The tibialis anterior is a supportive muscle located on the outer part of your shin bone. Its primary purpose is to flex the foot. When this muscle is sore or injured, pain in the shin known as "shin splints" are common. Cramping in the foot may also take place. Stretches practiced in yoga, an ancient system of holistic health, may be helpful in treating and preventing issues with the tibilias anterior. Consult with your doctor before practicing yoga.
Treat
If you're experiencing pain or injury in the tibialis anterior, the first thing you need to do is rest the muscle. Performing very gentle yoga stretches during this time is best. Try a pose known as legs up the wall. Start by sitting on the floor and bring your right hip to touch a wall. Swivel your body until your legs are up the wall and your back is relaxed down on the floor. Allow your legs to be supported by the wall and place a pillow under your head for added relaxation. Stay in this position for up to 15 minutes.
Strengthen
Once your tibialis anterior feels better, you can start practicing specific poses that will strengthen the muscle. Balancing poses such as eagle, tree and half moon, are good to practice regularly. For tree pose, start by putting all your weight into your left foot. Lift your right foot off the floor and place the sole of it on your inner left thigh. Bring your palms together at your chest and hold this position for up to one minute. Repeat on the other side.
Stretch
To prevent problems with the tibialis anterior, it is important to stretch the muscle often. A pose in yoga known as hero offers an effective stretch for the tibialis anterior. Start by standing on your knees, then sit down on the floor in-between your heels. Place your palms on your thighs and hold your spine in a straight position. If this pose is too hard on your knees, try sitting on a yoga block or pillow. Stay in this position for up to five minutes. According to yoga master B.K.S. Iyengar, this pose is also effective at preventing knee problems.
Additional Tips and Considerations
If you're recovering from a tibialis anterior injury, avoid practicing lotus pose, a seated posture that requires an extreme stretch of this muscle. Speak to your yoga teacher before class so that he may offer modifications for your yoga practice. If a pose feels painful in yoga class, skip the pose and try something else.
References
- "Yoga Journal": Help for Standing Balances
- "Yoga, the Path to Holistic Health"; B.K.S. Iyengar; 2001
- "Gray's Anatomy"; Henry Gray; 1977
- "Relax and Renew"; Judith Lasater, Ph.D., P.T.; 1995
