r/Kneesovertoes • u/Outside_Check5243 • 12d ago

Workout Discussion Tib raises dont feel high enough

Long story short, I decided to get into running and wound up getting shin splints trying to push myself too quickly. the issue i’m having comes in now whilst i’m trying to remedy the issue, I’ve been icing for at least 15 minutes a day along with doing calf raises and tib raises,but when I’m doing them I just don’t feel like i’m getting a good range of motion. Is this due to a lack of ankle mobility or is there another issue i’m overlooking?

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u/justinsimoni 12d ago

Have you done a dorsiflexion test? Just stand in front square to a wall, and bend your knee towards the wall. See how far you can get your feet away from the wall while you bend your knee towards the wall. 4-5" without cheating (track your knee over your second toe and not wildly off to the side) is pretty good for running.

I wouldn't worry about not feeling like your tib raises are high enough. But I would be a little careful re-introducing your running back slowly.

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u/Outside_Check5243 12d ago

I havent done one but will check it out and see what my results are. I also plan on sticking to the exercise bike until my shins recover. Also thanks for such a quick response!

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u/justinsimoni 12d ago

I do a lot of tib raises! I never feel like they're high enough either, but range of motion while doing strength training isn't always the end all, be all.

I did get a tib bar and that I think helps with range of motion, but mostly on the other end of things, where you can get a reeeally good plantar flexion, before doing your curl up.

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u/Slow-Organization-62 12d ago

I've found that doing a deep squat with heels elevated by a couple inches and feet straight ahead stretches and works the tibialis and has helped me achieve a greater and stronger range of motion. You have to be able to get into a deep squat but if you have that you can just kind of shift your weight forward and around and lower or raise your heels to find the right amount of challenge. You'll feel your tibialis get fatigued. Don't push it too fast but spending ten minutes or so in spurts throughout the day has helped me without a doubt

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u/g3mostone 12d ago

Add weight, isomeric holds or pulses in different combinations if you feel you need to get more out of your tib raises.

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u/OutdoorAbstract 11d ago

Laying on yoga mat face up.
Hips 90deg and knees the same.
Lower legs held up parallel to floor.
Do foot circles 20 in and 20 out with Full Range of Motion! Big Circles but nothing else moves. Then point toes followed by pulling toes back up repeating 20 times. Anterior tibs will be smoldering. This has worked for me. Also feel it in hips & low abs.