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You want to apply a good amount of pressure and focus on holding at the point where it’s most painful. This should be very uncomfortable if you’re doing it right but is an excellent way to loosen up this muscle. Start by loading the tib bar up with a small amount of weight (2.5-10kg), insert your feet under the pads, and sit on a bench, couch, or box with your lower legs supported with just your ankles hanging over the edge. More effective and versatile than using a tibialis bar– Tib bars work pretty well too, don’t get me wrong, but they often don’t quite create as tight of a squeeze in your shin and can sometimes be impractical to use depending on your seating arrangement. I’ve found the fact that the tib machine is securely on the ground to produce a better overall training effect. Volleyballers– Again, think lots of jumping and landing. I’m a volleyballer and the tibs take an absolute beating. Great way to jump higher as well!
Weighted tib raises are highly effective for strengthening the tibialis anterior muscle, located along the front of the lower leg from the knee to the ankle. The simple movement can be performed by sitting on a bench pad / raised surface with the legs straight and extended and the feet and ankles hanging off the edge, so that the toes can alternately be raised toward and then lowered away from the athlete. This not only helps build up the tibialis itself, but can also positively impact the neighboring muscles, tendons and ligaments around the knees and ankles, improving range of motion and reducing the risk of recurrent knee soreness and shin splints. We’ve placed the HGG Tib Bar as best overall because this ultimately is the Tib Bar that created the industry. Every other brand is simply copying HGG’s. Simply attach the resistance band to any post or pole and secure one end around your toes. Elevate your leg slightly if you can to make this exercise more effective. After each product has been thoroughly put through the wringer, I write a detailed written review which will occasionally include a video review component, so you can see me actually using each of the tib bars, which will give you a better feel for how they perform. Consistent use of a tib bar will add size and considerably more strength to the muscle on the outside of your shin, which comes with a whole host of benefits when it comes to sports performance. How To Use A Tib BarMore portable and cost effective than using an anterior tib machine– Using a properanterior tib machineis going to be the absolute best way to train your tibs but they’re a little more expensive and no where near as practical if you’re looking for a portable tib training solution. I’ve put together a short list of the benefits of training the tibialis anterior. 10 Benefits Of Tibialis Training It works kind of the same way that a typical tib bar does, but these single leg versions allow you to iron out lower leg muscle imbalances by training unilaterally, as well as focus more on ankle inversion/eversion as opposed to just dorsiflexion. Resistance bands like these can be super useful for tibialis anterior training as well as so many other exercises. I’d recommend grabbing one of the Power Guidance pull up assistance bands if you plan on doing these exercises regularly. Most gyms will have some sort of kettlebell which should be able to fit around your foot. Once attached, perform the desired number of reps in a slow and controlled fashion and squeeze at the top of the movement.
Self-massage or trigger point therapy on the tibialis anterior can help to ease the tightness and pain in the muscle. If you were wondering how you can massage the tibialis anterior, we have you covered with these few easy techniques to relax the tibialis anterior. These massages can be done at home with as little as a massage ball or even a tennis ball. Tibialis Anterior Vertical or Lateral MassageJust like any other muscle, it's beneficial to stretch and strengthen the tibialis anterior muscle. By keeping this lower leg muscle supple and sturdy you'll be able to move freely without pain for longer periods of time plus your legs will look great from the front! The issue with this exercise, as you can imagine, is the band will occasionally slip off your foot if you’ve not secured it properly – or worse it’ll slip off the post and slap you in the face! Appropriately sized foot pad– This is something that I found really problematic with the Hammer Strength Tibia Dorsi Flexion machine and is one of the reasons I no longer include it in this article… When the foot pad is too narrow, you’re forced to keep your toes together to use the product. This reduces comfort and narrows the range of stimulus you gain from positioning your toes at unique angles. The common symptoms of tibialis anterior strain are felt in the lower front leg, ankle and/or foot.
Also, as newer versions of the products discussed above come out, I’ll update this article accordingly so you have the most up-to-date information. So in the interest of full transparency, I cannot yet speak about these products from first hand experience. The downside of this exercise is that it can take quite a few reps to get that stimulus you’re looking for once you become proficient at this movement. Absolutely perfect for beginners however! Simply sit on a bench with your lower legs supported and your feet over the edge. Wedge your feet into the tib bar and perform the ankle dorsiflexion motion. Again you can do anywhere from 8-25 reps per set of this exercise, or go til failure. Similarly, most use the same type of clamp collar (probably due to HGG’s popularity) which makes changing weights really fast. Bottom LineYou will definitely favor one leg more than the other when using a regular tib bar, so the single leg tib bar is perfect for bringing up that weak leg.
So far, this list of tibialis anterior exercises has focused on strengthening the tibialis muscle… but toe drags are designed to help stretch them out. Pretty much anyone who values the above laundry list of benefits. This applies to the vast majority of athletes but I’ll list out a few of the sports/athletes which will benefit most from really strong tibialis muscles. Significantly easier to maintain balance compared to standing tib raises– I used to go to the park to do bodyweight tibialis raises where I’d have to simultaneously hold onto a wall (so as not to fall over) while not taking the load off my shins. It was very awkward and not enjoyable in the least. Anterior tibialis tendonitis is the inflammation of the tibialis anterior tendon or the degradation of the tendon sheath (a thin layer of tissue that helps protect tendons from damage during movement). One thing you can do to reduce your chances of getting anterior tibialis tendonitis is to wear the proper size shoes.A Tib Bar is primarily designed to add resistance to tib raises. You add barbell plates to the end of a Tib Bar, attach the collar to secure the weight in, place your feet between the bars at the other end, and perform tib raises. We have a whole exercise guide on how to do tib raises, including the difference between bodyweight versions and ones using a Tib Bar. Tib Bar Vs Tib Machine? Another super simple bodyweight tibialis strengthening exercise. This one also focuses on the tibialis posterior and is great for developing strong and durable ankles and increasing mobility. Looking to continually innovate and push the industry forward, HGG Performance recently launched another incredibly effective tibialis anterior strengthening bar… the Isotib Bar. CONVENIENT SIZE– The convenient size of this Tibialis workout trainer means you can bring this to the gym, use at your desk or while watching TV. Train your weak spots in a way that is convenient to you. Since there wasn’t much information available on the internet about anterior tib machines, I decided to take the time to research each of these options and put together this list anyway, hoping some of you would find it helpful. Research Process
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