Tibialis Raise

What you'll gain

• Strengthens dorsiflexion, which controls foot landing during walking and running.

• Commonly used to reduce shin splint risk in runners.

• Needs nothing but a wall, so it fits any home or travel program.

Step-by-Step Instructions

1. 1

   Stand with your back and heels flat against a wall.

2. 2

   Walk your feet a step forward so your body leans back slightly against the wall.

3. 3

   Brace lightly and keep your knees straight and your heels pinned to the floor.

4. 4

   Lift your toes and forefeet toward your shins as far as they will travel.

5. 5

   Pause at the top where the front of the shin is fully contracted.

6. 6

   Lower the toes back to the floor slowly under control and repeat.

Common Mistakes

• Letting the heels lift, which turns the movement into a rock rather than a dorsiflexion rep.

• Bending the knees to gain range, which takes the work off the shin.

• Dropping the toes fast, which skips the eccentric phase that gives the exercise its point.

• Standing too close to the wall, which removes the lean and most of the resistance.

About This Exercise

The tibialis raise trains dorsiflexion, the action that lifts the foot and controls it back to the ground on every step. Standing with your back and heels against a wall and your feet a step forward, you lift the toes and forefoot as high as they will go and lower them slowly. The wall-supported version is an effective builder for the muscle and responds to two to three sets of fifteen to twenty-five reps. It is beginner-level isolation work, and runners prone to shin splints are a group that commonly benefits from it. For a catalog this is a small clip with outsized demand. Running apps, knee and shin rehab content and lower-leg accessory blocks all need it, and it is missing from most stock exercise libraries.

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