Tibialis anterior foam rolling is a self-myofascial release technique targeting the tibialis anterior, a muscle located at the front of the shin. This exercise is often prescribed to reduce muscle tension, improve flexibility, and alleviate discomfort from overuse or tightness in the shin area. It is particularly beneficial for individuals experiencing shin splints, runners, or those recovering from lower leg injuries.
Instructions
- Position yourself correctly: Sit on the ground with one leg extended. Place a foam roller under the front of your shin, just below the knee.
- Support your body: Use your hands and the opposite leg to lift your body slightly, ensuring control and balance.
- Begin rolling: Slowly move your shin over the foam roller, rolling from just below the knee to above the ankle.
- Pause on tight spots: If you feel a tender area, hold pressure there for 15–30 seconds or until the discomfort lessens.
- Control pressure: Use your hands and other leg to adjust how much weight is placed on the foam roller.
- Complete both sides: Once finished, switch legs and repeat on the other shin.
Complete repetitions as prescribed by your physiotherapist.
Common Errors
- Rolling too quickly, which reduces effectiveness and increases discomfort.
- Applying too much pressure, causing pain rather than relief.
- Failing to cover the full length of the tibialis anterior.
- Allowing the ankle to twist excessively, reducing targeted pressure on the shin.
Progressions
To make the exercise more challenging, you can:
- Place more of your body weight onto the foam roller for deeper pressure.
- Perform the exercise on a harder roller, such as a textured or dense foam roller.
Regressions
To make the exercise easier, you can:
- Use a softer foam roller for reduced intensity.
- Reduce the amount of body weight applied by keeping more weight on your hands and opposite leg.
All exercises are provided as an educational resource and should only be completed under the guidance of your physiotherapist.