Tibialis Anterior Exercises (Activation)

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 feet flatten (pes planus) ; 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.

Isolated Muscle Activation Exercises:

• Tibialis Anterior Isolated Activation (No Equipment)
• Tibialis Anterior Activation and Progressions

Reactive Muscle Activation Exercises:

• Tibialis Anterior Reactive Activations
• Heel Walks
• Tibialis Anterior Reactive Activation Progressions
• Multiplanar Hops

Subsystem Integration Exercises:

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:

• Quadrupeds (ISS)
• Quadruped Crawl (ISS)
• Squat to Row (POS)
• Step Up to Row (POS)
• Reverse Lunge to Row (POS)

Pre-approved credits for:

• Human Movement Specialist (HMS) Certification
• Certified Personal Trainer (CPT) Certification

Pre-approved for Continuing Education Credits for:

• Athletic Trainers
• Chiropractors
• Group Exercise Instructors
• Massage Therapists
• Occupational Therapists - Intermediate
• Personal Trainers
• Physical Therapists
• Physical Therapy Assistants
• Yoga Instructors

This Course Includes:

• AI Tutor
• Study Guide
• Text and Illustrations
• Audio Voice-over
• Research Review
• Technique Videos
• Sample Routine
• Practice Exam
• Pre-approved Final Exam

Caption: Isolated activation for the tibialis anterior muscle

1. 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. Journal of biomechanics, 29(1), 21-30.
2. Lee, S. S., & Piazza, S. J. (2008). Inversion–eversion moment arms of gastrocnemius and tibialis anterior measured in vivo. Journal of biomechanics, 41(16), 3366-3370
3. 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, 32(4), 166-173
4. 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
5. Macrum et al. Effect of limiting ankle-dorsiflexion range of motion on lower extremity kinematics and muscle-activation patterns during a squat. Journal of Sport Rehabilitation, 2012, 21, Pg 144-150
6. Bell DR, Padua DA. Influence of ankle dorsiflexion range of motion and lower leg muscle activation on knee vagus during a double legged squat. J Athl Train 2007; 42 S84
7. Padua, D. A., Bell, D. R., & Clark, M. A. (2012). Neuromuscular characteristics of individuals displaying excessive medial knee displacement. Journal of athletic training, 47(5), 525
8. 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. Gait & Posture. 29-35
9. 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
10. 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, Gait Posture 29:172-187, 2009
11. 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
12. 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. 168-174.
13. Chon S, You JH, Saliba SA. (2012). Cocontraction of ankle dorsiflexors and transversus abdominis function in patients with low back pain. Journal of Athletic Training. 47(4): 379-389
14. 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. Clinical biomechanics, 25(7), 745-748.