Integrated Lower Leg Exercises

The muscles supporting your shins, calves, feet and ankles give you literal legs to stand on, but the exercises that strengthen them are the red-headed stepchildren of the weight room. Neglect of these muscles shows up as lower leg injuries, and improper form during standing exercises. Perfunctory calf stretching alleviates muscle tension, but only solves one part of a bigger issue. For safe and efficient movement, your lower leg muscles must learn to work as an integrated team.

  1. Lower Leg Anatomy

    • Your lower leg region comprises two bones. Your shinbone, the larger of the two, is called the tibia. The fibula, a thin bone running alongside of the tibia, extends from your knee to your ankle. The muscles responsible for foot and ankle movement connect to the tibia and fibula. Your anterior tibialis sits at front of your tibia, and dorsiflexes your foot, or pulls your toes upward. Your posterior tibialis sits at the back of the tibia, and plantar flexes, or pulls your foot downward. In the back of your lower leg, your gastrocnemius or calf muscle assists your posterior tibialis in plantar flexion.

    Push-Off Stability

    • During the push-off phase of any type of locomotion, your ankle must transition from dorsiflexion to plantar flexion. The ability to stabilize your ankle during dorsiflexion affects the safety and efficiency of the movement. Marc Bernier, senior physical therapist and director of Healthsouth Soccer International, devised an exercise that addresses this issue. Assume a single leg stance on a balance disc, and hold a stability ball against a wall. Bend your elbows and lean your chest toward the ball. Start the exercise with your foot in dorsiflexion, then simulate a pushing-off movement by transitioning to plantar flexion as you push your hands against the ball. Do five reps, then switch sides.

    Shin Splint Prevention

    • Strengthening your anterior tibialis muscle might help prevent shin splints. These muscles work hard during running and other high impact aerobic activities. If you participate in any of these sports, take a proactive approach and perform this exercise at least three times a week. Stand about a foot away from a wall with your back against it and your feet aligned with your hips. Lean back and press your butt and spine against the wall. Keep your heels on the ground and pull your toes toward your shins. Exert control as you lower your toes, but do not let them touch the ground. Do 15 to 20 reps.

    Toe and Heel Walks

    • This sequence engages the muscles that support your shins, calves and the lateral and medial muscles of your feet and ankles. Walk on your toes for 30 seconds to one minute. Rest for a moment, turn your feet out, get back on your toes and repeat the same movement. Rest again, then repeat the action with your toes turned inward. Complete the walk, let your shins and ankles recover, then repeat the entire sequence except for walking on your heels. If any specific sequence triggers a significant amount of pain or coordination problems, you might have a lower leg muscle imbalance. A physical therapist can help you diagnose the problem.