Tightness in the front of your ankles or lower legs?
Self-myofascial release for the lower leg and ankle.
Are you suffering from tightness in the front of your ankles or lower legs? This video will show you a quick and simple way that you can release the fascia of the tibialis anterior muscle, the tibia (shin bone) and also the front of the ankle.
The tibialis anterior muscle lies at the front of the lower leg to the outside of the shin bone. It runs from the upper outside surface of the Tibia (shin bone) to the 1st metatarsal and medial cuneiform on the inside of the foot and its main action is to dorsi flex (flex the foot up towards the shin), invert (turning the soles of the feet to face inwards) and control the foot as it lowers back to the ground. Tightness in the front of the lower leg and ankle can be down to a number of different factors including; impact sports, running, HIIT training, walking, suddenly increasing your distance or speed, tennis, basketball, gait and pregnancy to name a few.
This self-fascial release will also aid in releasing the superficial front line, which connects the entire anterior surface of the body from the top of the feet to the side of the skull in two pieces, toes to pelvis and pelvis to head. With modern day life, it is common to see dysfunction/tightness in the superficial front line as our daily lives tend to encourage us into flexion (bending forward), such as computer work, being seated for long periods of the day, looking at our phones. Pregnancy and the postnatal period also encourage a shortening of this myofascial line, with the change in posture, and the feeding position.
So, although this release is targeting the muscles and fascia at the front of the lower leg, just be aware that you will be benefitting the whole of the front surface of your body.
THIS IS FOR MILD TO MODERATE TENSION OF THE ANTERIOR SURFACE OF THE LOWER LEG AND ANKLE, IF YOU ARE FEELING SEVERE PAIN OR THIS IS A RECURRING ISSUE PLEASE SEEK FURTHER ADVICE.
Naomi Qualters-Fry BSc Hons, ISRM, Clinical sports massage therapist, Pregnancy & postnatal soft tissue therapist, Scar massage therapist
I sprang my right ankle over a year ago at the job stairs on night. I still have aches and pains and tightness in the ankles. I am 61 with arthritis and gault many years ago a few times. What is god to take and natural also. My doctor give me Motrin for pains. Thank you.
Darin.
Why I’m I feeling tightness around my right ankle it throbs when I’m sitting or laying down?
Can upper/top of foot tightness be related to heart?
Medial malleolus right foot swells and feels like a tight band
This description is just what I’m feeling..my right foot and lower leg swells and it feels like a band around it.
Jean Rea
Both of my legs feel tight and stiff at the front and back from the knees down ..its very uncomfortable what can I do?
It could be due to poor circulation which causes fluid to accumulate in certain areas of the body. This is edema, and it often occurs in the legs, ankles, and feet. Edema may also be a sign of heart failure. It can occur when the heart cannot circulate an adequate blood supply throughout the body. You could have over stressed the angle, could be a symptom of arthritis, etc.. Make an appointment with your primary doctor and have it checked out.
Tightness across medial to lateral right malleolous .
Tight skin on the feet and legs can be systemic sclerosis.
Tightness around my Right ankle.. numbness in My toes. It’s like a throbbing almost painful feeling.steady throbbing keeps me awake