Do 15-20 reps, 3-5 sets, twice a week.

Tibialis

Start by placing your heel on a raised block, and lay the edge of a weighted plate over your foot. Proceed to lift and lower the plate by flexing at the ankle, bringing the front of your foot as high as possible, then lowering it to the floor.Repeat with the other foot.

Anothe way to do this exercise, is to hook your feet under a couch and lift up with your toes, as if you were trying to lift it off the floor. Your legs can be either bent or straight, it doesn't matter

Calves

Sit in an upright position with the knees placed at 90 degrees. Position balls of feet on step or any ledge(heels should be off of step). Knees should be directly over the ankles (knees bent at 90°). Place a dumbell on top of each thigh just behind your knees.

Start position: Raise heels up by pushing off the balls of feet.Lower heels to below level of step.Raise weight by pushing off balls of feet so that heels are above level of step.

5) Remember to sit upright with back and head straight in a neutral position.