Surprising Results of Doing 528 Tibialis Raises in 29 Days (Game-Changing)
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- Опубліковано 25 бер 2023
- TIB BAR ▶️ bit.ly/405cSHV The results of training the tibialis anterior daily using a tib bar, in an attempt to fix my shin splints and improve my running.
This small but mighty muscle helps us jump, run, balance and generate lower limb movements, and training it has been suggested to help shin splints too. I also think doing tib raises is a great exercise to help anyone to transition to barefoot shoes.
I started with toe raises for a few weeks before using a tib bar. I aimed to do it daily, doing 3 sets of 10 reps, slowly building up the weight. The first two weeks were fairly easy, but it helped me create a habit and feel the contraction in the muscle. Then, I moved on to using the tib bar with 5kg weight and gradually increased it to 12.5kg.
Overall, while there are confounding variables, being stronger can massively help fix and prevent injuries. So, if you're a runner struggling with shin splints, give tib raises a try!
IRONSOUL TIB BAR ▶️ bit.ly/405cSHV (use code "ALEXFIT10" for 10% off)
Kneesovertoes BUNDLE ▶️ bit.ly/3yVEMKC (use code "ALEXFIT10" for 10% off)
MY TRAINING PROGRAMS ▶️the-fit-habit.fitterapp.app/
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#Tibraises #shinsplints #running - Спорт
I got my tib bar but the clamp sucks, just using a piece of bike tire to help to not move.
Better than nothing! I can see a clamp being helpful though 🤣 especially as the weight goes up
Is it your interior or ext tib that you get shin splints on? may be that you could try and modify foot position to focus on hitting the one that gets battered when you run. Theory being as you go heavier its hitting both? I've only ever gone the "heavy" route when i do them.
Interiors, I actually now haven't had any shin pain for a couple of weeks 🤞 woo. Yeah I think going forwards il reduce the volume of them but increase the load. Also realising I need to work the soleus more. I've managed to increase my cadence too recently which might have helped. How often are you doing them?
@@alexreader I'm a bit more extreme case as I'm currently just doing a parkrun every month with pretty much 0 running inbetween. So the week before I do a few heavy sets to light them up to complete failure. (with enough time to get over any Doms for the run) And I've noticed a big difference even with that.
@@tombarnes2652 ah thats good, been a while since I've done a park run. They are great
@@alexreader If you do find a decent way to strengthen soleus would be interesting as I struggle with tight soleus while running. Struggling to find a decent exercise I enjoy to hit it. Want something I can do some weighted 10-20 reps of rather than 100 reps (as at that point i may as well just be running). Compression around calves seems to help a lot with this for me but that feels like a "crutch".
@@tombarnes2652 I've actually been doing some seated calf raises, targets the soleus pretty well with the bent leg. I've been doing them single leg with a heavy kb rested on top of the knee. Tried anything like that?