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Inversion/eversion, plantar flexion/
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dorsiflexion
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that's our new word bank. Gastrocnemius and soleus I think you already know
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what these do.
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What joint am I my crossing?
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Interesting, right. Soleus is ankle, gastroc is knee and ankle. Let's make
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this a little easier on ourselves. What do both of them do at the ankle? You have
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plantar flexion.
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The gastroc connects into the femoral condyles, attaches into the femoral
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condyles runs up and down in the back of the knee. What do you think it's going to
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be able to contribute to at the knee? Flexion, yeah.
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You ever noticed how some people, they'll stretch their calves and
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the lock their knee and then other people will bend it? Bending my knee, who
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does that take out of the stretch? Gastroc. I don't personally think that's
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always a very good idea. I would rather keep the knee straight. Will my
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soleus get stretched if my knee is straight? Yes but my gastroc won't.
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When my knee is locked, I have the opportunity of potentially stretching
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both structures or as with the knee bent, I only have a chance of stretching one
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structure. Same thing with bent knee, seated calf raise versus standing calf
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raise. You remember those exercises? Seated calf raise is going to work who?
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Soleus, just the soleus because we shorten the gastroc so much, there's
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so much slack it can't tighten up enough to help out. But when I stand up am I
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still using my soleus? Yeah, I'm just now using my soleus and my gastroc, just
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never seemed very time efficient to me and I'm big on efficiency. Once you
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get into like your professional working life you'll realize that you start off
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going, "Man, I have no idea how I'm going to fill a whole hour" and then very
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shortly into your career you go "holy cow I only have an hour." You get what I'm
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saying? You're always looking to try to get as much work done as possible.
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Something to think about when you're either stretching or working those
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calves with your with your clients is whether or not that knee should be bent.
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Peroneals or fibularis muscles. Your peroneals or fibularis muscles
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originate on your fibula. They run behind your lateral malleolus. You
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can think of your malleoli as the axis of rotation for your ankle. You with
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me there? It runs behind the lateral malleolus underneath the foot on the
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outside. What joint actions do you think these are going to cause? Since
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it runs behind the lateral malleolus, it'll pull the foot down so it's
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plantar flexion for sure.
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But now it also pulls up on the outside of the foot. Eversion.
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(muffled question) We'd have to talk about that one offline. There's a lot of
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little little things that can start to happen at the foot that all of a sudden
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you change one thing and it starts affecting the kinetic chain up every time they step.
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Anterior tibialis, you know why I like this muscle? It tells me
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right where it is. No guessing. Where are you going to guess this
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muscle attaches? The front of the tibial. I'm going to go ahead and guess
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it's the front of the tibia. My tibialis anterior, what is it going to do
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at my ankle? I get the dorsiflexion thing, explain to me how you
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got to inversion? Everybody got that? Think about that for a second. We have
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a muscle that starts on the outside of the shin, nobody make
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fun of my pasty white legs, this is my tibialis anterior, goes from
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outside in, pulls up on the inside of my foot, so what is that going to make my
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foot do? This. So that's inversion, sole of my foot facing inward.
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Of course if there's an anterior tibialis, there's got to be a posterior
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tibialis. It still connects to the inside of the foot but this one goes
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behind the medial malleoli, which means what? It's going to do plantar flexion
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and what? Inversion.
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One thing for you to keep
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in mind peroneals, also known as your fibularis muscles, so the muscles that
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attach to your fibula evert your ankle, the muscles that attach to your tibia
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invert the ankle. That makes sense?
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Another graph. This one's quick actually. Do this one real quick for me.
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This should take you all of about 30 seconds. Who are my plantar flexors?
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Soleus, gastroc, posterior tib, peroneals. Who are my dorsi flexors?
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Anterior tibialis. That does not seem like a fair fight at all either.
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But where do we need most of our strength? Why plantarflexion, why do we
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need more strength in plantar flexion then dorsiflexion. For walking, yeah. Every
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time we get on one leg and have to push off we have to push off our entire body
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weight through plantar flexion. Where do we see we really need dorsiflexion.
