Anterior Tibialis-SMR

A self-myofascial release technique using a foam roller or massage tool on the anterior tibialis (front of the shin). Improves mobility and reduces tension.

Instructions

1. Sit on the ground with your legs extended or bent for comfort.
2. Position your legs so you have easy access to the outside of your shins.
3. Using a foam roller, muscle roller, rolling pin, or massage stick, apply gentle to moderate pressure to the muscles on the outside of your shin.
4. Work from just below the knee down to above the ankle.
5. Pause at areas of tension or tightness for 10-30 seconds.
6. Continue rolling and pausing along the entire anterior tibialis.
7. Perform on both sides of both legs.

Tips

• Do not apply excessive pressure; this should feel like a therapeutic massage, not painful.
• Breathe deeply and try to relax into the tension areas.
• Spend extra time on areas that feel particularly tight.
• Perform this after running or lower leg workouts.
• Use this technique regularly to maintain lower leg mobility.
• Can be performed daily if needed.