The Tib Bar™

This is where the HGG Performance journey all began.

We are the original creators of the world famous Tib Bar™ - we didn’t just create the name, we created the game.

The Tib Bar™ is a game changing missing link to strength and conditioning, knee bulletproofing, and ankle/knee prehab/rehab. 

ABOUT THE TIB BAR™

The Tib Bar™ is designed to primarily strengthen dorsiflexion of the foot (the ability to raise the toes and foot upward towards the knee), with the tibialis anterior muscle being the primary muscle recruited. The tibialis anterior muscle, commonly known as the “shin muscle”, is located on the front of the lower leg and is the thick and fleshy muscle portion adjacent to the tibia (shin bone). 

Dorsiflexion of the foot at the ankle joint is often neglected in training and exercise, with plantarflexion (the ability to point the toes and foot away from the knee) receiving the most attention. This is due to the main lower leg muscles, such as the gastrocnemius and soleus muscles, being primarily recruited with plantarflexion. The lack of attention given to dorsiflexion exercises is commonly due to lack of equipment in gym and physical therapy clinic settings that can adequately recruit the tibialis anterior muscle. 

Conventional methods of attempting to exercise the tibialis anterior muscle involve raising the toes whilst the back is up against a wall or pulling the toes towards the knee whilst using a resistance band or weight wrapped around the foot. Although these techniques are able to activate the tibialis anterior muscle and provide a good foundation for dorsiflexion strength, the range of motion of the foot and ankle joint is often compromised, and only partial range of motion can be executed. Not only this, but the ability to progressively overload (gradually increase the weight) also becomes difficult. The Tib Bar™, however, allows for full range of motion of dorsiflexion. With the added ability to easily add weight plates to the bar, greater load can be placed on the tibialis anterior muscle, increasing the force required throughout the whole range of motion. 

The Tib Bar™ is easily portable, lightweight and very strong. It is ideal for use in home gyms, commercial gyms and can also be used for outdoor training sessions. It is suitable for everyone and anyone, and can be used anywhere at anytime.  

The Tib Bar™ is made from laser cut quality steel and features a stainless steel 50mm sleeve (which will suit both Olympic & Competition 2 inch plates). The Tib Bar™ also features our custom locking clamp to hold weights, a HGG customised rear collar, and cushioned ankle supports to ensure comfort. The Tib Bar™ has a matte black finish.

If you walk, run, sprint, jump or want to maintain longevity in your leg muscles for the rest of your life, then this piece of equipment is for you.

WHY YOU NEED THE TIB BAR™

Strengthening dorsiflexion of the foot and ankle joint is essential as it not only helps strengthen balance control but also aids human gait [1-3]. As the tibialis anterior muscle is the main dorsiflexor of the foot and ankle joint, it is responsible for stabilizing the foot and ankle when it contacts the ground as well as assist in lifting the foot off the ground and ensuring it clears the ground. 

Optimal execution of these two primary functions allows humans to perform essential activities of daily living (ADLs) such as walking, running and climbing up and down stairs [4]. Not only does the tibialis anterior muscle dorsiflex the foot and ankle joint, but it also aids in plantarflexion by controlling the lowering of the foot when it initially contacts the ground whilst walking or running via eccentric contraction. Eccentric contraction is characterised by the total length of the muscle increasing as tension is generated, which essentially slows down joint motions in a smoother, more fluid manner. By doing so, the weight of the human body, and any other external weight that the body is carrying (e.g. backpack, heavy clothing or sporting equipment), can be absorbed with greater ease without increased risk of injury. 

If the anterior tibialis does not function adequately when aiding in gently lowering the foot to the ground after initial contact, the foot will ‘slap’ the ground. This can lead to increased risk of injury as the stress placed on the tibialis anterior, foot and ankle joint is intensified. Excessive overload of stress or repetitive activity placed on the tibialis anterior commonly lead to medial tibial stress syndrome (i.e. ‘shin splints’), or in more severe cases tibial stress fracture. Shin splints are often experienced by individuals who take up recreational running and increase their weekly running volume too quickly [5]. Athletes can also experience shin splints due to an increased training load where the duration or intensity of training sessions is amplified. Sudden increases in duration and intensity lead to fatigue of the tibialis anterior at a much faster rate than other surrounding muscles of the lower leg. This is due to the tibialis anterior muscle having one of the highest rates of sustained activity of all muscles during running with the majority occurring at levels greater than its maximal capacity [6]. Such high levels of sustained activity and muscular contraction above maximal contraction has been linked to higher susceptibility of fatigue overload [7]. 

