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)

Caption: Isolated activation for the tibialis anterior muscle