dysfunction, and less on the effect specific interventions may have on 

 function. This muscle is the primary dorsiflexor of the ankle, and is a powerful supinator of the forefoot (1); however, research has also suggested that the 

 may contribute to eversion/pronation when the ankle is everted enough to move the 

 tendon lateral to the center of the axis-of-rotation of the 

 plays in ankle function, it is surprising that no research could be located looking specifically at the relationship between tibialis anterior function and ankle sprain, and only a single study on excessive eversion during gait (8). Despite a lack of direct correlations, indirect correlations can be made between 

 function and lower extremity dysfunction via a handful of studies that noted relationships between lower extremity dysfunction/pathology and reductions in dorsiflexion, a reduction in talus posterior glide, and/or flatfeet (3-7).

Two of these studies examined alterations in squat mechanics when dorsiflexion was reduced. The results indicated a decrease in sagittal plane motion at the ankle, but an increase in medial displacement (frontal plane) of the knee (5, 6). In the one study on medial knee displacement (functional valgus) that examined 

 activity via EMG, the results are a bit puzzling, as activity of the 

 was increased when compared to a control group, despite a decrease in dorsiflexion range of motion (7). It is almost as if the increase in 

 activity was an unsuccessful attempt by the human movement system to overcome a decrease in plantar flexor extensibility. Similar to the 

 was also shown to have increased activity during gait in those that exhibited excessive eversion.

Two studies have considered the impact of ankle sprain on joint stiffness, specifically posterior glide of the talus (3, 4). In one study it was found that normal arthorkinematics may not return, despite effective interventions to increase dorsiflexion (3), and the other study found that posterior talus glides decreased recovery time from acute ankle sprains (4). These two studies imply that ankle joint mobilization may be essential to optimal recovery from an ankle sprain and that normal arthorkinematics will not return with release and stretching techniques alone. Although the Brookbush Institute recommends the consideration of joint mobilizations for all movement impairments, we also hypothesize that the 

 plays a special role in maintaining optimal talus glide. Below is a paragraph from the "Arthrokinematics" section of the article 

 The talus is one of the few bones in the body without a single muscular attachment. Motion of the talus is dependent upon forces imparted by muscles that attach to the bones it articulates with. This includes the necessary posterior glide of the talus on the tibia, essential to optimal dorsiflexion range of motion. The 

) may have the largest influence on arthrokinematic motion of the talus via the forces imparted on the medial cuneiform. The superior and posterior force imparted by the tibialis anterior on the medial cuneiform is likely transferred through the navicular to impart a posterior and superior force on the talar neck that results in posterior glide and posterior tilt of the talus during dorsiflexion. It seems likely that synergistic dominance of the 

extensor hallucis longus and extensor digitorum longus

 would not only contribute to excessive eversion and pronation of the ankle, but reduce the posterior force on the medial cuneiform, resulting in excessive anterior glide (insufficient posterior glide), limited dorsiflexion, and adaptive shortening of the posterior ankle capsule over-time.

Orthotics have proven ineffective for reducing the risk of occurrence of lower extremity dysfunction but may improve selective recruitment of the 

 during exercise and functional tasks (9, 10). It is our view that orthotics may be used as an adjunct to corrective/therapeutic intervention, and should not be used in lieu of therapy or as a preventative measure. Although research regarding specific strengthening or activation could not be located, single leg balance and stabilization type exercise have been shown to increase 

 activity (11, 12). It is our recommendation that specific strengthening/activation of the 

 should precede stabilization type exercise in those exhibiting ankle impairment, in an attempt to optimize motor unit recruitment. Last, it is worth noting that research suggests that not only does a relationship between the ankle and hip exist, but 

 strengthening and low back pain specifically (13, 14).

A demonstration of ankle joint range of motion, including dorsiflexion, plantar flexion, inversion, and eversion

Research On Tibialis Anterior Muscle Exercises

Exercise Progressions

Standing Tibialis Anterior Activation (Equipment Free)

Quick Tibialis Anterior and Tibial Internal Rotator Activation

Tibialis Anterior Activation on a Table (reinforcing Heel Strike Mechanics)

Best Exercises For Tibialis Anterior Isolated Activation

Single-leg Balance and Reach

Resisted Single-leg Balance and Reach

Single-leg Deadlift Touchdown 

Integrated Stabilization

Heel Walks 

Hops to "Heel-to-toe" Landing to Stabilization 

Reactive Activation

Frontal Plane Step-Up to Balance to Shoulder Series

Lateral Lunge to Balance To Shoulder Series

Single-Leg Touchdown w/ Scaption, or PNF Carry Away

Dr. Brent Brookbush demonstrating a reactive activation for the tibialis anterior

Subsystem Integration

Tibialis Anterior Taping

38-year-old male, history of ankle sprains and shin splints when the volume of exercise increases.