Overload and failure with fatigue can cause cellular damage in muscles, potentially leading to oedema and increased compartment pressure. Fatigue of the tibialis anterior muscle has been implicated as the origin of medial tibial stress syndrome and even tibial stress fractures [8, 9].  A study by Reber et al. [6] suggested that if the muscular power and endurance of the tibialis anterior muscle could be strengthened through training, then the ability of the anterior tibialis muscle to sustain the high level of activity that is required during running without exceeding its fatigue threshold could be elongated. This would lead to decreased susceptibility to injury, and an increase in an individual’s ability to carry out their desired physical activities. The Tib Bar™ is the perfect strengthening tool for the tibialis anterior muscle and can be used to increase both muscular power and endurance

DID YOU KNOW?

We are the original creators and inventors of the world famous Tib Bar™

Everyone can benefit from using the Tib Bar™ and incorporating it into their training or rehabilitation routines. Whether you are a recreational runner, an athlete of any level or even someone rehabilitating from an ankle of knee injury, the Tib Bar™ allows the individual to strengthen the dorsiflexors of the foot and ankle joint (predominantly the tibialis anterior muscle), by increasing muscular power and endurance. 

For recreationally active individuals who enjoy running, the Tib Bar™ will prevent the debilitating effects that medial tibial stress syndrome (i.e. ‘shin splints’) can have and ensure that more time and energy can be spent improving your health and wellbeing through running, with less time nursing an injury from fatigue or overload. 

Not only will athletes benefit from prevention of shin splints, or potentially even tibial stress fractures from the high forces they generate, but they will also see improvements in their ability to decelerate (quickly slow down) and change direction. The most common instance of this occurring is in sports that see an athlete travelling at a high velocity horizontally and then are required to decelerate and redirect their momentum and energy in a lateral or vertical manner. The athlete’s ability to do this in a shorter period of time and with greater coordination separates them from their competition, as this particular skill commonly occurs within a split second. The greater the athlete’s ability to eccentrically load the tibialis anterior muscle, which is one of the important muscles involved in deceleration when planting the foot, the greater their ability will be when transferring the stored energy to explosively lateral sidestep or vertically bound and jump higher.

Regarding the physical therapy and rehabilitation benefits of the Tib Bar™ , strengthening the tibialis anterior muscle is known to accelerate the recovery of lower-limb injuries [10]. Strengthening the tibialis anterior muscle is has also been linked to reduced risk of falls in the elderly [11]. The Tib Bar™ can be conveniently added into any physical therapy or rehabilitation progression and is an invaluable tool to not only physicians and clinicians, but for those looking to take ownership of their own lower limb health. 

SHOP THE TIB BAR HERE --->

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.

[1] Mann, R. A., & Hagy, J. (1980). Biomechanics of walking, running, and sprinting. The American journal of sports medicine8(5), 345-350.

[2] Cornwall, M. W., & Mcpoil, T. G. (1994). The influence of tibialis anterior muscle activity on rearfoot motion during walking. Foot & ankle international15(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 therapy79(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 Scandinavica123(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 therapy7(1), 58.

[6] Reber, L., Perry, J., & Pink, M. (1993). Muscular control of the ankle in running. The American journal of sports medicine21(6), 805-810.

[7] Monod, H. (1985). Contractility of muscle during prolonged static and repetitive dynamic activity. Ergonomics28(1), 81-89.

[8] Landry, M., & Zebas, C. J. (1985). Biomechanical principles in common running injuries. Journal of the American Podiatric Medical Association75(1), 48-52.

[9] Taunton, J. E., McKenzie, D. C., & Clement, D. B. (1988). The role of biomechanics in the epidemiology of injuries. Sports medicine6(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 Korea12(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 Development23(2), 97-114.