The Forgotten Muscle That Could Be Affecting Your Walking: Tibialis Anterior

When it comes to walking, running, and everyday mobility, most people think about their quadriceps, glutes, or calves. But one often-overlooked muscle plays a surprisingly big role in keeping us moving efficiently and confidently: the tibialis anterior.

Located at the front of your shin, the tibialis anterior is responsible for lifting your foot (a movement called dorsiflexion) and helping to stabilise your ankle. When this muscle is weak, tight, or fatigued, you may notice yourself catching your toes, tripping more often, or feeling early leg fatigue. Over time, this can not only reduce your confidence in walking but also increase your risk of falls and injuries.

In this article, we’ll break down:

• What the tibialis anterior is and why it matters

• Common problems linked to weakness or dysfunction

• Conditions it can contribute to

• How to strengthen it with simple exercises

What Is the Tibialis Anterior?

The tibialis anterior is a long muscle that runs along the front of your shin, starting just below your knee and attaching near the base of your big toe. Its main roles are to:

• Dorsiflex the ankle (lift your foot upward)

• Invert the foot (turn the sole slightly inward)

• Stabilise the ankle joint during walking and running

Essentially, the tibialis anterior makes sure your foot clears the ground when you take a step and helps control how your foot lands.

Problems Linked to a Weak Tibialis Anterior

If this muscle isn’t functioning properly, a number of issues can occur, including:

• Foot Drop: The inability to lift your toes properly, leading to tripping or dragging your feet when walking.

• Shin Pain (Shin Splints): Overload of the anterior shin can contribute to medial tibial stress syndrome, especially in runners.

• Ankle Instability: Without adequate dorsiflexion strength, the ankle becomes more vulnerable to sprains.

• Overuse of Other Muscles: Weakness here forces the calves, hip flexors, or other stabilisers to compensate, leading to fatigue.

Conditions Associated with Tibialis Anterior Dysfunction

• Foot Drop – often seen after nerve injuries or neurological conditions, but can also develop with disuse.

• Anterior Compartment Syndrome – increased pressure in the shin that can impair tibialis anterior function.

• Shin Splints (Medial Tibial Stress Syndrome) – while more often linked to the tibialis posterior, tibialis anterior overuse can contribute.

• Falls in Older Adults – weak dorsiflexors are strongly associated with toe clearance issues and higher fall risk.

Strengthening the Tibialis Anterior

The good news is the tibialis anterior responds well to strengthening exercises. Here are a few simple but effective options:

1. Toe Raises (Seated or Standing)

   • Sit or stand with your feet flat. Lift your toes and forefoot while keeping your heels on the ground.

   • Repeat 10–15 reps, 2–3 sets daily.

2. Resistance Band Dorsiflexion

   • Secure a resistance band to a fixed object and loop it around your foot. Pull your toes upward against the band.

   • Aim for 10–12 reps, 2–3 sets.

3. Walking on Heels

   • Walk forward keeping only your heels in contact with the floor.

   • Try for 30–60 seconds.

These exercises help improve toe clearance, ankle stability, and overall efficiency in walking and running.

👉 Watch our video demonstration here:

Key Takeaways

• The tibialis anterior is a crucial but often-neglected muscle that helps lift your foot and stabilise your ankle.

• Weakness here can cause tripping, toe-catching, shin pain, and ankle instability.

• Strengthening with simple exercises such as toe raises, banded dorsiflexion, and heel walking can improve mobility and reduce injury risk.

Evidence Snapshot

• Weak dorsiflexors (including tibialis anterior) are linked to increased fall risk in older adults (Menant et al., 2009, Journal of Gerontology).

• Strengthening ankle dorsiflexors improves gait efficiency and balance in both athletic and clinical populations (Shimada et al., 2010, Archives of Physical Medicine and Rehabilitation).

• Targeted exercise and load management remain the most effective long-term strategy for shin and ankle-related dysfunctions (Bleakley et al., 2018, British Journal of Sports Medicine).