I used to roll my ankle constantly and it would do constant damage to it. Been training tib for a year now and my ankles are way stronger. My overall athletic mobility also feels much better.
Great vid, I suffer a lot from shin splints and I’ve tried every stretch but after several training sessions I start hurting again. This will surely help
I am going to physical therapy now to help recover from partial tear in my Achilles' tendon. One of the TheraBand exercises prescribed is for the tibia. I have been doing this solely for the leg with injured tendon but now I feel like I should do this for both. Once the tendon is healed, I will use the Clench mini bands and try these exercises with them. Thanks for these tips.
Potentially yes, depending on where you're at in your fitness level. Ultimately, for aesthetics, I think building calves is probably more important than focusing on just the tibialis, as I think you will notice that heavy calf training will help to build the tibs as well. This is a great exercise to add-in though for a multitude of reasons.
Hi, I'm new subscriber of your channel. I really love your ideas of exercises. I'm based in UK. Can you please let me know do you sale foot plate at Amazon or ebay ? I really love to buy. Look forward to hearing from you. Thank you
Hi, thank you very much for subscribing! We ship internationally to the UK all the time. You can order directly from our website www.clenchfitness.com We do not sell on Amazon or eBay currently.
I’ve been doing these raises for a littl while on and off and when I do them I usually go until something like failure. That’s probably around 20-30 reps. I’ve had shin splints for over a year now and doing these really hurts. How do I know when to stop? And how do I progress
If youve hadit for that long you probably have something worse and need to get an x ray. Have you fully stopped what you are doing that cause the splints to begin with?
This works the tibialis on the front side of your lower leg. It won't necessarily build the larger calf muscles like the gastrocnemius and soleus. But it will add some mass to the front side of your leg.
I think I disagree with much of this. Resistance training your tibialis is silly in my opinion for several reasons. 1. Your tibialis is literally never under a concentric load. It's only ever under an eccentric load, and never in normal athletic activity does this occur for more than a split second. Your tibialis is not meant to be lifting loads really. Your tibialis is not that kind of a muscle. Think of it like ab work vs core work. Which is superior? Core work. Obviously. Only in a body building context can one make an argument for doing concentric ab work. Well your tibialis and your hip flexors... they are the "core muscles" for your lower body. You aren't necessarily trying to BUILD these muscles... you're trying to ENGAGE these muscles. 2. The Tibealis is also an indirect result of your bad flexibility in general. Your tight hamstrings and calves and your lack of using a full range of ankle motion (as is common in the Western world) has developed in an underdeveloped range of motion for your ankles (dorsiflexion). The solution is better dorsiflexion and a tibealis that can lift your foot higher. Instead of loading AGAINST your foot raising... try instead to load WITH raising your foot, thereby allowing your tibealis to engage in a higher position than it's nomally able to. 3. If you have ankle issues or knee isues and inflammation, your weak tibealis could be allowing your ankle or knee to be lax in their positions... making them more susceptible to motions that might cause further inflammation. As long as that is a risk, you really shouldn't be loading the joint. Loading the joint (especially from an unnatural leverage point) is a surefire way to exacerbate the problems you've already got in the short-term. I'd recommend, work on building the correct dorsiflexion path with body weight or less. Your goal should be activation/pumping of the tibealis, getting in a whole bunch of reps in good form, and raising your toes as close to your knees as you can get them in a very controlled and deliberate manner. Focus on trying to activate every fiber of your tibealis, and keep going even when it burns. For me, I'll do about 50 very methodical dorsal raises to pump up the muscles, 50 toe points and dorsal raises (as fast as I can do a full range of motion), about 20 dorsal raises as hard as I can get my muscles to squeeze, and then one final squeeze of 30 seconds to a minute (and it will absolutely be burning by then). I literally do this on my couch with my feet propped up while I'm watching something and my gf doesn't even notice until I'm grunting a bit from the discomfort. THAT is how you want to work your tibealis. You want a tibealis that can stay engaged, help you balance, and help your ankles and knees glide correctly when exercising. You don't want a tibealis that can outbench your friends. Adding resistance will do more harm than good. Oh, and a further recommendation. Actually use a band to lift your foot up and help your tibealis develop a deeper dorsiflexion range. So... literally do the opposite of what this guy's doing, and do way way way more reps, and focus on contracting as hard as you can every single rep.
