How to Strengthen the Tibial Muscle

The anterior tibial muscle is the fleshy muscle spanning the length of the tibia, on the outer side of your shin. If you flex your foot so that your toes are pulled back toward you, you'll feel the anterior tibial muscle working. The anterior tibial muscle also helps to rotate your foot outward and provides stability to your ankle while you are walking or running.The posterior tibial muscle, also spanning the length of the tibia, is on the back side of your lower leg, underneath the larger calf muscles. The posterior tibial muscle helps to raise your heel off the ground when you are walking or running, stabilizes your ankle joint, rotates your foot inward, and also supports the arch of your foot.Exercises for the anterior and posterior tibial muscles are an important part of a complete program for strengthening the lower legs and feet, to prevent, or aid healing of Medial Tibial Stress Syndrome (shin splints) and tibial tendinitis.

Things You'll Need

  • Elastic exercise band
  • Stair step or other raised surface to stand on
  • Bath size towel
  • Heavy stationary object, like a table or sofa
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Instructions

    • 1

      Perform dorsiflexion exercise with elastic resistance band, to strengthen the anterior tibial muscle: Attach one end of an elastic exercise band to a heavy stationary object like a table or sofa leg. Sit on the floor facing the table or sofa with your legs straight in front of you. Wrap the other end of the elastic band around the toe of one foot and arrange yourself so that the elastic band is taut. Pull the toes of the foot attached to the band back,so that your heel lifts off the floor. Slowly relax your foot. Do three sets of ten repetitions, then repeat with the other leg.

    • 2

      Perform ankle eversion exercise with elastic resistance band, to strengthen the anterior tibial muscle: With the elastic band still wrapped around the toe of one foot, rotate your position on the floor 90 degrees, so that the leg you are working is away from the table or chair, and the elastic band is taut. With your legs straight in front of you, press the toes of the foot attached to the elastic band slightly back and out to the side, against the resistance of the band. Slowly relax your foot. Do three sets of 10 repetitions, then repeat with the other leg.

    • 3

      Perform toe raises on a stair step, to strengthen the posterior tibial muscle: Stand on the edge of a stair step with your heels hanging over the edge. Slowly lower your heels one inch below stair level, then raise up on your toes. Do three sets of 10 repetitions, then repeat with the other leg. This exercise can also be done while holding dumbbells for extra resistance.

    • 4

      Perform ankle inversion exercise with elastic resistance band, to strengthen the posterior tibial muscle: With the elastic band still wrapped around the toe of one foot, rotate your position on the floor 90 degrees, so that your side with the leg you are working is nearer the table or chair, and the elastic band is taut. With your legs straight in front of you, points the toes of the foot attached to the elastic band inward to the side, against the resistance of the band. Slowly relax your foot. Do three sets of 10 to 12 repetitions.

    • 5

      Stretch your calf muscles: Stand facing a wall or other object you can lean on for balance. Place one foot about 24 inches in front of the other and lean into the wall, bending your front knee and keeping the rear foot flat on the ground. You will feel stretching in your calf muscles and your Achilles. Hold this position for 30 seconds. Repeat two more times with five second rest intervals. Switch foot positions and repeat the exercise for the other leg.