1. FOAM-ROLLER RELEASE
This is not a foam roller massage, but a foam-roller release, so keep the roller still in this exercise.
Get into a plank position with the foam roller under the most painful section of your lower leg, and balancing on your elbows. Cross one leg over the other, and feel the foam roller pushing against tib-ant. See image.
If you feel like you need more pressure, sit on your ankle with your other leg stretched in front of you. See image.
This exercise utilises your calves (the counter-acting muscles to tib-ant) to release tib-ant. Don't do this exercise if you have an existing calf injury.
Stand on a step with your heels hanging off the edge, with 2 kettlebells (or dumbells) - as heavy as you can carry. Slowly raise your heels until you are standing on tippy-toes, hold for 3 seconds, then slowly lower yourself back to the starting position. See images.
If these 2 releases fail to resolve your tib-ant pain, then professional intervention is almost certainly required. Massage, needling or a combination of the two work terrifically at lengthening tib-ant and resolving pain.
For more information on tib-ant, email me directly via the contact page. For specific information on an injury you have, or for treatment, contact one of my clinics directly. You can find that information here.
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Dr Mitch Clark