Spring is in the air, and as the weather warms up, many of us are eager to get back into sports and running. One essential aspect of preparing for these activities is building strength and stability in our lower body. Ben Patrick, also known as the Knees Over Toes Guy, has developed two highly effective exercises to help you do just that: Tibialis Raises and Knees Over Toes Calf Raises. Let's dive into the benefits of these exercises and how they can enhance your springtime sports and running experience.
Tibialis Raises: Strengthen Your Anterior Tibialis
The anterior tibialis is a muscle in the front of the lower leg that plays a crucial role in running and sports performance. Tibialis Raises target this muscle specifically, helping you build strength and stability in your lower legs.
Benefits of Tibialis Raises:
- Reduced Shin Splints: Many runners suffer from shin splints, especially when they first begin running or increase their mileage. Tibialis Raises can help alleviate and prevent shin splints by strengthening the front of your lower leg
- Improved Running Efficiency: A strong anterior tibialis muscle helps you maintain a proper running form and reduces the risk of injury. Strengthening this muscle can improve your running efficiency, allowing you to run faster and longer with less fatigue.
- Enhanced Balance and Stability: Tibialis Raises contribute to better balance and stability during various sports activities, such as cutting, jumping, and landing. These exercises help reduce the risk of ankle sprains and other lower-leg injuries.
Knees Over Toes Calf Raises: Build Strong and Stable Calves
The Knees Over Toes Calf Raises is another fantastic exercise from Ben Patrick that targets your calf muscles. By placing your knees over your toes during the exercise, you engage both the gastrocnemius and soleus muscles, which are vital for running and sports performance.
Benefits of Knees Over Toes Calf Raises:
- Injury Prevention: Weak calf muscles are often associated with common running injuries such as Achilles tendonitis and plantar fasciitis. By incorporating Knees Over Toes Calf Raises into your training routine, you can help minimize the risk of these injuries.
- Increased Explosiveness: Strong calf muscles translate to increased power and explosiveness in sports and running. This exercise helps develop the strength needed for better acceleration, jumping, and quick directional changes.
- Improved Running Economy: The calf muscles play a significant role in your running gait, particularly during the push-off phase. Strengthening your calves with Knees Over Toes Calf Raises can lead to improved running economy and overall performance.
As you prepare to embrace the warm weather and get back into sports and running this spring, don't forget to focus on lower leg strength and stability. Incorporating Ben Patrick's Tibialis Raises and Knees Over Toes Calf Raises into your exercise routine can provide numerous benefits, from improved performance to injury prevention. Get started today and make this spring your strongest and healthiest season yet!