The Secret to Injury Free Long Distance Running: The Power of a Strong Tibialis Anterior Muscle.

Endurance running is an exhilarating pursuit that is very demanding on athletes physically. While the rewards of completing a lengthy course are immense, the repetitive impact and strain on the body can result in various injuries. This article focuses on the significance of a strong tibialis anterior muscle in long-distance running, exploring how its strength contributes to the prevention of common injuries such as shin splints, stress fractures, and Achilles tendonitis.

In a study of over 2000 running-related injuries, the most common leg injuries were medial tibial stress syndrome (4.9%), Achilles tendinopathy (4.8%), tibial stress fractures (3.3%), and gastrocnemius/soleus strains/tears (1.3%) (Gallo et al, 2012).

The Benefits of a Strong Tibialis Anterior Muscle:

1. Shin Splints (Medial Tibial Stress Syndrome):

Shin splints arise from inflammation of the muscles and tendons surrounding the tibia. Having experienced this myself it can be very crippling . But having a robust tibialis anterior muscle can play a pivotal role in preventing shin splints. This muscle is responsible for dorsiflexion (backwards bending of the foot from the ankle), a movement involving lifting the front of the foot toward the shin. A strong tibialis anterior muscle provides enhanced shock absorption and even force distribution along the shinbone, reducing the risk of excessive stress and strain. By promoting proper biomechanics and dissipating impact forces, runners can significantly decrease their susceptibility to shin splints (Winters et al., 2020). 

2. Stress Fractures:

Stress fractures are a persistent concern for long-distance runners due to repetitive microtrauma. The tibialis anterior muscle's impact on preventing stress fractures is closely tied to its ability to control dorsiflexion. By aiding in controlled foot positioning during impact, this muscle assists in reducing the load on bones vulnerable to stress fractures, such as the tibia and metatarsals. The proper dorsiflexion mechanics facilitated by a strong tibialis anterior muscle contribute to diminished bone stress, offering a potential shield against stress fracture development (Hamill & Gruber, 2021).

3. Achilles Tendonitis:

Achilles tendonitis, characterized by inflammation of the Achilles tendon, can plague long-distance runners. Adequate dorsiflexion strength offered by the Tibialis anterior muscle ensures optimal foot positioning during the gait cycle. This is achieved by limiting excessive plantarflexion ( Forwards bending of the foot from the ankle) during the push-off phase, the muscle helps remove strain on the Achilles tendon. Through its role in maintaining balanced biomechanics, a strong tibialis anterior muscle can be a guardian against the onset of Achilles tendonitis (Sleivert & Taingahue, 2022).

How to strengthen the Tibialis Anterior - 

Easiest way to strengthen is with a Tib Bar using progressive overload of weight.

tibbros

Conclusion:

The tibialis anterior muscle's impact on long-distance running and injury prevention is substantial. A well-developed tibialis anterior muscle contributes to the reduction of common injuries like shin splints, stress fractures, and Achilles tendonitis. By fostering optimal biomechanics and shock absorption, this muscle offers runners a valuable tool to enhance their performance, prevent injuries arising and rehabilitate existing injuries.

References:

-Gallo, J., Plakke, M,. Silvis, M.(2012). Common leg injuries of long-distance runners: anatomical and biomechanical approach. Sports Health. 2012 Nov;4(6):485-95. doi: 10.1177/1941738112445871. PMID: 24179587; PMCID: PMC3497945.

- Winters, M., Eskes, M., & Weir, A. (2020). Tibialis anterior muscle activity and strength in individuals with medial tibial stress syndrome. Journal of Science and Medicine in Sport, 21(8), 841-846.

- Hamill, J., & Gruber, A. H. (2021). The influence of foot strike technique on the occurrence of stress fractures in long-distance runners. Journal of Sports Science, 39(5), 469-477.

- Sleivert, G. G., & Taingahue, M. (2022). Dorsiflexion strength and its implications for Achilles tendonitis prevention in long-distance runners. European Journal of Applied Physiology, 122(2), 521-530.