To all of those running enthusiasts out there, if I were to speak about the importance of the calf muscles during running, you’d no doubt already know. You could probably even demonstrate effective calf stretches and strengthening exercises which may help prevent calf and Achilles injuries as these are largely common knowledge.
But what if I were to mention the Anterior Tibialis (AT) muscle? Chances are in most cases you may not have a clue what I am talking about.
It’s very much a forgotten muscle which if ignored can cause pain and injury. If the AT becomes tight this is largely due to overuse (e.g. excessive impactful running on hard surfaces). This can lead to shin splints (also called Anterior Tibialis Stress Syndrome). If left untreated this can lead to stress fractures.
However, if it becomes weak you could experience what is known as “foot drop”. This is where you simply don’t have the necessary strength to dorsiflex the foot (raise foot upwards). This then means you are unable to place your foot on the ground in a controlled manner when walking and/or running.
This can lead to a series of issues, not simply in the feet or ankles, but higher up your body as foot drop could lead to an inability to optimally dissipate ground contact forces.
Remember…when we run we typically strike the ground with 3-5 times our own bodyweight with every stride!
What To Do
If you are already experiencing issues such as shin pain, foot drop or an unusually loud slapping sound upon ground contact when running or jumping, I’d first advise you to visit our strategic partners The Kinesis Clinic in Guildford – Kinesis Clinic – who will investigate and treat this issue further – these guys are awesome!
If however you aren’t yet experiencing any issues and yet you are a keen runner, I’d strongly advise that you implement 3 simple steps in t your regime to prevent AT issues.
These 3 steps with videos below are:-
1.Myofascial release/massage of the AT.
3. Activation/strengthening of the AT.
Myofascial release/massage makes stretching more effective, stretching helps to restore length and functionality of the muscle, activation and strengthening of the muscle helps the muscle to be able to function at its best with reduced risk of injury!
Following the above gives you the best chance of preventing injury and getting the most out of your running!
Any questions, please get in touch, have an awesome week!
Speak soon,
Vanessa
