If you're experiencing persistent foot or knee pain, you may be overlooking a crucial muscle in your lower leg: the tibialis.
Located in the front of the shin, the tibialis is responsible for lifting the foot and helping to flex the ankle. It's an important muscle for maintaining proper alignment and stability in the lower body, and when it's weak or imbalanced, it can lead to a host of issues.
So, what are some common problems that can arise from ignoring your tibialis?
-
Shin splints: The tibialis plays a crucial role in supporting the foot and lower leg during activities like running and jumping. When it's weak, the strain on the shin muscles can increase, leading to shin splints.
-
Ankle instability: The tibialis helps to lift the foot and keep it stable, so when it's weak, the ankle may become unstable and prone to rolling. This can lead to an increased risk of sprains and other injuries.
-
Knee pain: The tibialis helps to stabilize the lower leg and foot, and when it's weak, the knee may compensate by overworking. This can lead to knee pain and even more serious issues like patellofemoral pain syndrome (PFPS).
-
Foot pain: The tibialis helps to lift the foot and maintain proper alignment, so when it's weak, the foot may not function as efficiently. This can lead to a range of foot pains, from plantar fasciitis to metatarsalgia.
So, how can you improve your tibialis strength and address these problems? Here are some exercises to try:
-
Tib Raises: Stand with your feet hip-width apart and lift your toes off the ground, using your tibialis to lift your foot. Lower back down and repeat.
Take this exercise to the next level by using the Tib Crusher by progressively overloading the tibialis and ankles you can measurably improve the number of repetitions and weight used. -
Ankle pumps: Sit in a chair with your feet flat on the ground. Lift your foot up, using your tibialis to lift your toes towards your shins. Lower back down and repeat.
-
Calf raises: Stand with your feet hip-width apart and lift your heels off the ground, using your calf muscles to lift your foot. Lower back down and repeat. You can also do this exercise while standing on a step to increase the difficulty.
-
Ankle dorsiflexion: Sit in a chair with your feet flat on the ground and a resistance band around your foot. Lift your foot towards your shin, using your tibialis to lift your toes. Lower back down and repeat.
Remember to start slowly and gradually increase the number of reps and sets as you get stronger. It's also important to stretch your tibialis and other lower leg muscles before and after your workouts to help reduce the risk of injury.
Incorporating these exercises into your routine can help improve your tibialis strength and address any foot or knee pains you may be experiencing. So don't ignore this important muscle - give your tibialis the attention it deserves and watch your lower body pains disappear.
