{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Foam Rolling Tibialis Anterior",
      "kind": "common"
    },
    {
      "text": "Foam Roller Shin",
      "kind": "common"
    },
    {
      "text": "Shin Foam Rolling",
      "kind": "common"
    },
    {
      "text": "Tibialis Anterior SMR",
      "kind": "abbreviation"
    },
    {
      "text": "Foam Roller Anterior tibialis",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "tibialis-anterior",
        "role": "stretched"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "triceps-brachii",
        "role": "stabilizer"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "ankle",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "mobility",
      "flexibility",
      "rehabilitation"
    ],
    "movement_patterns": [
      "mobility-drill",
      "stretch"
    ],
    "mechanics": "not-applicable",
    "force": "not-applicable",
    "kinetic_chain": "not-applicable",
    "laterality": "unilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": [
      [
        "foam-roller"
      ]
    ]
  },
  "external_ids": {
    "wger": "1856"
  },
  "id": "oec:foam-roller-tibialis-anterior",
  "instructions": {
    "setup": [
      "Place a foam roller on the floor and assume a hands-and-knees position over it.",
      "Position the upper portion of one shin directly onto the foam roller, slightly lateral to the sharp bony ridge of the tibia.",
      "Support most of your body weight through your hands and the opposite knee or foot on the floor."
    ],
    "steps": [
      "Slowly roll your body backward and forward to glide the roller between just below the knee and just above the ankle.",
      "Rotate the lower leg slightly inward and outward to target different fibers of the muscular belly.",
      "When you encounter a tender spot, pause for several seconds while taking deep breaths until tension dissipates.",
      "Complete the desired duration, then switch and repeat on the opposite leg."
    ],
    "breathing": "Breathe slowly and rhythmically throughout the movement, avoiding holding your breath when rolling over tender spots.",
    "cues": [
      "Stay off the bone",
      "Control pressure with your hands",
      "Breathe through tender points",
      "Roll slowly and smoothly"
    ],
    "common_faults": [
      {
        "fault": "Rolling directly on the sharp shin bone (tibia).",
        "correction": "Angle the leg slightly outward so the roller contacts the soft muscle belly just lateral to the tibia."
      },
      {
        "fault": "Moving too quickly across the tissue.",
        "correction": "Slow the cadence down to a steady, controlled roll to allow the soft tissue to adapt and relax."
      },
      {
        "fault": "Rolling directly over the knee cap or ankle joint.",
        "correction": "Keep the rolling path strictly between the base of the knee joint and the top of the ankle."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid rolling directly over bony prominences or acute injuries such as suspected stress fractures."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "per-side",
    "load": {
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Foam Roller Tibialis Anterior",
  "previous_ids": [
    "oec:foam-roller-anterior-tibialis"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Foam Roller Anterior tibialis",
        "url": "https://wger.de/en/exercise/1856/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Davidgj32"
      }
    ]
  },
  "setup": {
    "position": "quadruped"
  },
  "status": "active",
  "summary": "A self-myofascial release technique using a foam roller to alleviate muscle tension along the front and outer side of the shin."
}