Move · Videos · Technique · 6 min

Shin Muscle (Tibialis) Strength and Care

Shin Muscle (Tibialis) Strength and Care — video by Rehab Science Play · 5:45

Video by Rehab Science on YouTube · Open on YouTube

A physical therapist shows four moves for the muscle on the front of the shin: foam-roller self-massage, a kneeling stretch, and toe-up raises with a tib bar or an anchored band. Aimed at sore shins such as shin splints.

  • 6 min
  • Beginner
  • Low impact (no jumping)
  • foam roller, resistance band
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Step by step 4

Tap a time to watch that step in the video.

  1. Self-massage: roll the muscle beside the shin bone, not the bone, on a foam roller for one to two minutes. 1:18
  2. Kneeling stretch: kneel on the shin and sit back, lifting the knee; hold 15–30 seconds, two to four times. 2:18
  3. Tib bar raises: both feet hooked under the pad, lift the toes up and lower slowly; three sets of 10–15. 3:13
  4. Single-leg band raises: band anchored round your foot; pull the toes up, then lower without letting it snap back. 4:31

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Roll on the muscle beside the shin bone, not on the bone
  • Pull the toes up, then lower them slowly
  • Don't let the band snap your foot back down

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Ankles & feet takes loadtoe-up raises with tib bar or band, shin stretch
  • Knees moveskneeling on the foam roller and shin stretch
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Two-leg tib-bar raise lets the good leg help the sore one

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Rehab Science; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety