The American College of Sports Medicine recommends holding static stretches for 15 to 30 seconds and repeating a stretch three to five times on each side of the body. A proper stretch should pull the muscle slightly but should never cause pain.
A standing stretch is a gentle way to loosen a tight tibialis anterior muscle. Place one or two cushions on top of a bench so that the pillows are slightly higher than your knee. Stand with the bench behind you and place your right ankle on top of the cushions. Place your right hand on the heel with your fingers wrapped around the ankle. Push your heel forward and down with the palm of your hand and hold the stretch. Bring your right foot back down to the ground, and repeat the stretch on the opposite side.
Instead of using your hand to push your heel, simply press your toes into the cushions, then relax and repeat on the opposite side. If you are a bit more flexible, try a standing stretch without the cushioned bench. Stand next to a wall or sturdy piece of furniture. Pull your shoulder blades back and down, and engage your core muscles for stability. Bend your right knee to bring your foot toward your glutes and reach behind your body with your right hand. Grasp the forefoot with your hand, and gently draw the foot toward your lower back. Hold onto the wall with your left hand for balance. Hold the stretch, then slowly release the foot and repeat on the opposite side.
Place an exercise mat on the floor to cushion your knees. Kneel and position your ankles so they are in line with your knees with your toes pointed straight back. Slowly sit down directly on your ankles and hold the stretch. Do not allow your toes to flare to the sides. Your buttocks should be on top of your heels, not in between. To deepen the stretch, reach behind you and place both hands, palms down, on the floor. Slowly lean back to bring your knees off the floor.
The pain resulting from tibialis anterior tightness is easy to confuse with shin splints or medial tibial stress syndrome. Medial tibial stress syndrome is the consequence of placing excessive force on your tibia and the surrounding tissues through various activities -- particularly running. Shin splint pain is experienced as an ache along or behind the tibia. If you suspect you have medial tibial stress syndrome, contact your physician. Treatment involves rest, ice and elevation to reduce swelling -- not stretching exercises.