Special Note: A common result indicating dysfunction is 

. That is, the individual can resist considerable force but does so with additional joint motion. The most common compensations include excessive toe extension and ankle eversion, implicating synergistic dominance of the 

Extensor Hallucis Longus and Extensor Digitorum Longus Manual Static Release

Gastrocnemius and Soleus Manual Static Release

Ankle (Talus) Manual Joint Mobilization - Anterior to Posterior

Talonavicular and Cuneonavicular Joint Manipulations

Mobility Program: Self-administered Techniques

Gastrocnemius and Soleus Self-Administered Manual Static Release

Fibularis Self-Administered Static Manual Release

 Light to Moderate (60 - 85% of 1-RM), focus on form and ROM

 Circuit training, 1 min rest between exercises

5 - 15 minutes (excluding mobility interventions)

Resisted Single-Leg Balance and Heel Touch to Step

Sample Activation Circuit: Tibialis Anterior Exercises

Klein, P., Mattys, S., & Rooze, M. (1996). Moment arm length variations of selected muscles acting on talocrural and subtalar joints during movement: An in vitro study. 

Lee, S. S., & Piazza, S. J. (2008). Inversion–eversion moment arms of gastrocnemius and tibialis anterior measured in vivo. 

Denegar, C. R., Hertel, J., & Fonseca, J. (2002). The effect of lateral ankle sprain on dorsiflexion range of motion, posterior talar glide, and joint laxity.

Journal of Orthopaedic & Sports Physical Therapy

Green, T., Refshauge, K., Crosbie, J., Adams, R. (2001). A Randomized Controlled Trial of a Passive Accessory Joint Mobilization on Acute Ankle Inversion Sprains. Physical Therapy, 2001. 81: 984-994

Macrum et al. Effect of limiting ankle-dorsiflexion range of motion on lower extremity kinematics and muscle-activation patterns during a squat. 

Bell DR, Padua DA. Influence of ankle dorsiflexion range of motion and lower leg muscle activation on knee vagus during a double legged squat. 

Padua, D. A., Bell, D. R., & Clark, M. A. (2012). Neuromuscular characteristics of individuals displaying excessive medial knee displacement. 

Wang R, Gutierrez-Farewik EM. (2011). The effect of subtalar inversion/eversion on the dynamic function of the tibialis anterior, soleus, and gastrocnemius during stance phase of gait. 

V. M. Mattila, P.J Sillanpaa, T. Salo, H.-J. Laine, H Maenpaa, H. Pihlajamki. Can orthotic insoles prevent lower limb overuse injuries? A randomized-controlled trial of 228 subjects. Scand J Med Sci Sports 2011: 21: 804 – 808

Murley GS, Landford KB, Menz HB, Bird AR: Effect of foot posture, foot orthoses and footwear on lower limb muscle activity during walking and running: a systematic review, 

Eils, E., and D. Rosenbaum. A multi-station proprioceptive exercise program in patients with ankle instability.Med. Sci. Sports Exerc., Vol. 33, No. 12, 2001, pp. 1991–1998

Lemos T, Imbiriba LA, Vargas C, et al. (2015). Modulation of tibialis anterior muscle activity changes with upright stance width. 

Journal of Electromyography and Kinesiology.

Chon S, You JH, Saliba SA. (2012). Cocontraction of ankle dorsiflexors and transversus abdominis function in patients with low back pain. 

Souza, T. R., Pinto, R. Z., Trede, R. G., Kirkwood, R. N., & Fonseca, S. T. (2010). Temporal couplings between rearfoot–shank complex and hip joint during walking. 

Bibliography

Questions, comments, and criticisms are welcomed and encouraged

Tibialis Anterior Exercises (Activation)

Related Courses:

Course Description: Tibialis Anterior Exercises (Activation)

Study Guide: Tibialis Anterior Exercises (Activation)

Introduction to Tibialis Anterior Exercises
2 Sub Sections

Overactive Synergists

Optimizing Motion (Best Practice)

Research On Tibialis Anterior Muscle Exercises

Best Exercises For Tibialis Anterior Isolated Activation
4 Sub Sections

Integrated Stabilization
4 Sub Sections

Reactive Activation
3 Sub Sections

Subsystem Integration

Tibialis Anterior Taping

Sample Activation Circuit: Tibialis Anterior Exercises

Bibliography

Related Courses:

Comments

Guest

Tibialis Anterior Exercises (Activation)

Related Courses:

Course Description: Tibialis Anterior Exercises (Activation)

Study Guide: Tibialis Anterior Exercises (Activation)

Introduction to Tibialis Anterior Exercises2 Sub Sections

Overactive Synergists

Optimizing Motion (Best Practice)

Research On Tibialis Anterior Muscle Exercises

Best Exercises For Tibialis Anterior Isolated Activation4 Sub Sections

Integrated Stabilization4 Sub Sections

Reactive Activation3 Sub Sections

Subsystem Integration

Tibialis Anterior Taping

Sample Activation Circuit: Tibialis Anterior Exercises

Bibliography

Related Courses:

Comments

Guest

Introduction to Tibialis Anterior Exercises
2 Sub Sections

Best Exercises For Tibialis Anterior Isolated Activation
4 Sub Sections

Integrated Stabilization
4 Sub Sections

Reactive Activation
3 Sub Sections