hey everybody it's Doctor Jo, and today I'm going to show you how to stretch
your anterior tibialis. so let's get started.
so the anterior tibialis is the front of the shin, right there. and if you haven't
already subscribed make sure you click on the button down there. so this is a
part of my office stretching series. it's a real time stretch. I have a whole bunch
of them going from head to toe, so if you want to check out some more of those,
make sure you click on the link up there. so I'm gonna have my timer going it's
gonna be 30 seconds stretches we're gonna do three on each side with a
little 10-second rest break in between. so I'm gonna go ahead and start it and
then kind of talk you through the stretches as we go. so with the anterior
tibialis, a lot of times if you have shin splints. this is the muscle that's
irritated so the easy way to stretch that out is just take your foot behind
you, and you want your toes the top of the toes to be flat on the floor. so I'm
putting that on the floor to stretch out. your leg doesn't have to be completely
straight, you can bend your knee a little bit, but you want to feel the stretch
through right there. so a lot of times when you're stretching you don't have to
push really hard to get that stretch. you can also move your foot around a little
bit to stretch the inside and then stretch the outside. so you're kind of
getting that whole shin area. and I like doing that especially after I do
exercises or if I go for a run. so if I have my foot down like this, I can kind
of turn it in to get that inside of the shin and then I can roll my toes to the
outside really to get that anterior tib stretch right there. and a lot of times
when people do this if you get cramping in your feet, this might trigger that
cramping, so I would say if you get a lot of cramping, maybe stretch with your
shoes on first, and see how you feel. if you're if you're starting to get some
cramping there, then I wouldn't do it without your shoes on. but if you're not
getting any cramping, you're probably going to get a little bit better stretch
if you take your shoes off. so again just kind of putting your foot back. again you
can bend your knee a little bit, straightening out completely is fine. you
might get a little bit better stretch but you don't have to.
keep it a little bit and again I like to kind of halfway through roll it to the
outside, and then roll it to the inside. so you can kind of see, let me pull up
there so you can see, I'm pushing down on the big toe there and then kind of
rolling out to the the pinky toes right there just to get that stretch all the
way around. but again like I said sometimes if people have a tendency to
have some cramping, that might try and make your foot cramp just a little bit.
so be gentle with it at first. don't go too crazy with it just as a warning so
you'll know that that might happen to you, but again a lot of times people who
walk a lot people who run if you're running on surfaces that a little bit
harder like concrete or roads with the pavement and stuff like, that people do
tend to get some shin splints. so this is a really good stretch to do especially
if you're exercising, after you exercise, but a lot of times it's good just to
stretch this out if you're sitting at a desk when you work all day because
you're really not getting these muscles moving very much
and it's so important to stretch out these lower muscles because when you're
not working those muscles throughout the day, then you could be prone to getting
blood clots or those DVTs which can be very scary. so the more that you're
moving around and keeping those legs moving, the less likely a chance you're
going to get a blood clot. so you always want to be safe than sorry,
and any kind of movement it's gonna be really good for that. so this is a good
one just to get that whole shin area stretched out a little bit. so we've got
one more on the other side and again you can kind of shake those out. wiggle those
toes a little bit to loosen them up some just so they don't try and cramp up on
you. so if you want to really get that anterior tibialis good, roll it out to
your pinky toes, and that's going to get a nice big stretch. but maybe if you have
your posterior tibialis a little bit irritated then
you roll over onto your big toe, you're gonna get more of a stretch on the
inside there. so I always say just go back and forth and do a little bit of
both on each side just to get that whole area nice and stretched out, or you can
feel pretty good about a little bit. so there you have it, that's your Anterior
tibialis stretches. remember this is part of my office series, so if you want to
check out some other awesome stretches from head to toe, real time, make sure and
click on the link up there. if you'd like to help support my channel, click on that
link to find out how, and of course don't forget to subscribe by clicking down
there. so remember be save (don't let those toes cramp up on you), have fun,
And I hope you feel better soon.