Inflamed Tibialis Anterior through Distance Running

Jenna Hickey

Distance Running

Aerobic activity Requires endurance and stamina Has been in the Olympics since early on Training involves a lot of mileage, and

repetitions While it is great for you, due to the

repetitious force applied to the body, it can also have negative effects

Tibialis Anterior Hard to stretch Found on the lateral side of the

shinbone Can become inflamed due to

excessive tension, force or repetitions applied to the muscle

Distance running involves a lot of force (pounding) and weight-bearing repetitions put on the muscle

Bones Involved Tibia Fibula

Muscles Involved Peroneus longus and brevis Extensor hallucis longus Extensor digitorum Gastrocnemius Soleus Achilles tendon

Stretch #1 Floor stretch Toes and tops of feet touching the floor Sit on heels Keep your back straight and lean back Hold for 30 seconds Should feel the stretch in your shins

Stretch #2 Alternative stretch that doesn’t put as much

pressure on the ankles Stand on right leg, and cross the left calf on the

shin of the right leg. Put the tops of your right toes/feet on the ground

to help extend the ankle Bend your right leg to push your left ankle toward

the floor gently Hold for 30 seconds, and repeat on opposite side

These stretches work the lower portion of the tibialis anterior, but the upper portion is unable to be stretched fully unless you want to break your ankle

These stretches will help temporarily relieve the tension on the tibialis anterior, but since it is a difficult muscle to stretch, another good option is massage therapy