The tibialis anterior muscle is located on the front side of the calf and is one of the calf muscles. It plays a very important role in people's daily activities. It can make the back of our feet move up or down, and promote the bending of the ankle. In order to improve the quality of our sports, it is necessary to strengthen its training.
Let’s analyze the reason why it is very rigid. In daily activities, we have a higher chance of using it, but trainers often neglect to stretch and massage it. Over time, it will put it in a state of muscle tension, and the surrounding joints and tissues will lose flexibility. The degree and flexibility gradually become stiff, and even make the muscles in front of the calf thicker, giving people an unsightly feeling.
When this happens, sometimes our training method is improper, and sometimes it is born. So we have to judge whether it is born or acquired on a scientific basis, but the two methods of formation can be achieved through stretching exercises. Improve.
How to choose an effective training method and stretch it?
Sit on the yoga blanket, straighten your right leg forward to keep your heels perpendicular to the ground, put your hands behind your body, support your body and lean your upper body slightly backwards. When the exercise starts, stretch your right foot and instep forward. Extend the toes forward under the action, straighten the ankles with your own thoughts, keep the movement for 5 seconds, keep the right leg from the ground, and then restore the straight toes to the original position.Repeat the action. Note that in the exercise, the force should be light but not too strong, and the toes should slowly return to the original position.
This is the most basic stretching method, we will use different stretching methods for intensive training below.
1. Standing heel lifter
Stand naturally with feet together, hands facing the handle Hold your elbows with your arms, keep your body straight and your spine in a neutral position. During exercise, the toes of your feet are raised (preferably the forefoot) to strengthen the contraction of the tibial anterior muscles. The peak contraction for 8 seconds, then Restore the toes back to the starting point and repeat the action. Pay attention to maintaining the stability of the body throughout the process.
2. Sit half-dove variant
Sit on the yoga blanket with your legs straight forward, the heels of your feet vertical to the ground, and your arms relaxed On the side of the body, keep the upper body straight, the back is straight and the spine is in a neutral position. During exercise, the right leg is bent and pulled back to the knee of the left leg, so that the heel of the right foot is placed on the left knee, and then grasp the right with your left hand. The toes of the foot move downwards and upwards, while the back of the right instep is tightened, so that the toes are stretched to the ankle or the heel to the maximum.Enhance the contractility and stretching force of the tibial anterior muscle. Tighten the sole of the left foot to stretch the toes back, hold the movement for 10 seconds, and then straighten the right leg to return the legs to the starting position.
The strength of the tibial anterior muscle is enhanced, which canHelp the runners to relieve the pain in this part, reduce the impact of the trainer with this part at the moment of running, and prevent it from being injured again. But in the process of pulling the body, you must master the appropriate strength, and remember that the downward or upward tension should not be too strong, so as to avoid injury to the back of the foot and toes.
In the stretching exercise, we recommend that the trainer tighten the ankles so that the feet are parallel to the ground. This position is the best, which will make The effect of exercise improves a lot.