The Overlooked Muscle: Tibialis Anterior

Most people can relate to knee pain at some point - whether it's from running, working out, or just getting older. But what if the problem isn't actually in your knee? What if the problem is a muscle you've never thought about?

Well... it might just be the case. There's a muscle called the tibialis anterior, and when it's weak, your ankles can become unstable and your knees take on extra stress they aren't prepared to handle. The good news? You can start training it today with zero equipment!

What Is the Tibialis Anterior?

It's the muscle running down the front of your shin, from just below your knee to your ankle. Every time you lift your toes toward your shin or control your foot as it hits the ground, your tibialis is working. When you walk, run, squat, or climb stairs, this muscle stabilizes your ankle and controls the eccentric (lowering) phase of each step.

Here's the problem: most people never train it directly. This creates a massive strength imbalance that can lead to ankle instability, shin splints, poor squat mechanics, and yes - knee pain.

Why This Matters

A weak tibialis affects more than you'd think:

• Ankle stability: Without a strong tibialis, your ankle can't properly stabilize during movement
• Knee stress: When your ankle doesn't absorb impact properly, that force travels up to your knee
• Balance and fall prevention: Weak dorsiflexion (lifting your toes) means shuffling steps and catching your toes on uneven surfaces
• Athletic performance: Better tibialis strength = better squat depth, improved running mechanics, stronger deceleration
• Research shows that strengthening the tibialis can improve ankle stability, help reduce knee pain, reduce the occurrence of shin splints, and enhance overall lower leg function.

How to Train It: Tibialis Raises

• Quick and Easy: Lean Against Wall (Zero Equipment):
• Stand with your back against a wall, heels about 1-2 feet away from the wall (note: the further your feet are from the wall, the harder it gets)
• Lean your bodyweight back into the wall
• Keep your heels planted and lift your toes as high as possible toward your shins
• Start with 3 sets of 15-20 reps (note: if you are doing this for the first time you will likely be very sore the next day)

What to Expect

You'll likely feel a burn on the front of your shins - that's normal. Many people are shocked at how weak this muscle is compared to their calves. Within 2-3 weeks of consistent training, this can help with:

• Improved ankle stability during movement
• Less knee discomfort during activities
• Better balance on uneven surfaces
• Reduced shin soreness if you run or do high-impact activities

The tibialis anterior responds quickly to training because it's usually so untrained. A little goes a long way.

It's one of those simple additions to your routine that addresses a weakness so many people have. Just a couple of minutes, and zero equipment!

Want to Learn More? Check Out:

• https://pubmed.ncbi.nlm.nih.gov/40285145/

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