Forums Foot/Ankle Nerve Compression above the Ankle Re: Nerve Compression above the Ankle

#73248
AvatarLuis Marquez

Harrison

So you want to work on the muscles opposite of your calf and gastroc, your anterior tibialis. A “tib raise” is just the opposite of a calf raise. Instead of raising your heels, stand on the edge of a stair or something similar. Let your toes drop down and then raise them back up. You should get some good contractions on the anterior part of your shin. You should be able to do 3 sets of 20.

You could also do something similar with bands. Hook a band to a grounded structure then hook around your foot. Sit on the floor, back up to gain tension and dorsiflex (flex towards you) your foot. The band givesd good tension in both ranges of flexions as well. Relax at plantarflexion and let the band stretch your ankle out as well.

Hope that helps