8 Best Anterior Tibialis Exercises & Stretches

Anterior tibialis exercises can help you correct foot drop, a condition that can lead to a high-stepping gait. Foot drop is caused by weakness in the tibialis anterior, a muscle in the front of your shin in your lower leg. The anterior tibialis helps you flex your ankle and lift your foot off the ground, which is critical to having proper gait.

Specific strengthening exercises can isolate the anterior tibialis to help strengthen it, while stretching exercises can loosen the muscle to improve your range of motion.

This article offers a step-by-step exercise plan for people struggling with foot drop. The exercises and stretches provide an ideal starting point for those who want to improve the function of a weak anterior tibialis muscle, ideally with the support of a physical therapist.

What Is the Anterior Tibialis?

The anterior tibialis is a muscle located in the front part of the shin bone of your lower leg. The muscle starts just below your knee, goes down the front of your shin, and attaches to the top of your foot.

What Causes a Tight Anterior Tibialis?

The most common cause of a tight or painful anterior tibialis is overuse and not regularly stretching the muscle.

Weakened anterior tibialis is usually caused by a condition that affects the nerves or muscles, such as peripheral neuropathy, muscular dystrophy, or polio. Conditions that affect the brain or spinal cord, such as stroke, amyotrophic lateral sclerosis (ALS), and multiple sclerosis can also cause weakened anterior tibialis.

Benefits of Anterior Tibialis Exercises

Specific exercises may do the following:

• Strengthen lower leg muscles
• Improve range of motion in the knee and ankle
• Improve gait problems
• Prevent stiffness in the calf, ankle, and heel
• Reduce the risk of injury to calves, ankles, and feet
• Decrease the chance of getting tibialis anterior tendonitis
• Lower the risk of developing shin splints and stress fractures
• Speed up recovery of shin splints

Anterior Tibialis Exercises

Try these three exercises to strengthen your anterior tibialis.

Seated Toe Raises

A cuff weight is a padded weight that you can wrap around your foot or ankle. Start by sitting in a chair and wrapping a cuff weight around your toes. Make sure it is secure. Let your foot rest on the floor.

To do the exercise:

1. Begin the exercise by sitting with your cuff weight on your foot and then flexing your ankle so your foot and toes move up towards your knee.
2. When your foot is flexed all the way up, hold the position for a couple of seconds.
3. Slowly lower your toes back down to the starting position.

Repeat the exercise 10 to 15 times.

Wall Toe Raises

This exercise requires an elastic resistance band. You can get one from your physical therapist, or you can buy one online or at your local sporting goods store.

Sit on the floor with your leg extended in front of you. Alternatively, you can sit on a chair with your foot propped up on another chair.

Tie a loop in your band. Attach one end to a stable object like the leg of a table or sofa, and secure the other around your foot near your toes. It may be helpful to have your lower leg resting on a small pillow so the heel of your foot does not rub on the ground.

To do the exercise:

1. Stand with your feet flat and your back leaning against the wall.
2. Pull your toes and ball of your foot up while keeping your knee straight. Only your ankle should move as you flex your foot up.
3. Keeping your heel on the floor hold the end position for a second or two.
4. Slowly relax back to the starting position.

Perform this exercise for 10 to 15 repetitions or until your anterior tibialis muscle tires and you can no longer flex your ankle up. Then, move on to the next exercise.

Heel Walk

The heel walk involves raising your toes off the floor and walking around on your heels without letting your toes touch the floor. This exercise isolates the tibialis anterior muscle for strengthening while also strengthening your ankle.

To do the exercise:

1. Stand with your feet shoulder-width apart and no shoes on.
2. Lightly hold a support or touch the wall for balance if necessary.
3. Raise your toes and maintain this position while taking steps forward.
4. Walk on your heels for 30-45 seconds.
5. Rest briefly and repeat.

Anterior Tibialis Stretches

Perform three to five of these stretching exercises several times per day.

Seated Tibialis Anterior Stretch

1. Sit on a chair or bench with your back straight.
2. Place your feet flat on the floor shoulder-width apart.
3. Lower your knee and place the top of your foot on the floor with your toes pointed backward.
4. Press the top of your foot into the floor.
5. Hold this position for 20 to 30 seconds.
6. Repeat with the other leg doing several reps on both legs.

Kneeling Tibialis Anterior Stretch

1. Position yourself on your hands and knees on the floor.
2. Keep your feet hip-width apart, and your toes turned slightly inward.
3. Keep your back straight, and shoulder blades slightly pinched together.
4. Sit back on your calves and hold this position for 20 to 30 seconds.
5. Return to the starting position.
6. Repeat.

Standing Tibialis Anterior Stretch

1. Stand with your hands on the back of a chair, your knees slightly bent.
2. Planting one foot solidly on the floor, move the other 12 inches behind it with your toes curled under. Your toes should be positioned comfortably on the floor.
3. Bend your knees and lower your body, keeping your torso straight. You should feel a stretch from your toes to your lower shin. The lower you go, the greater the stretch.
4. Hold for 15 to 30 seconds.
5. Lift your body to the starting position.
6. Repeat two more times.
7. Switch feet and repeat Steps 2-6 with the other foot.
   

Lying Tibialis Anterior Stretch

1. Lie on your side on the floor.
2. Bend the leg on the floor behind you.
3. Reach behind and grab your foot just above your toes.
4. Pull your foot gently toward your butt. You should feel a stretch from your foot to the front of your shin.
5. Hold for 20 to 30 seconds.
6. Release and repeat two more times.
7. Lie on the other side of your body and repeat Steps 2-6.

Band Calf Stretch

When your anterior tibialis muscle is weak, you will not be able to fully flex your foot. This may keep your ankle in a position where your calf is shortened. A shortened calf means a tight muscle, so stretching the calf may be necessary to fully correct your foot drop.

A simple method to stretch your calf is by doing the towel or band calf stretch:

1. Wrap a towel or band around the ball of your foot, keeping your knee straight.
2. Pull the ends of the towel so your foot flexes up and stretches your calf.
3. Hold the stretch for 20 to 30 seconds.
4. Relax and repeat on the other leg.
5. Do 3 repetitions on each leg.

Summary

Exercise is one of the best ways to treat foot drop caused by a weak or injured anterior tibialis muscle. These exercises strengthen the muscle under gentle resistance and can be performed at home as part of a physical therapy program.

A basic at-home exercise program only requires a chair, elastic band, and cuff weights. These specialty products are easily found online or at most sporting goods stores.

A Word From Verywell

Having foot drop from tibialis anterior weakness can prevent you from walking normally and limit your ability to accomplish daily tasks. Getting started on strengthening exercises is an important way to get moving normally again.

If foot drop is seriously affecting your mobility, ask your healthcare provider for a referral to an orthopedist who can pinpoint the cause. The specialist can also advise you if there are any problems that limit the types of exercise you should do.