WHAT IS THE TIB BAR?
THE TIB BAR - ROCK SOLID FITNESS EQUIPMENT
Introducing the Tib Bar, a revolutionary fitness tool designed to target and enhance the dorsiflexion of the foot, emphasizing the activation of the tibialis anterior muscle, often referred to as the "shin muscle." Located prominently on the front of the lower leg, adjacent to the shin bone (tibia), the tibialis anterior muscle is the star of this innovative training device.
While traditional exercise regimens tend to focus on plantarflexion, the action of pointing the toes away from the knee, dorsiflexion, the opposite movement of raising the toes and foot towards the knee, often receives insufficient attention. This oversight can be attributed to the predominance of lower leg muscles like the gastrocnemius and soleus, which are primarily engaged during plantarflexion. Additionally, the scarcity of equipment capable of effectively targeting the tibialis anterior muscle in gym and physical therapy settings has further contributed to this neglect.
Typical approaches to exercising the tibialis anterior involve lifting the toes against a wall or pulling the toes toward the knee using resistance bands or weights wrapped around the foot. Although these methods activate the tibialis anterior, they often compromise the range of motion of the foot and ankle joint, limiting the exercise's effectiveness. Furthermore, the ability to progressively increase resistance becomes challenging. Enter the Tib Bar, which overcomes these limitations by enabling a full range of motion for dorsiflexion. With its capacity to easily accommodate additional weight plates, the Tib Bar facilitates greater resistance throughout the entire range of motion.
Portable, lightweight, and exceptionally sturdy, the Tib Bar is ideal for use in home gyms, commercial fitness centers, and outdoor training sessions. It caters to individuals of all fitness levels and can be used anytime, anywhere. Crafted from precision-cut steel, it features a stainless steel 50mm sleeve compatible with both Olympic and Competition plates. The Tib Bar also boasts a custom locking clamp for securing weights, a HGG customized rear collar, and cushioned ankle supports for optimal comfort. Its matte black finish adds a touch of elegance to its robust design.
Whether you're a walker, runner, sprinter, or simply looking to maintain the strength and longevity of your leg muscles, the Tib Bar is an indispensable piece of equipment for you.
Why You Need the Tib Bar
Enhancing dorsiflexion of the foot and ankle joint holds immense importance, as it not only fortifies balance control but also plays a pivotal role in human gait [1-3]. The tibialis anterior muscle, as the primary dorsiflexor, stabilizes the foot and ankle during ground contact and aids in lifting the foot off the ground, ensuring its clearance.
The proficient execution of these functions enables individuals to perform essential daily activities like walking, running, and navigating stairs [4]. Moreover, the tibialis anterior muscle assists in plantarflexion by governing the controlled lowering of the foot during initial ground contact when walking or running, thanks to eccentric contraction. This type of contraction involves the muscle lengthening while generating tension, resulting in smoother and more fluid joint motions. Consequently, it allows the body, along with any external weight (e.g., backpack, heavy clothing, or sports equipment), to absorb impact with greater ease and reduced risk of injury.
Inadequate function of the tibialis anterior during the controlled lowering of the foot can lead to a jarring impact, increasing the risk of injury and added stress on the tibialis anterior, foot, and ankle joint. Excessive stress or repetitive strain on the tibialis anterior commonly culminates in medial tibial stress syndrome (commonly known as 'shin splints') or, in severe cases, tibial stress fractures. Shin splints often afflict individuals who ramp up their running mileage too rapidly [5]. Athletes can also suffer from shin splints due to intensified training loads, where session duration or intensity is heightened. Such rapid increases in duration and intensity accelerate tibialis anterior fatigue, as this muscle exhibits some of the highest sustained activity levels during running, frequently exceeding its maximal capacity [6]. This heightened muscular activity has been linked to a greater susceptibility to fatigue overload [7].
The consequences of overload and fatigue include muscle cell damage, potential edema, and increased compartment pressure, all of which can lead to injuries like medial tibial stress syndrome and tibial stress fractures [8, 9]. A study by Reber et al. [6] suggests that by strengthening the muscular power and endurance of the tibialis anterior through training, individuals can prolong its ability to sustain the high levels of activity required for running without exceeding its fatigue threshold. This translates to decreased injury susceptibility and enhanced performance in physical activities. The Tib Bar stands as the ideal tool for strengthening the tibialis anterior muscle, promoting both power and endurance.
Did You Know?
We are the original creators and inventors of the renowned Tib Bar.
The Tib Bar offers benefits to everyone, whether you're a recreational runner, an athlete at any level, or someone recovering from an ankle or knee injury. By strengthening the dorsiflexors of the foot and ankle joint, particularly the tibialis anterior muscle, it enhances muscular power and endurance.
For recreational runners, the Tib Bar prevents the onset of medial tibial stress syndrome ('shin splints'), ensuring more time and energy can be devoted to improving overall health and well-being through running, with fewer interruptions due to injuries caused by fatigue or overload.
Athletes, in particular, benefit from the prevention of shin splints and potentially tibial stress fractures, which can result from the high forces they generate. Additionally, they experience improved deceleration and directional change abilities, crucial for sports that require rapid transitions from horizontal to lateral or vertical movements. The Tib Bar facilitates greater eccentric loading of the tibialis anterior muscle, a critical element in deceleration when planting the foot, leading to enhanced explosive lateral and vertical movements.
Regarding physical therapy and rehabilitation, the Tib Bar accelerates the recovery of lower-limb injuries [10]. It has also been associated with reduced fall risk in elderly individuals [11]. The Tib Bar easily integrates into any physical therapy or rehabilitation program, offering not only benefits to physicians and clinicians but also empowering individuals to take control of their lower limb health.
Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition. Never disregard the advice of a medical professional, or delay in seeking it because of something you have read on this website.
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[2] Cornwall, M. W., & Mcpoil, T. G. (1994). The influence of tibialis anterior muscle activity on rearfoot motion during walking. Foot & ankle international, 15(2), 75-79
[3] Daubney, M. E., & Culham, E. G. (1999). Lower-extremity muscle force and balance performance in adults aged 65 years and older. Physical therapy, 79(12), 1177-1185.
[4] Nilsson, J., Thorstensson, A., & Halbertsma, J. N. (1985). Changes in leg movements and muscle activity with speed of locomotion and mode of progression in humans. Acta Physiologica Scandinavica, 123(4), 457-475.
[5] Nielsen, R. O., Buist, I., Sørensen, H., Lind, M., & Rasmussen, S. (2012). Training errors and running related injuries: a systematic review. International journal of sports physical therapy, 7(1), 58.
[6] Reber, L., Perry, J., & Pink, M. (1993). Muscular control of the ankle in running. The American journal of sports medicine, 21(6), 805-810.
[7] Monod, H. (1985). Contractility of muscle during prolonged static and repetitive dynamic activity. Ergonomics, 28(1), 81-89.
[8] Landry, M., & Zebas, C. J. (1985). Biomechanical principles in common running injuries. Journal of the American Podiatric Medical Association, 75(1), 48-52.
[9] Taunton, J. E., McKenzie, D. C., & Clement, D. B. (1988). The role of biomechanics in the epidemiology of injuries. Sports medicine, 6(2), 107-120.
[10] Lee, S. E. (2005). Effects of increasing ankle range of motion program on ambulation and balance for the elderly with balance disorder. Physical Therapy Korea, 12(2), 28-36.
[11] Woollacott, M. H., Shumway-Cook, A., & Nashner, L. M. (1986). Aging and posture control: changes in sensory organization and muscular coordination. The International Journal of Aging and Human Development, 23(2), 97-114.