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Are you an athlete? Or do you wish to strengthen your leg muscles? Then, adding anterior tibialis raises to your fitness routine can help. Here’s why:
The anterior tibialis is a muscle located on the front of your shin. It is responsible for dorsiflexion of the foot – pulling the toes up towards the shin. It also helps to maintain balance and stabilize the ankle when you walk, run or jump. By strengthening your anterior tibialis, you can improve your overall lower limb strength and stability, reduce your risk of injury, and improve your athletic performance.
To perform the anterior tibialis raise, you need to follow these steps:
- Sit on a chair with your feet flat on the ground.
- Place a resistance band around your feet, just below the toes.
- Keep your heels on the ground and lift your toes towards your knees.
- Hold for a few seconds and then lower your toes back down.
- Repeat for 3 sets of 10-15 reps per leg.
Alternatively, you can use a resistance band looped around a sturdy object, such as a table leg. Wrap the other end of the band around the top of your foot. Sit on a chair and straighten your leg out in front of you. Flex your foot up and then release it slowly. Repeat for 3 sets of 10-15 reps per leg.
You can also perform anterior tibialis raises without a resistance band. Stand with your feet shoulder-width apart and slowly lift your toes towards your shins while keeping your heels on the ground. Hold for a few seconds and then lower your toes back down. Repeat for 3 sets of 10-15 reps per leg.
It is important to note that the anterior tibialis is a small muscle and can be easily overworked. Therefore, start with a low resistance band or no resistance at all and gradually increase the difficulty over time. It’s also essential to perform a proper warm-up before doing anterior tibialis raises, for example, walking for a few minutes or stretching your legs.
Adding this exercise to your workout routine is beneficial in several ways. Firstly, it will help to strengthen your lower limbs, especially if you do activities such as running, jumping or hiking, which require a lot of lower limb strength. Secondly, it will help to improve your balance and coordination, which is essential in activities such as dance and sports. Lastly, it can help to prevent ankle sprains and other lower limb injuries, particularly for those who have a history of ankle injuries.
In addition to strengthening your anterior tibialis, it’s also helpful to do exercises that target your other lower limb muscles, such as your quadriceps, hamstrings, and calves. Doing a balanced strength-training routine can help you prevent injuries and improve your overall athletic performance.
The anterior tibialis raises can help to strengthen your lower limbs, improve your balance and stability, and reduce your risk of injury. Remember to start with a low resistance band and gradually increase the difficulty over time. Also, perform a proper warm-up before doing the exercise and incorporate other lower limb exercises into your fitness routine. By doing so, you can improve your overall athletic performance and maintain strong, healthy leg muscles.