Last week I drew a picture of the muscle tibialis anterior to help you familiarize yourself with this lower leg muscle. (Each week I’m going to publish the new ones to my facebook page, so be sure to check them out!) Tibialis Anterior (TA) originates at the lateral condyle of the tibia, the proximal lateral surface of the tibia and the interosseus membrane (a fibrous tissue that stabilizes the tibia and fibula on the lower leg). TA inserts into the bottom of the foot at the medial cuneiform and at the base of the first metatarsal, about in the middle of your arch. It’s actions are dorsiflexion (think bringing your foot towards your head) and inversion.
In my massage practice I find that TA is generally concentrically tight – meaning short and tight. That would feel like a muscle with some knots in it. My favorite technique for releasing is called Pin & Lengthen which is when the client moving through a range of motion while I’m applying pressure. I go over how to do this on yourself in the video. I also show some other self care techniques using a lacrosse ball and a foam roller that can be performed in the gym.
As with any self care work be sure to approach these techniques with mindfulness. Any sharp, shooting or hot pain will indicate that you should stop and seek help from a professional. And, if you’ve been injured within the past 48 hours in the lower leg, refrain from doing any of this work.
Let me know how you like the massage techniques and how it’s working out for you! Head over and like my facebook page to get the latest on new muscles.