Tib Bar Raises and Knee Pain: Clearing Up the Misunderstanding

When people think of fixing knee pain, they usually jump straight to the quads, hamstrings, or glutes. While these muscles are critical, there’s a lesser-known player that often gets overlooked, the tibialis anterior. Strengthening this muscle with tib bar raises (or tib raises) can be a game-changer for protecting your knees.

The Connection Between the Tibialis Anterior and Knee Pain

The tibialis anterior runs down the front of your shin, just beside your shin bone. Its main job is dorsiflexion, pulling your foot upwards. At first glance, that doesn’t seem to have much to do with your knees. That’s where the misunderstanding starts.

Here’s the truth: your tibialis anterior acts as a shock absorber. Every time you walk, run, jump, or land, it helps control how your foot strikes the ground. If it’s weak, more impact gets pushed into the knee joint. Over time, this extra stress can cause pain, irritation, or even long-term wear and tear.

By strengthening the tibialis anterior, you’re essentially building a better first line of defence for your knees. Strong tibs = less force travelling upward into the joint.

Why Tib Bar Raises Work

Using a Tib Bar makes it easy to progressively load the tibialis anterior. Unlike bodyweight tib raises (which can be effective but limited), the Tib Bar allows you to add plates, track your progress, and build real strength.

Benefits include:

• Shock absorption: Strong tibs reduce the load that transfers up to your knees.
• Improved ankle mechanics: Better dorsiflexion means healthier, smoother movement patterns.
• Balanced lower legs: Training the front of your shins balances out all the calf work most people focus on.

Common Misunderstanding: Tib Raises Won’t “Fix” Knee Pain Overnight

This is where many people go wrong. Tib raises are powerful, but they aren’t a magic cure. If you’ve got knee pain, chances are multiple factors are at play: quad strength, hip stability, mobility, even how you land when running or jumping. Tib bar raises should be part of a bigger prehab/rehab toolkit, not the only tool.

Think of it like this: if your tibs are weak, you’re missing a key piece of the puzzle. Strengthen them, and your knees are more resilient. But for long-term results, pair tib bar raises with exercises like reverse sled pulls, slant board squats, and hamstring work.

How to Add Tib Bar Raises Into Your Training

• Start with 2–3 sets of 12–20 reps
• Focus on slow, controlled reps (don’t just swing your foot up and down)
• Train 2–3 times per week
• Progressively increase load as your strength improves

Over time, you’ll notice less shin discomfort, better ankle control, and most importantly, knees that feel more supported under pressure. Here are some other exercises to help with knee pain.

Final Word

Knee pain is rarely caused by just one thing, and it’s rarely solved by one exercise. But tib bar raises address one of the most overlooked muscles in the lower body. If you’ve been wondering why your knees still hurt despite hammering squats and lunges, chances are your tibialis anterior is the missing link.

Don’t ignore your tibs, train them, and your knees will thank you.