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Anterior Tibialis Pain

The Anterior Tibialis is where shin splints come from. The Anterior Tibialis job is to lift the front of the foot to clear the ground when running. This action can over work the muscle causing it to inflame. The inflammation compounded by a dropping Talus bone (flat footed), will pull down on the distal end of the Anterior Tibialis tendon pulling the muscle from the Tibia bone causing pain and inflammation. It is important to make sure you have proper arch support in your shoes with professional, doctor grade, shoe orthotics. This will help support the Talus bone and take the stress off the Tibialis muscle.


The Extensor Hallucis Brevis arises from the calcaneus and attaches on the 1st proximal phalanx or the big toe where it help extend the big toe.

The Extensor Hallucis Longus starts at the anterior surface of the Fibula and also attaches below on the 1st Proximal Phalanx or big toe and helps extend it, but also causes dorsiflexion of the foot and ankle.


See Wrist Exercises


Advanced – 3 Day Spit Routine – Chest & Shoulders / Back & Arms / Legs

Note: You can cut out exercises that hurt or if there is just too many movements per body part. Structure the workout to your needs.

A 3 Day Split Routine can be made into 6 days.

Example,
•Monday Chest and Shoulders (Heavy)
•Tuesday Legs (Light)
•Wednesday Back and Arms (Heavy)
•Thursday Chest and Shoulder (Light)
•Friday Legs (Heavy)
•Saturday Back and Arms (Light)
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Back and Arm Day
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3 Day Spit Routine – Chest & Shoulders / Back & Arms / Legs

Note: You can cut out exercises that hurt or if there is just too many movements per body part. Structure the workout to your needs.

A 3 Day Split Routine can be made into 6 days.

Example,

  • Monday Chest and Shoulders (Heavy)
  • Tuesday Legs (Light)
  • Wednesday Back and Arms (Heavy)
  • Thursday Chest and Shoulder (Light)
  • Friday Legs (Heavy)
  • Saturday Back and Arms (Light)

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Workout Designing Steps

In this section, you will learn different types of training programs and why certain days and muscles are combined with each other. If at all possible, try to get to the gym more than 3 days a week. If you only want to do weights 3 days a week like Monday-Wednesday-Friday put additional cardio only days on Tuesday and Thursday with more abdominal exercises and stretching.

Going to the gym two days a week does not cut it. You have to go more than that to get good results and make working-out a habit rather than a chore.
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 Piriformis and Sciatic Stretches

Read about Piriformis and Sciatic Pain