Dorsi flexion (Isometric hold)

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 leg. You will most likely feel a burn along your shin bone which is the tibialis anterior muscle working.

Instructions:

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 and hold
Continue with the agreed time and sets

Main muscles targeted:

Anterior shin muscles

Main benefits:

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.