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We need our tibialis anterior to clear our foot and then we actually need its
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eccentric function. When our heel hits the ground in heal strike, what does
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our foot want to do? Slap right. That's plantar flexion. Who slows down plantar
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flexion? The muscles that do dorsiflexion, which is my tibialis anterior.
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We don't quite need as much force produced to eccentrically control
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plantar flexion as we do to push off our entire body weight. That does kind of
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make sense right? But you see this and you can also see where, which do you
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think people lose? Dorsiflexion or plantar flexion, which way do they get tight?
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Yeah they lose dorsiflexion because their plantar flexors get tight. It kind
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of makes some sense too. Last graph. Last graph of the day.
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I promise.
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The squat. (Can you explain the importance of the arch in your foot?) Do I want to explain it, I would love to explain it I don't know
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that we have enough time today to explain it. You
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know the medial arch of your foot, you have several arches of your foot, but the
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medial arch of your foot we could say simply is for some shock absorption.
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If my foot is like this and I hit, then I can do a little bit of that.
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Does that make sense? (muffled question) Yeah, exactly. Sure, we have all these
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little things built in to help us absorb force. Does that make sense?
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(Yeah but I heard that is some people, the less arch they have the more prone to
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ACL injuries) Oh, sure. What ends up happening is, this is yeah this gets... this
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is a rabbit hole, just so you know. If you end up in eversion,
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everted which collapses your arch, your knees bow in. I keep going back
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to Derrick Rose because he's a famous case of an ACL injury. I did notice when
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I was watching those Youtube videos that what do his feet do? They do this. He's doing
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a lot of glute medius strengthening, a lot of glute strengthening, he did a lot
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of great knee extension strengthening, I think they got his knee range of motion
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back and I don't know Derrick Rose personally so I have no
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idea what his strength coaches are doing with him. They may be absolutely wonderful
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and he may just be prone to certain things but I did happen to notice a lot
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of people who look at the knee, look at it from hip down, don't look from feet up.
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If you asked me I would think that the reason he did it again or at least
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messed up his meniscus pretty bad on the other side is because he walked out
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there flat-footed. You get what I'm saying? He had nice strong
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hips, he had a good strong ACL post surgery, you walk out there like this as
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soon as he had a hard play. Yeah, what would I strengthen to get my arch
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back? The muscles that do what? What is this? Inversion, so I would try to
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strengthen the muscles that do inversion. Which are going to be
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which to muscles. Anterior and posterior tibialis. You are already a step ahead.
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This is all the stuff I talk about Advancements in Exercise Selection.
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Of course and then we do a bunch of exercises. Sound like a plan. You
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finish the squat yet? You just give up on this graph all together? Screw another graph!
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I'll give you one more hint on this. If you get your joint actions right, you've
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already done all of this graph. Squats. What plane are squats in? What
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joints? Hip, knee, ankle. What's happening at the hip? Which is the concentric phase?
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When are you overcoming the resistance? When you're coming up. That's the
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concentric phase, so coming up what's the joint action at the hip? Extension, right.
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If I start here and come this way, that's hip extension. What happens at the knee?
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Extension. What happens at the ankle?
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Plantar flexion. This combination of joint actions, known as
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triple extension, extension, extension and what would be extension at the ankle
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known as plantar flexion, is very common. What do you do when you jump? This.
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What do you do when you run? You get what I'm saying? This is a very good
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group of muscles and joint actions to memorize together. Hip extension, who are
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my hip extensors? Glutes.
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Who else? Hamstrings. Who else? Well we could break this down, so biceps femoris,
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who are my other two hamstrings?
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Semitendinosus and semimembranosus.
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Missing one. Hip extension, party of one. Well actually party of five.
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You're close. BGOGO? (laughs) You are just fried is what it comes down to.
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Posterior adductor magnus. Who are my knee extensors? Quads.
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Which are my vastus group and who else?
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Who are plantar flexors, you just did this. Soleus, gastroc, posterior tib and peroneals.