No More Aches/Tripping When Walking: Strengthen This Oft-Neglected Muscle

Aches and pains while walking (in the feet, shins, and/or knees), as well as fatigue, are actually mostly about the oft-neglected tibialis anterior muscle.

Fortunately, it’s quite easy to strengthen if you know how:

All about the tib

The tibialis anterior is located at the front of the shin. It lifts the toes when walking, preventing trips and stumbles. Weakness in this muscle can cause fatigue as other muscles compensate, tripping as feet catch the floor, and/or general instability while walking.

Happily, there is an easy exercise to do that gives results quite quickly:

Steps:

1. Stand with back and shoulders against a wall, feet 12 inches away.
2. Slightly bend knees and keep posture relaxed.
3. Lift toes off the ground, hold for a few seconds, then lower.
4. Repeat for 10–15 reps.

To increase difficulty:

1. Step further away from the wall for more ankle movement.
2. Perform a “Tib Plank” by lifting hips off the wall and keeping knees straight.

It’s recommended to do 3 sets per day, with 1-minute rests between.

For more on all of this plus visual demonstrations, enjoy:

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Want to learn more?

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The Secret to Better Squats: Foot, Knee, & Ankle Mobility

Take care!