The tibialis anterior is a tendon that runs from the top of your shin bone to the base of the first metatarsal in your foot, according to the University of Washington's Radiology Department. The tibialis anterior tendon allows your ankle to move toward your body and your foot to rotate outward. It can become tight and susceptible to injuries. Simple shin stretches can help to maintain the function of your tibialis anterior. Contact your doctor before doing new stretches.
Toe Raises
Toe raises help to strengthen your tibialis anterior tendon. This exercise can be completed one foot at a time or both at a time. Sit on a chair. Your knees should be bent and your feet should be flat on the floor. Lift your toes and forefoot as far off the floor as you can, keeping your heel on the ground. Point your toes toward the ceiling, and tense the muscles in your foot. You will feel a stretch in the front of your leg. Hold this position for a few seconds. Relax and repeat one set of 10 repetitions.
Kneeling Shin Stretch
A kneeling shin stretch can help prevent overuse injuries to your tibialis anterior tendon, such as shin splints. Kneel with your lower leg pressed flat against the floor. Place your hands on the floor behind you for added support. Sit back on your heels, and hold this position for 30 seconds. Resume the starting position, relax, and repeat one set of 10 repetitions, slowly increasing the amount of weight on your heels.
Standing Shin Stretch
A standing shin stretch can help to strengthen your lower leg muscles as well as prevent overuse injuries to your tibialis anterior. Stand straight up, and cross one of your legs over the other. The toes of the crossed leg should push against the floor so that your toenails are touching the floor. The calf of your crossed leg should push against the shin of your straight leg. Slowly bend your straight leg so that you push the ankle of the cross leg toward the ground. Push until you feel a stretch in the shin of your crossed leg. Hold for 30 seconds. Repeat one set of 10 repetitions for each leg.
Advanced Shin Stretch
This stretch should be performed only if you are unable to feel a stretch while completing the kneeling and stand shin stretch, according to the Sports Injury Clinic. Kneel with the shins of your legs flat on the floor. Place your hands near your knees on the floor for support. Slowly raise your knees off the floor with your heels and knees close together. Your feet should never leave the floor. When you feel a stretch in your shin, hold this position for 30 seconds. Repeat 10 times. Never perform this exercise to the point where you experience pain.
