Mate. I have been suffering with tightness here constantly for years and shin splints after runs but these exercises have just given me soo much relief in a matter of minutes I just wanted to say thank you and to let you know that I will now be doing these exercises daily because of you, keep fighting the good fight brother ! 🙌
I sprained my ankle twice 9 years ago and was never offered rehabilitation following the injuries. Now seeing an osteopath for tib anterior pain and the root cause is loading issues through the ankle joint because of my unhealed injuries! Thank you for this video, I will use these for my rehab.
hi this video is great. i got injured playing football mounts ago and its not so much the ankle, its about quarter to half way up my leg. i took a month or so off but its still very tender to touch.
Thank you, new to me, suffering 2 years with pain to outer area of calf of my right leg. Pain more intense near fibula head. Some mornings my fibula head cramps. I have a large bunion and flat feet on the same leg that may contribute, but I always had that issue? Any ideas?
Thank you this was really interesting! I have a lot of problems with my left ancle/foot but also with my lower back. I'm wondering if problems with tibialis anterior can cause problems in the lower back and not just the opposite way as you said in the video? Thanks again and regards from Sweden!
Hey Stephanie! Generally, the body works from the center outward, where central dysfunction often sets peripheral tissue up to fail. But, the foot and ankle can be the exception due to their contact with the ground. The great thing is that you can figure it out for yourself. If you successfully feel like you free up that tib ant and your back feels better, then there's likely a connection there. Similarly, if it doesn't help, there's likely no connection!
I’ve been having this issue on and off for about a year. Found stringing lower back L5 area helped. But have recently had it hurt again. Everything is flexible, the muscle feels fine. Just the lower area tendon hurts after about 10 or so km of running. Any ideas ?!
Hi. Got awful knee pain running from knee cap down tib anterior and down side of outer leg into fibular head after recent ankle sprain, tripped over some wire, didn’t fall, ankle/knee took the brunt. 😢 Can’t straighten knee at all now and pain when try to dorsiflex the ankle from the knee, just won’t straighten and hurts when try to push the knee back straighter. Physio checked for all the obvious, pain not showing when testing for ACL/meniscus etc. Any advice? Thank you! ❤ Super channel!
How soon after the start of the injury should you start loading the tissue? Is it good to RICE initially or should we start loading right away? Is it okay to have some pain? I noticed that driving really increases my pain, because of working the pedal so I had to stop driving now.
Sorry for the late reply. Typically tissue can be loaded as soon as it feels comfortable and tolerable to do so. We are moving away from RICE as although appropriate in some instances, may slow down the healing and recovery processes rather than speed them up
You're welcome Theresa! As a long term goal I would always urge someone to work toward a zero drop shoe as that's essentially normal for the foot and ankle. But obviously everyone has their own unique issues that may speed up/slow down any progression to that over time!
Hello enjoy your videos. When you do the stretch with toes curled underneath what if you get cramps in bottom of your foot? What are those a symptom of? Barbara
Hi Barbara, there can be a number of reasons and you probably would need someone to assess you specifically to try and figure out the actual root cause. For what it’s worth, I find clinically that a lot of foot muscle cramps can often be a symptom of lower back stiffness and tightness. Taking a ball and hunting around the spine can be a great way to try and see if there’s any hidden dysfunction in those areas!
I had a question man! Look if you somehow go buy this comment I’ve been struggling with jumpers knee for a while and the pain is all around my knee now. But I started feeling my anterior tebilas be really tight. The front of my foot would feel like someone is stabbing somthing at it. When I lift my foot up the part between my shin and my foot would hurt a lot. And recently my calf’s just been feeling really tight which I broke down where the pain was coming and I’m pretty sure it’s from my anterior tibilas. Would any of these have a correlation or am I just bugging?
I can’t comment on your symptoms specifically unfortunately mate, but if someone presented with those collection of symptoms to me me clinically, I’d be very interested in seeing if the lower back was the root cause of all those things!
If you're prone to leg cramps, then stretching tibialis anterior like in the picture can send the calf muscle antagonist into cramp spasm, then you're really in trouble. Be very careful.
For me, if a patient experienced calf cramps when performing this stretch, I’d be very interested in whether they had some lower back dysfunction at the level that influences that calf. I have a video on calf cramps somewhere on the channel, but relatively hidden lower back dysfunction might be contributing to that scenario.
I've seen videos that say putting the band above your ankle does nothing to improve ankle mobility. they say u need to put the band at the top of the foot just before the ankle joint and that will create proper distraction to improve range of motion.
