Tibialis Raise: the ESSENTIAL exercise for performance and healthy aging!

The tibial elevation, also known as the tibialis raise , is an exercise that is still underused.

This exercise is, however, extremely effective for anyone looking to strengthen the stability of their ankles and protect their knees.

If you're a fan of running, hiking, dancing, basketball, soccer, or even martial arts like MMA, this exercise might just be the answer to avoiding injuries that could take away your passion.

Speaking of solutions, I offer you advanced training to solve your chronic pain problems.

They will give you all the elements necessary for the self-rehabilitation of your joints, and will give you a solid physical foundation.

Tibial elevation, an exceptional prevention and strengthening tool

Popularized by Ben Patrick, also known as the “Knees Over Toes Guy,” the tibialis raise is now recognized as one of the best exercises for strengthening the tibialis anterior , the small muscle located at the front of your shin.

In addition to protecting your knees and ankles , this exercise improves your deceleration ability, an important element in many sports where rapid changes of direction are frequent.

At Mouvers, I have been using this exercise for several years to help my students prevent and resolve their lower limb joint pain.

Like the ATG Split Squat, the tibialis raise has become a staple of our rehabilitation and performance programs.

What are the benefits of Tiabialis Raise?

1. Anterior Tibial Strengthening : The anterior tibial plays a major role in stabilizing the ankle and knee.

By strengthening it, you reduce the risk of knee injury by about 75%.

This muscle is essential for absorbing impacts and controlling foot flexion.

Essential for reducing the risk of periostitis or other chronic pain.

1. Joint Protection : By working the anterior tibialis, you protect not only your knees, but also your ankles.

This exercise strengthens the muscles and tendons around these joints, increasing their stability and strength.

It is a natural protection against injuries that often occur during sudden or poorly controlled movements.

This muscle is the knee's first line of defense.

1. Improved Deceleration : In sports like basketball, football, or martial arts, the ability to slow down quickly and in control is essential.

The tibialis raise improves this ability by strengthening the muscles responsible for deceleration, allowing you to better control your movements.

1. Injury Prevention : Whether running, hiking, or combat sports, this exercise helps prevent common injuries related to tibialis anterior weakness, such as ankle sprains or knee pain.

How to properly perform the Tibialis Raise?

The good news is that the tibialis raise is an easy exercise to perform, even if you don't have access to a gym.

All you need is a wall, it couldn't be simpler!

1. Starting Position : Stand with your back straight against a wall and your feet slightly apart.

Keeping your heels on the floor, lift your toes and the balls of your feet as high as possible.

You should feel a contraction in your upper leg, just below the knee.

Hold the position for 2-3 seconds, then slowly lower your feet back to the floor.

1. Repetitions : Start with 1 set of 15 to 20 repetitions. The movement should be well controlled at all points.

As you get stronger, gradually increase to 3 sets of 25 to 50 repetitions.

1. Progression : Once you master the movement, you can make it more difficult by adding weight.

To do this, you will need to sit on a bench with your legs extended, the handle of the kettlebell on your foot in mid-air.

How to incorporate the Tibialis Raise into your training routine?

For optimal results, incorporate this exercise into your daily mobility routine .

For example, you can start your day with a few sets of tibialis raises to wake up your muscles and prepare your joints for the day's activities.

Also add it at the beginning of your workouts to further strengthen your muscles and reduce the risk of injury.

This is an exercise that is ideal for warming up.

Why is daily joint mobility essential for health, longevity, and performance?

As I like to remind you in my training sessions, daily joint mobility is the key to preserving your joints in the long term.

It is much less interesting to do one 2-hour mobility session per week than a daily 10-minute session.

The benefits of joint mobility will be far greater.

The tibialis raise also fits into this logic.

This exercise is much more than just an isolation exercise.

This is a powerful move that will build your first line of defense to protect your knees and ankles.

This is a must-have to incorporate into your routine.

In the Movement DOJO, you will find many mobility routines that treat the entire body.

Like a Netflix of movement and mobility , you will be able to access numerous sessions to follow in videos.

They are specially designed to help you improve your range of motion and functional strength, so you can continue playing your favorite sports without fear of injury.

These sessions are perfectly suited to daily practice, lasting approximately 10 to 20 minutes.

Nomad Slim
Founder of MOUVERS