I've been doing loaded tib raises for about five months, couple years after full Achilles rupture... I feel more stable on that leg. I superset them with heavy seated calf raises. I have the most beautiful body in the gym (from the knee down 😂😂😂)
@@jcmick8430 Well yeah... naturally. Your injury, tibealis raises actually make sense. You aren't dealing with front ankle issues, you're recovering from an achilles tear. See your achilles tendon is attached to your calf. Therefore, it does 2 things. 1. It works as a shock absorber for your calf muscle. Allows for your lower leg to be more springy than any other part of your body 2. The sides of your achilles are used to stabilize and position your ankle/foot correctly. So, for that injury, the analogy to this video would be to be doing weighted calf raises. Yes, eventually, you will need to do calf raises, but early on, that's an impediment to your healing. When you start out, what you want to be doing is gaining back your range of motion for your achilles. So yeah, a dorsiflexion exercise makes a lot of sense because it recruits your achilles only as a stabilizing muscle, and it also activates it in its full range of motion promoting healing (and since the achilles is so non-vascular, you REALLY need to get your achilles activated and the higher the reps the better. I would argue with you on one point though (perhaps... maybe not). I would say that especially early on, you need to rehab your achilles eccentrically which is what you did... but... I would argue that the weight didn't do you much good. By all means, lift your foot up to full range of motion... that's useful no matter what kind of injury you're working on, BUT, the more weight you put on, the less reps you can do. I would put on only enough weight to push my foot down to the fully extended position without any activation of my calves and I would do as many reps as I can. Ligaments have very little bloodflow, and your healing will scale to how many reps you get in. But once you feel your achilles is healed and you want to reverse the atrophy and start actually using it again, quite frankly, dorsiflexion doesn't do that. Dorsiflexion is never supposed to do more than hold the position of your foot. Your achilles on the other hand is supposed to be possibly the most used muscle/tendon in your body. All of your muscles are different, but quite possibly the toughest muscles in your body are the calves (and the achilles). If you are upright, they are working.
@@runthenumbers9698 your original post and reply have a lot of very thoughtful good points but i'm gonna keep doing my tibs my calves look juicy af... ironically i just started ben patrick's atg program TODAY! i can do that on top of my bro split
I used to roll my ankle constantly and it would do constant damage to it. Been training tib for a year now and my ankles are way stronger. My overall athletic mobility also feels much better.
That's awesome to hear that you've noticed such a big difference!
Wow the pump you get from this is crazy.
Great vid, I suffer a lot from shin splints and I’ve tried every stretch but after several training sessions I start hurting again. This will surely help
does it help now?
@@xMcDoubler You have no idea how you helped me out. Ty so much!!!
This is the best video on tibialis exercise ive seen. Thank you so much!!!
We appreciate your feedback! Glad you found it helpful!
i do mine on the leg press, do you think this is effective?
Thank you🙏
mind blown with this idea. thanks.
Thanks for watching Pete!
I am going to physical therapy now to help recover from partial tear in my Achilles' tendon. One of the TheraBand exercises prescribed is for the tibia. I have been doing this solely for the leg with injured tendon but now I feel like I should do this for both. Once the tendon is healed, I will use the Clench mini bands and try these exercises with them. Thanks for these tips.
Excellent, thanks for watching! I hope you have a speedy recovery!
Def do both legs, from a recovering Achilles patient
Great video! It would be very helpful to make a series of videos that help us understand what exercises work best with the short bands. Thanks.
Good idea! We will add it to our list!
Do you think these are also worth training for aesthetics as well?
Potentially yes, depending on where you're at in your fitness level. Ultimately, for aesthetics, I think building calves is probably more important than focusing on just the tibialis, as I think you will notice that heavy calf training will help to build the tibs as well. This is a great exercise to add-in though for a multitude of reasons.
Excellent Brandon, thank you. I like the one sitting on the bench with leg extended. Keep the KOT exercises coming.
Thanks for watching!
can this help me with kickboxing?
I always like your ideas, thanks
Thanks Khaled, we appreciate you!
Really really innovative thank u a ton 🙏🙏🙏
Thanks Gamal!
Thanks.
Thanks for watching !
Hi, I'm new subscriber of your channel. I really love your ideas of exercises. I'm based in UK. Can you please let me know do you sale foot plate at Amazon or ebay ? I really love to buy. Look forward to hearing from you. Thank you
Hi, thank you very much for subscribing! We ship internationally to the UK all the time. You can order directly from our website www.clenchfitness.com
We do not sell on Amazon or eBay currently.
Thank you for this Brandon! Excellent video as always! KEEP ON ROCKING!
Thanks CJ!
I’ve been doing these raises for a littl while on and off and when I do them I usually go until something like failure. That’s probably around 20-30 reps. I’ve had shin splints for over a year now and doing these really hurts. How do I know when to stop? And how do I progress
If youve hadit for that long you probably have something worse and need to get an x ray. Have you fully stopped what you are doing that cause the splints to begin with?
Will this add size to my calves
This works the tibialis on the front side of your lower leg. It won't necessarily build the larger calf muscles like the gastrocnemius and soleus. But it will add some mass to the front side of your leg.
Sorry, didnt watch full video, but wanna say that rollerblading and skiing makes your tibialis HUGE
6:35 Seated Banded Tibialis Raise
💪👍
2:24
I think I disagree with much of this. Resistance training your tibialis is silly in my opinion for several reasons.