Both work mate! Having the band below the ankle tries to feed into the natural roll, slide, and glide of the ankle going into dorsi flexion. Having it above the ankle essentially helps mobilise the joint in a position of restriction. As always, it's best to focus on the one that feels the most beneficial!
Didn't run for a year and as I started again running few weeks ago this pain started annoyingly. It's been 6 sessions and on each of them after around 2 miles the pain is so bad I have to stop and just walk as I feel like if I don't stop I won't be able even to walk.
Try running just on your toes if you don’t already it helped me so much. It’s awkward and slow to start but by the end of your run it will feel a lot more natural.
yeah what's up with this muscle... im kinda fit and works out regularly, but whenever i go for a sports massage this part always feels the most sore and hurts the most 😅
Hi mate, for most people it speaks to the presence of some more obscure underlying dysfunction. Whether it be someone’s footwear whether they sit all day or have some other stiffness, tightness or weakness somewhere else in their leg that may prompt this area to become dysfunctional itself.
![Tibialis Anterior Tendonitis [Tendonitis on TOP of Foot Treatment]](http://i.ytimg.com/vi/55TGq-O8W_4/mqdefault.jpg)
Tib ant pain can be a little weird based on where it is. Here's some great ways to restore normal motion and function to the area!
Mate. I have been suffering with tightness here constantly for years and shin splints after runs but these exercises have just given me soo much relief in a matter of minutes I just wanted to say thank you and to let you know that I will now be doing these exercises daily because of you, keep fighting the good fight brother ! 🙌
Brilliant to hear mate! Glad they had a bit of an impact on your symptoms, and hope the running benefits!
I'm 70 years old and your videos always give me something new to try to keep me as mobile as possible.
Love to hear that Margaret! The body always adapts and there's no reason it can't keep doing that in a positive way if you keep working on things!
Makes perfect sense now. I have some lower back issues and now, I have been suffering from TA pain.
Glad it resonated mate!
I sprained my ankle twice 9 years ago and was never offered rehabilitation following the injuries. Now seeing an osteopath for tib anterior pain and the root cause is loading issues through the ankle joint because of my unhealed injuries! Thank you for this video, I will use these for my rehab.
I hope your rehab went really well! Hopefully you feel like you’re back to full health again and that ankle isn’t bothering you any more.
Thank you so much Grant, just what I needed!
Appreciate the support mate, genuinely hope it helps!
Excellent video
Glad it resonated mate!
Great teaching!!!!!
Thanks Dawn! I hope it proves to be helpful for you!
Tried these exercises and definitely attacking the correct issue. Thank you so much.
Amazing James, glad its hopefully having an impact!
Could be coming from L4, L5 compression as well.
hi this video is great. i got injured playing football mounts ago and its not so much the ankle, its about quarter to half way up my leg. i took a month or so off but its still very tender to touch.
Hope the video helps in some way Luke!
Thank you, new to me, suffering 2 years with pain to outer area of calf of my right leg. Pain more intense near fibula head. Some mornings my fibula head cramps. I have a large bunion and flat feet on the same leg that may contribute, but I always had that issue? Any ideas?
Thanks
You’re welcome!
Can you also have pain on the upper part up by the upper by the knee?
Dude, really great video... from a rehab chiro in Pennsylvania.
Appreciate it mate! Hope it helpful!
Thank you this was really interesting! I have a lot of problems with my left ancle/foot but also with my lower back. I'm wondering if problems with tibialis anterior can cause problems in the lower back and not just the opposite way as you said in the video?
Thanks again and regards from Sweden!
Hey Stephanie! Generally, the body works from the center outward, where central dysfunction often sets peripheral tissue up to fail. But, the foot and ankle can be the exception due to their contact with the ground. The great thing is that you can figure it out for yourself. If you successfully feel like you free up that tib ant and your back feels better, then there's likely a connection there. Similarly, if it doesn't help, there's likely no connection!
Thank you for your response! I will definitely figure it out! @@YourWellnessNerd
3:15 now I got to lift up the corner leg of the bed and loop a rubber band under it and try that move :)
Good tips as always, thank you.
I’ve been having this issue on and off for about a year. Found stringing lower back L5 area helped. But have recently had it hurt again. Everything is flexible, the muscle feels fine. Just the lower area tendon hurts after about 10 or so km of running. Any ideas ?!
