Lower leg ? need to target train.... for strength

[LC Sponge]

T.Dan or any of you other experts:

I need to strengthen the muscle that runs down the outside (just on the outer side of my shin) of my lower leg from my ankle to my knee. I also need to strengthen ALL of the muscles associated with my ankles. Both legs apply here. However, read on...

My return to equestrian persuits (this time with a top notch trainer) has revealed that the left side of my body is considerably "weaker" than the right side of my body. That is, I favour using my right side for stability rather than balancing the stability over all.

I am told that because of the years I spent overusing my right side, that I need to start overcompensating on my left side - both in terms of strength, balance, stability and brain training. In my everyday life, as well as on a horse.

This was discovered because of where my saddle ends up after a period of posting trot - it ends up slanted to the right side of the horse. Also, I fatigue on my right after the same exericse period. So I am definitely "favouring" my left side.

I use free weights for upper body and leg weights for lower workouts, and almost always have, since I discovered early on that I needed to work my appendages independently where ever possible. I knew my left arm would let my right arm do more work wherever possible, now I am learning my left leg is lazy too.

Any insights would be much appreciated.

[Trainerdan]

To overload your weaker side, do sets of isolation moves using that leg only.

Exercises that target the area that you are speaking of are hard to come by. Try doing calf raises, and then tibialis raises ("toe taps").

Toe taps are performed by sitting in a chair/on a bench and while keeping your heel on the ground, lift your toes off the ground. Start with 2-3 sets of 15 reps. When that fails to give the muscles a burn, add small amounts of weight (resting on your toes).

Basically, you will be training the same muscles that someone with shin splints trains to make stronger. More stretches/exercises:

Double toe raises. Stand facing a chair back or other supporting structure. Rest fingertips lightly on the chair back for balance. Press down with the toes and raise heels fully from the floor. Maintain this position for 10 to 15 seconds, then relax for 10 seconds. Repeat 15 to 20 times at least twice daily.

Single toe raises. When double toe raises can be easily and painlessly performed 20 consecutive times, it’s time to try single toe raises. Stand beside a chair back or other supporting structure, resting fingertips of the hand closest to the chair back lightly on the chair back for balance. Flex the knee of the leg farthest from the chair back so that the foot rises from the floor. Press down with the toes of the opposite foot, raising the heel fully from the floor. Hold this position for 10 to 15 seconds, then relax for 10 seconds. Repeat 15 to 20 times at least twice daily. Reverse positions of the legs and perform single toe raises with the opposite leg.