Anterior Tibialis-SMR

Anterior Tibialis-SMR is a tissue preparation – tibialis anterior self-myofascial release exercise involving Tibialis anterior. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Tibialis anterior
Secondary muscles: Extensor digitorum longus, Extensor hallucis longus
Exercise type: Tissue preparation – tibialis anterior self-myofascial release

Exercise technique

Sit
Sit on the floor with knees bent and feet planted.
Tool
Hold a handheld muscle roller with both hands.
Locate
Find the hard front ridge of your shin, then move to the muscle just outside it.
Pressure
Place the roller lightly on the muscle and adjust pressure with your hands.
Scan
Use slow, short passes from below the knee to above the ankle.
Pause
Pause briefly on a tight muscle point without increasing pressure.
Switch
Lift the roller and repeat along the muscle outside the other shin.

Key technique points

Do not press on the shin bone.
Use light hand force.
Avoid the bony prominence below the knee.
Keep the front ankle joint off the roller.
Relax the tibialis muscle.
Reduce pressure with tenderness.

Common mistakes

Pressing the bone

Do not roll along the sharp front edge of the shin.

Moving onto the knee

Do not press on the knee joint or bony prominence.

Excessive force

Do not press so hard that the muscle cannot relax.

Rolling onto the ankle

Do not roll across the front of the ankle joint.

Fast rubbing

Do not use short, uncontrolled rubbing strokes over the muscle.

Tensing the foot

Do not keep lifting your toes and holding the target muscle tense.

Frequently asked questions