Hi. Got awful knee pain running from knee cap down tib anterior and down side of outer leg into fibular head after recent ankle sprain, tripped over some wire, didn’t fall, ankle/knee took the brunt. 😢 Can’t straighten knee at all now and pain when try to dorsiflex the ankle from the knee, just won’t straighten and hurts when try to push the knee back straighter. Physio checked for all the obvious, pain not showing when testing for ACL/meniscus etc. Any advice? Thank you! ❤ Super channel!
Hope you’ve since found some answers! Sorry for the late reply!
Thank you.
Hope it helps mate!
How soon after the start of the injury should you start loading the tissue? Is it good to RICE initially or should we start loading right away? Is it okay to have some pain? I noticed that driving really increases my pain, because of working the pedal so I had to stop driving now.
Sorry for the late reply. Typically tissue can be loaded as soon as it feels comfortable and tolerable to do so. We are moving away from RICE as although appropriate in some instances, may slow down the healing and recovery processes rather than speed them up
Please help, im getting stiffness and pain in upper part of that tibialis muscle {i think my standing posture is the culprit}
Thank you! Would you rather recommend a zero drop running shoe with this condition or keep a bit of a drop?
You're welcome Theresa! As a long term goal I would always urge someone to work toward a zero drop shoe as that's essentially normal for the foot and ankle. But obviously everyone has their own unique issues that may speed up/slow down any progression to that over time!
Thank you so much!!
Hope it helps Tashua!
Hello enjoy your videos. When you do the stretch with toes curled underneath what if you get cramps in bottom of your foot? What are those a symptom of? Barbara
Hi Barbara, there can be a number of reasons and you probably would need someone to assess you specifically to try and figure out the actual root cause. For what it’s worth, I find clinically that a lot of foot muscle cramps can often be a symptom of lower back stiffness and tightness. Taking a ball and hunting around the spine can be a great way to try and see if there’s any hidden dysfunction in those areas!
@@YourWellnessNerd Thank you for your response.
Do you recommend doing the massage and the stretches daily if I have chronic pain in my tibialis anterior thats been there for a while?
this guy: "a really interesting tightness at the front of the ankle"
me: crying
LOL I screamed when the peanut found a knot on my Shin!
I had a question man! Look if you somehow go buy this comment I’ve been struggling with jumpers knee for a while and the pain is all around my knee now. But I started feeling my anterior tebilas be really tight. The front of my foot would feel like someone is stabbing somthing at it. When I lift my foot up the part between my shin and my foot would hurt a lot. And recently my calf’s just been feeling really tight which I broke down where the pain was coming and I’m pretty sure it’s from my anterior tibilas. Would any of these have a correlation or am I just bugging?
I can’t comment on your symptoms specifically unfortunately mate, but if someone presented with those collection of symptoms to me me clinically, I’d be very interested in seeing if the lower back was the root cause of all those things!
If you're prone to leg cramps, then stretching tibialis anterior like in the picture can send the calf muscle antagonist into cramp spasm, then you're really in trouble. Be very careful.
For me, if a patient experienced calf cramps when performing this stretch, I’d be very interested in whether they had some lower back dysfunction at the level that influences that calf. I have a video on calf cramps somewhere on the channel, but relatively hidden lower back dysfunction might be contributing to that scenario.
Great video.
Cheers Jack! Hope it helps!
I've seen videos that say putting the band above your ankle does nothing to improve ankle mobility. they say u need to put the band at the top of the foot just before the ankle joint and that will create proper distraction to improve range of motion.
Both work mate! Having the band below the ankle tries to feed into the natural roll, slide, and glide of the ankle going into dorsi flexion. Having it above the ankle essentially helps mobilise the joint in a position of restriction. As always, it's best to focus on the one that feels the most beneficial!
@@YourWellnessNerd ok thanks
Didn't run for a year and as I started again running few weeks ago this pain started annoyingly. It's been 6 sessions and on each of them after around 2 miles the pain is so bad I have to stop and just walk as I feel like if I don't stop I won't be able even to walk.
Try running just on your toes if you don’t already it helped me so much. It’s awkward and slow to start but by the end of your run it will feel a lot more natural.
yeah what's up with this muscle... im kinda fit and works out regularly, but whenever i go for a sports massage this part always feels the most sore and hurts the most 😅
Hi mate, for most people it speaks to the presence of some more obscure underlying dysfunction. Whether it be someone’s footwear whether they sit all day or have some other stiffness, tightness or weakness somewhere else in their leg that may prompt this area to become dysfunctional itself.
This was so helpful! 👍🏼
Awesome Julie!!