Anterior Tibialis Raise Exercise

The anterior tibialis exercise has roots in rehabilitation and sports conditioning, where it was initially used to address shin splints, improve dorsiflexion, and enhance lower-leg strength. Physical therapists and trainers began incorporating it into programs to help athletes, particularly runners and jumpers, who are prone to overuse injuries in the lower legs. Over time, its value in preventing foot and ankle injuries, improving balance, and supporting overall functional movement made it a staple in fitness and rehabilitation routines.

Purpose: Improve ankle stability and reduces the risk of shin splints or lower leg injuries.

Target Areas: anterior tibialis

Instructions:

1. Stand with your back against a wall, feet about 6–12 inches away from the wall. Keep your heels firmly planted on the ground and legs straight but not locked.

2. Slowly lift your toes and the front of your feet off the ground, pulling them toward your shins.

3. Pause at the top for a brief moment, ensuring full engagement of the anterior tibialis.

4. Lower your toes back down in a controlled motion without letting them slam into the floor.

5. Perform 10–15 repetitions for 2–3 sets.

   
   

Tips:

• Keep your upper body relaxed and core engaged for stability.

• Perform the movement slowly to maximize muscle activation.

• Avoid bouncing or using momentum—focus on controlled movement.

Who Should Do the Anterior Tibialis Raise?

The Anterior Tibialis Raise is an excellent exercise for strengthening the front of the lower leg, improving ankle stability, and reducing the risk of shin splints. It is ideal for:

• Athletes: Especially runners, sprinters, and jumpers who need strong anterior tibialis muscles for shock absorption and injury prevention.

• Individuals Prone to Shin Splints: Strengthening the tibialis anterior can help prevent or reduce shin splint pain.

• People with Weak Ankles or Lower Leg Instability: Improves balance, foot control, and walking mechanics.

• Those Recovering from Certain Foot or Ankle Injuries: Can aid rehabilitation by improving dorsiflexion and lower leg function under professional guidance.

• Older Adults: Helps with foot clearance while walking, reducing the risk of tripping and falling.

Who Should Avoid or Modify the Anterior Tibialis Raise?

While beneficial, some individuals should be cautious or modify this exercise:

• People with Acute Ankle or Shin Injuries: Those recovering from recent sprains, fractures, or tibial stress injuries should wait until cleared by a professional.

• Individuals with Severe Ankle Mobility Restrictions: Limited dorsiflexion could lead to compensations that strain other muscles or joints.

• Beginners Without Proper Strength: If the exercise is too challenging, starting with a lighter variation (e.g., seated tibialis raises) may be a better option.

• If It Causes Pain: If in doubt, if it causes pain, don't do it!