1. Your tibialis is literally never under a concentric load. It's only ever under an eccentric load, and never in normal athletic activity does this occur for more than a split second. Your tibialis is not meant to be lifting loads really. Your tibialis is not that kind of a muscle.
Think of it like ab work vs core work. Which is superior? Core work. Obviously. Only in a body building context can one make an argument for doing concentric ab work.
Well your tibialis and your hip flexors... they are the "core muscles" for your lower body. You aren't necessarily trying to BUILD these muscles... you're trying to ENGAGE these muscles.
2. The Tibealis is also an indirect result of your bad flexibility in general. Your tight hamstrings and calves and your lack of using a full range of ankle motion (as is common in the Western world) has developed in an underdeveloped range of motion for your ankles (dorsiflexion). The solution is better dorsiflexion and a tibealis that can lift your foot higher. Instead of loading AGAINST your foot raising... try instead to load WITH raising your foot, thereby allowing your tibealis to engage in a higher position than it's nomally able to.
3. If you have ankle issues or knee isues and inflammation, your weak tibealis could be allowing your ankle or knee to be lax in their positions... making them more susceptible to motions that might cause further inflammation. As long as that is a risk, you really shouldn't be loading the joint. Loading the joint (especially from an unnatural leverage point) is a surefire way to exacerbate the problems you've already got in the short-term.
I'd recommend, work on building the correct dorsiflexion path with body weight or less. Your goal should be activation/pumping of the tibealis, getting in a whole bunch of reps in good form, and raising your toes as close to your knees as you can get them in a very controlled and deliberate manner. Focus on trying to activate every fiber of your tibealis, and keep going even when it burns.
For me, I'll do about 50 very methodical dorsal raises to pump up the muscles, 50 toe points and dorsal raises (as fast as I can do a full range of motion), about 20 dorsal raises as hard as I can get my muscles to squeeze, and then one final squeeze of 30 seconds to a minute (and it will absolutely be burning by then). I literally do this on my couch with my feet propped up while I'm watching something and my gf doesn't even notice until I'm grunting a bit from the discomfort.
THAT is how you want to work your tibealis. You want a tibealis that can stay engaged, help you balance, and help your ankles and knees glide correctly when exercising. You don't want a tibealis that can outbench your friends. Adding resistance will do more harm than good.
Oh, and a further recommendation. Actually use a band to lift your foot up and help your tibealis develop a deeper dorsiflexion range. So... literally do the opposite of what this guy's doing, and do way way way more reps, and focus on contracting as hard as you can every single rep.
Lol
I've been doing loaded tib raises for about five months, couple years after full Achilles rupture... I feel more stable on that leg. I superset them with heavy seated calf raises. I have the most beautiful body in the gym (from the knee down 😂😂😂)
@@jcmick8430
Well yeah... naturally. Your injury, tibealis raises actually make sense. You aren't dealing with front ankle issues, you're recovering from an achilles tear.
See your achilles tendon is attached to your calf. Therefore, it does 2 things.
1. It works as a shock absorber for your calf muscle. Allows for your lower leg to be more springy than any other part of your body
2. The sides of your achilles are used to stabilize and position your ankle/foot correctly.
So, for that injury, the analogy to this video would be to be doing weighted calf raises.
Yes, eventually, you will need to do calf raises, but early on, that's an impediment to your healing. When you start out, what you want to be doing is gaining back your range of motion for your achilles. So yeah, a dorsiflexion exercise makes a lot of sense because it recruits your achilles only as a stabilizing muscle, and it also activates it in its full range of motion promoting healing (and since the achilles is so non-vascular, you REALLY need to get your achilles activated and the higher the reps the better.
I would argue with you on one point though (perhaps... maybe not). I would say that especially early on, you need to rehab your achilles eccentrically which is what you did... but... I would argue that the weight didn't do you much good. By all means, lift your foot up to full range of motion... that's useful no matter what kind of injury you're working on, BUT, the more weight you put on, the less reps you can do. I would put on only enough weight to push my foot down to the fully extended position without any activation of my calves and I would do as many reps as I can. Ligaments have very little bloodflow, and your healing will scale to how many reps you get in.
But once you feel your achilles is healed and you want to reverse the atrophy and start actually using it again, quite frankly, dorsiflexion doesn't do that. Dorsiflexion is never supposed to do more than hold the position of your foot. Your achilles on the other hand is supposed to be possibly the most used muscle/tendon in your body. All of your muscles are different, but quite possibly the toughest muscles in your body are the calves (and the achilles). If you are upright, they are working.
@@runthenumbers9698 your original post and reply have a lot of very thoughtful good points but i'm gonna keep doing my tibs my calves look juicy af... ironically i just started ben patrick's atg program TODAY! i can do that on top of my bro split