Dorsi flexion (Strength)

What you should feel?? When performed correctly, you will feel a “burn” or fatigue build up in the muscles of the foot and the front of the shin. The muscle running along the shin bone called the tibialis anterior should be felt the most.

• Tie your band around something solid and sit on the ground with your legs in front of you
• When relaxed your band should pull your foot down away from your body
• Gently resist the band to raise the toes and foot back towards your body
• Slowly move back to the starting position
• Continue with the agreed sets and reps

• Anterior shin muscles

The benefits of this exercise are to attempt to engage the dorsiflexors which are usually not strong enough to handle more than walking. These muscles are rarely recruited under load, rather are used to lift the toes up before heel strike in walking. Usually this exercise is used in a tendon rehab program after isometric exercises have been performed. It can also be used for toe strength post injury.