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| Target Body Part: |
Legs - Calves and Shins |
| Primary Muscles: |
Tibialis Anterior |
Secondary Muscles:
(Synergists/Stabilizers) |
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| Equipment Needed: |
Resistance Bands/Cables |
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Step 1
Starting Position: Assume a seated position, extending one leg out in front. Secure a cable or resistance band around the ball of that foot. The resistance should be pulling the bottom of your foot away from you.
Step 2
Start with your foot in plantar flexion (toes pointed forward away from your body) and slowly dorsiflex the ankle (pulling your toes towards your shin). Slowly return to your starting position, controlling the speed of movement and repeat.
Step 3
The movement comes from your ankle, so avoid any bending or full extension of your knee throughout the movement. Always aim to keep your foot aligned facing forward.
Step 4
As an exercise progression, modify your movement to include a slight foot rotation as you dorsiflex the ankle (toes point towards the ceiling). The direction of your slight rotation should be into inversion (bringing the big toe towards your shin bone).
Attempt to sit upright and avoid any excessive arching or slouching in the low back.
For professional guidance in your exercise program,
find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.
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Customer Ratings
Average Customer Rating:
(9 Customer Ratings)
Rated by: Judy
Would Recommend this to others?: Definitely
Comments:
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Rated by: Rebecca
Would Recommend this to others?: Definitely
Comments: ANOTHER EXERCISE FOR PREVENTION IN SHIN SPLINTS AND LOWER CALF CRAMPS. GOOD EXAMPLE OF AN EXERCISE TO ADD TO A DAILY ROUTINE.
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Rated by: Mindy
Would Recommend this to others?: Definitely
Comments:
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Rated by: Mary
Would Recommend this to others?: Definitely
Comments:
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Rated by: mica
Would Recommend this to others?: Definitely
Comments:
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Rated by: jane
Would Recommend this to others?: Definitely
Comments: This is helpful in relieving the pain of shin splints too.
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Rated by: Bill
Would Recommend this to others?: Definitely
Comments: This is a great corrective exercise for addressing common foot and ankle impairments (ex: feet flatten, external rotation). Try pairing this exercise with a second movement where you activate the Posterior Tibialis by moving the foot and ankle into inversion. For both exercises keep the reps high (15-25) and use a 4-2-2 Tempo (Eccentric-Isometric-Concentric).
Bill Sonnemaker, MS, PES, CES, CSCS
CEO, Catalyst Fitness
2007 IDEA International Personal Trainer of the Year
2005, 2006, 2007 Voted Atlanta's #1 Personal Trainer
IDEA Master Trainer, ACE, NASM, ACSM, NSCA
3939 Royal Drive Suite 125
Kennesaw, Georgia 30144
770-499-9143 Work
bsonnemaker@fitnesscatalyst.com
www.fitnesscatalyst.com
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Rated by: Sherry
Would Recommend this to others?: Definitely
Comments:
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Rated by: Donna
Would Recommend this to others?: Definitely
Comments:
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