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Band Ankle Eversion
A banded drill for the peroneals, the muscles on the outside of the lower leg that steady the ankle. For runners coming back from an ankle sprain.
Tibialis Raise
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Toe raises with your back against a wall to strengthen the muscles at the front of the shin. For runners with shin splints and stiff ankles.
How to do it
Stand with your back against a wall and the heels on the floor a short step out in front of you. Pull the toes and front of the foot up as high as you can, pause, and lower slowly. Start with bodyweight, then add a band or load.
Common mistake
Rushing the reps and cutting the range short. Go slow through the full range, and reduce the reps if the shin cramps.
Helps with
- Shin splints
- Ankle stiffness
- Running injuries
This video shows the movement. Your dose and progression depend on your plan. Not sure where to start? Take the free ADAPT assessment.
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