How To Stretch Tibialis Anterior Muscle

“If you’re a runner or someone who likes to walk briskly around town, then you’ve probably noticed that when you start walking more quickly, your heart rate will increase. This is because of an effect called “”resistance training,”” which refers to building strength with resistance (or weight) instead of lifting it directly from the ground. In this case, resistance would be provided by gravity as you walk.
The tibialis anterior muscle — also known as the shank muscle or the main calf muscle — helps us stand upright, hold our bodies in balance and propel our legs forward during movement. It originates at about the middle of the lower leg bone where it connects to the fibula; its head attaches to the front part of the anklebone. Its fibers run down toward the heel, then cross over just below the arch of the foot. From there they attach themselves to the bottom of the foot’s bones.
When we walk, the tibialis anterior works in conjunction with several other muscles, including the gastrocnemius medialis, soleus, peroneal longus, flexor hallucis brevis and extensor digitorum longus. Together these muscles help move the foot forward and downward along with the toes. While the tibialis anterior plays a major role in walking, it also has important functions like helping maintain posture, keeping the knee fully extended and supporting the entire bodyweight during running.
We can stretch each individual tendon that makes up the tibialis anterior, but what exactly are those tendons? And how do you know if you need to stretch them out? Read on to find out.
Tendon Basics
Our skin protects our soft tissue structures from injury and disease. But our tissues have even further protection: They’ve got their own elasticity built into them. When you get injured, the first response of your body is to protect itself from further damage. Your skin tightens, and your blood vessels constrict so that no bleeding occurs. As your skin loosens, however, your blood vessels open back up again. Our tissues’ natural ability to return to normal after stretching allows them to heal without scarring.
While many people believe that tendons don’t have much strength, they actually play an essential role in holding together the joints and muscles that make up our limbs. Tendons provide stability and support to the muscles and joints they connect. Unlike ligaments, tendons aren’t attached to bones; rather, they anchor muscles to bone. Even though tendons only weigh one-tenth of an ounce each, they take up to 80 percent of the force generated by the muscles they anchor.
Each tendon consists of bundles of collagen fiber surrounded by a layer of white fat cells. These fats serve as cushions between the collagen fibers and the muscle. Tissue surrounding the ends of tendons contains nerve endings that enable pain receptors to detect any problems within the tendons. If too much pressure is placed on the tendon, the surrounding tissue sends signals to nerves telling them to release neurotransmitters. Neurotransmitters tell the brain that something is wrong, and the brain responds accordingly by sending messages to relax the affected area.
Whether you want to strengthen your calves or simply learn how to properly stretch them, read on to discover some basic techniques that’ll improve your chances of preventing injuries.
You may not notice it often, but tendons all throughout your body act as springs. For example, think of the spring action of your wrist joint when you extend your arm above your head. Imagine two rubber bands connected end-to-end forming a loop; now imagine rolling the band up tightly. You’ve just mimicked the behavior of a tendon.
Stretching the Calf Muscles
Now that you understand the basics of tendons, let’s talk about how to stretch your tibialis anterior. Stretching exercises for the calf muscles are designed to ease tension in the muscles and restore flexibility. Some experts recommend that you perform calf stretches three times a week, while others advocate stretching every day. There are also various types of calf stretches that target specific areas of the calf muscle.
Before beginning any new exercise regimen, check with your doctor to see whether you’re fit enough to participate. He or she might suggest taking a break from exercising until your condition improves. Also remember that although stretching appears to be simple, it requires good form and technique to avoid injury. Here are some tips for performing a basic calf stretch:
Stand up straight, placing your feet shoulder-width apart.

Hold onto a wall or chair behind you for balance.

Take your right leg behind you, bend your left knee and place your hands on either side of your hips.

Keeping your right leg bent, push your left heel away from you, extending your left leg upward.

Repeat steps 2 through 4 with your opposite leg.

Once you feel comfortable doing each step, try repeating it 10 times. Once you complete that set, switch sides and repeat with the opposite leg. Continue this process until you reach 20 repetitions. Remember to keep your back straight, shoulders relaxed and chest lifted.
Although most people know that stretching can reduce swelling and relieve pain, it goes beyond relieving pain. By strengthening the muscles and making them stronger, stretching can prevent injuries such as sprains. For instance, if you were to fall while walking, a strong calf could save your ankle from getting twisted or broken.
In addition to strengthening the calf muscles, regular stretching of the Achilles tendon prevents ruptures of the Achilles tendon in runners. Most importantly, however, proper stretching reduces the risk of injury to the Achilles tendon by improving circulation to the area.
There are many different ways to incorporate stretching exercises into your daily routine. Try incorporating a few into your workout plan to stay healthy and active.”

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