asana: tibialis anterior training

yogabuch / asana / tibialis anterior training

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last modified: 30 Dec 2018
Trivialname: Tibialis-anterior training
Level: A

Classification

Classic: functional exercise
physiological: strengthening the foot lifts

Contraindication

Effects

  • (842) Strengthening the tibialis anterior and other foot lifts

Instructions

  1. Stand with your back against a wall and your heel half a foot away from the wall.
  2. Slowly lift the forefoot all the way up.
  3. Lower the forefoot back to the starting position.
  4. Repeat as long as the active muscles allow a controlled execution.
  5. If the exercise is too easy, increase the distance between your heels and the wall. If necessary, hold two dumbbells in your hands.

Details

  1. As the centre of rotation of the OSG lies in front of the processes of the calcaneus, which remains on the floor as a supporting point during dorsiflexion of the foot, almost the entire body weight is lifted here from force of the foot lifters. This is a very unusual requirement for these muscles, which is why they are quite easy to train. Usually, its antagonists lift or support the body weight, mainly the triceps surae, which is much stronger. The muscles involved in this exercise include the tibialis anterior as well as the extensor digitorum longus and the extensor halllucis. If present, the fibularis tertius also has a dorsiflexor effect.
  2. Although some authors also attribute a small contribution to propulsion to the tibialis anterior by pulling the lower leg towards the back of the foot after the foot touches down at the end of the playing leg phase, this movement would also occur from gravity and the inertia of the moving body mass alone. As gait varies greatly from person to person, it must be assumed that some people use the anterior tibialis more or less clearly, while others do not.
  3. In special situations, the tibialis anterior can be used much more than normal, which can quickly lead to fatigue and later to muscle soreness. On the one hand, this is walking in rigid footwear that does not allow a useful rolling movement, uphill walking. Both become clearer with increasing walking speed. Walking uphill places a double demand on the tibialis anterior: on the one hand, the forefoot must be lifted considerably more so that the tip of the foot (the toes) does not touch the ground, which only the foot lifters can do. On the other hand, this shifts the entire working range of the foot lifters towards shorter sarcomere lengths, which favours the development of high tonus or even a tendency to cramp. This is even more pronounced in heavy footwear. In order to be better equipped for such demands, it is worthwhile doing preparatory training for the foot lifts.
  4. The exercise described here uses the foot lifts in quite short sarcomere lengths, which can increase their tonus. As a useful regulator, in virasana and supta virasana the forefoot can be pressed to the floor, which is the exact opposite: Working in very long sarcomere lengths, and thus reducing tone and maintaining flexibility.
  5. The most important parameter with regard to the height of the demand or load is the distance between the heel and the wall. If increasing the distance is not enough to achieve sufficient intensity, it is advisable to hold dumbbells in your hands during the exercise.
  6. During the exercise, the whole back must be able to slide on the wall. The nature of the wall and the clothing should favour this