Roll Tibialis Anterior (Single Leg) Lying on Floor
On the hands and knees with one shin on a foam roller, the body rolls along the outer front of the shin to loosen the tibialis anterior.
How to do it
Setup
On the hands and knees, the roller under the front of one shin, the other knee on the floor.
Steps
- Turn the shin slightly inward so the roller sits beside the shin bone.
- Roll slowly from just below the knee to just above the ankle.
- Pause on a tender spot and breathe until it eases, then switch sides.
Common mistakes
Rolling straight on the shin bone: turn the leg so the muscle beside it takes the roller. Rolling over the ankle: stop above it. All the weight on the shin at once: keep the hands and the other knee sharing it.
Breathing
Steady throughout; never held.
