This exercise strengthens thetibialis posterior muscle, which is responsible for supporting your inner ankle and the arch of your foot. Calf Raises Getty Images Calf raises are a good exercise to help arthritis in the ankles.5 To perform the exercise: Hold the back of a sturdy chair and stand...
While that’s a good place to start, as your TA gets stronger, you’ll need to make it work harder if you want to strengthen it further. Resistance band tibialis raises are one of the most convenient ways to develop this critical ankle stabilizer. Steps: Attach a loop-type resistance ...
Many lower body exercises require you to recruit muscles in both your anterior and posterior chains. When performing these movements, it’s possible to rely too heavily on your quads, and not enough on other important muscles, a concept referred to as quad dominance. “Quad dominance occurs ...
“This will help to engage both your posterior tibialis muscle [muscle of the lower leg] and gastroc muscles [calf muscles] during your runs.” For this, you should squeeze the ball the entire time as you lift your heels up and down from the floor, starting with two sets of 10 to ...
Heel walks strengthen the muscles in the shin and improve ankle dorsiflexion range of motion, and toe walks strengthen the posterior muscles (calves). With your hands on your hips, take 50 to 100 paces forward while walking on your toes, and then come back walking on your heels. Perform 2...
Since theplantarflexors(i.e. gastroc, soleus, etc.) are overactive/short, thedorsiflexors(i.e. the tibialis anterior and the various muscles on the front of the lower leg) are inhibited/lengthened. As such, you need to strengthen the dorsiflexors. Anyreversecalf raise variation will do...