0:05 Inversion/eversion, plantar flexion/ dorsiflexion 0:10 that's our new word bank. Gastrocnemius and soleus I think you already know 0:18 what these do. 0:26 What joint am I my crossing? 0:32 Interesting, right. Soleus is ankle, gastroc is knee and ankle. Let's make 0:48 this a little easier on ourselves. What do both of them do at the ankle? You have 0:56 plantar flexion. 1:16 The gastroc connects into the femoral condyles, attaches into the femoral 1:20 condyles runs up and down in the back of the knee. What do you think it's going to 1:24 be able to contribute to at the knee? Flexion, yeah. 1:39 You ever noticed how some people, they'll stretch their calves and 1:43 the lock their knee and then other people will bend it? Bending my knee, who 1:48 does that take out of the stretch? Gastroc. I don't personally think that's 1:54 always a very good idea. I would rather keep the knee straight. Will my 1:59 soleus get stretched if my knee is straight? Yes but my gastroc won't. 2:05 When my knee is locked, I have the opportunity of potentially stretching 2:08 both structures or as with the knee bent, I only have a chance of stretching one 2:12 structure. Same thing with bent knee, seated calf raise versus standing calf 2:17 raise. You remember those exercises? Seated calf raise is going to work who? 2:23 Soleus, just the soleus because we shorten the gastroc so much, there's 2:27 so much slack it can't tighten up enough to help out. But when I stand up am I 2:33 still using my soleus? Yeah, I'm just now using my soleus and my gastroc, just 2:41 never seemed very time efficient to me and I'm big on efficiency. Once you 2:45 get into like your professional working life you'll realize that you start off 2:49 going, "Man, I have no idea how I'm going to fill a whole hour" and then very 2:54 shortly into your career you go "holy cow I only have an hour." You get what I'm 3:01 saying? You're always looking to try to get as much work done as possible. 3:06 Something to think about when you're either stretching or working those 3:09 calves with your with your clients is whether or not that knee should be bent. 3:18 Peroneals or fibularis muscles. Your peroneals or fibularis muscles 3:30 originate on your fibula. They run behind your lateral malleolus. You 3:38 can think of your malleoli as the axis of rotation for your ankle. You with 3:44 me there? It runs behind the lateral malleolus underneath the foot on the 3:50 outside. What joint actions do you think these are going to cause? Since 3:56 it runs behind the lateral malleolus, it'll pull the foot down so it's 4:04 plantar flexion for sure. 4:18 But now it also pulls up on the outside of the foot. Eversion. 4:47 (muffled question) We'd have to talk about that one offline. There's a lot of 4:56 little little things that can start to happen at the foot that all of a sudden 5:00 you change one thing and it starts affecting the kinetic chain up every time they step. 5:05 Anterior tibialis, you know why I like this muscle? It tells me 5:11 right where it is. No guessing. Where are you going to guess this 5:16 muscle attaches? The front of the tibial. I'm going to go ahead and guess 5:21 it's the front of the tibia. My tibialis anterior, what is it going to do 5:26 at my ankle? I get the dorsiflexion thing, explain to me how you 5:35 got to inversion? Everybody got that? Think about that for a second. We have 5:49 a muscle that starts on the outside of the shin, nobody make 5:52 fun of my pasty white legs, this is my tibialis anterior, goes from 5:57 outside in, pulls up on the inside of my foot, so what is that going to make my 6:04 foot do? This. So that's inversion, sole of my foot facing inward. 6:21 Of course if there's an anterior tibialis, there's got to be a posterior 6:26 tibialis. It still connects to the inside of the foot but this one goes 6:44 behind the medial malleoli, which means what? It's going to do plantar flexion 6:52 and what? Inversion. 7:06 One thing for you to keep 7:11 in mind peroneals, also known as your fibularis muscles, so the muscles that 7:18 attach to your fibula evert your ankle, the muscles that attach to your tibia 7:28 invert the ankle. That makes sense? 7:36 Another graph. This one's quick actually. Do this one real quick for me. 7:41 This should take you all of about 30 seconds. Who are my plantar flexors? 7:55 Soleus, gastroc, posterior tib, peroneals. Who are my dorsi flexors? 8:20 Anterior tibialis. That does not seem like a fair fight at all either. 8:31 But where do we need most of our strength? Why plantarflexion, why do we 8:38 need more strength in plantar flexion then dorsiflexion. For walking, yeah. Every 8:43 time we get on one leg and have to push off we have to push off our entire body 8:47 weight through plantar flexion. Where do we see we really need dorsiflexion. 8:57 We need our tibialis anterior to clear our foot and then we actually need its 9:04 eccentric function. When our heel hits the ground in heal strike, what does 9:10 our foot want to do? Slap right. That's plantar flexion. Who slows down plantar 9:16 flexion? The muscles that do dorsiflexion, which is my tibialis anterior. 9:22 We don't quite need as much force produced to eccentrically control 9:28 plantar flexion as we do to push off our entire body weight. That does kind of 9:33 make sense right? But you see this and you can also see where, which do you 9:40 think people lose? Dorsiflexion or plantar flexion, which way do they get tight? 9:47 Yeah they lose dorsiflexion because their plantar flexors get tight. It kind 9:52 of makes some sense too. Last graph. Last graph of the day. 10:02 I promise. 10:06 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 10:19 that we have enough time today to explain it. You 10:28 know the medial arch of your foot, you have several arches of your foot, but the 10:32 medial arch of your foot we could say simply is for some shock absorption. 10:37 If my foot is like this and I hit, then I can do a little bit of that. 10:43 Does that make sense? (muffled question) Yeah, exactly. Sure, we have all these 10:54 little things built in to help us absorb force. Does that make sense? 10:59 (Yeah but I heard that is some people, the less arch they have the more prone to 11:04 ACL injuries) Oh, sure. What ends up happening is, this is yeah this gets... this 11:13 is a rabbit hole, just so you know. If you end up in eversion, 11:19 everted which collapses your arch, your knees bow in. I keep going back 11:27 to Derrick Rose because he's a famous case of an ACL injury. I did notice when 11:33 I was watching those Youtube videos that what do his feet do? They do this. He's doing 11:41 a lot of glute medius strengthening, a lot of glute strengthening, he did a lot 11:45 of great knee extension strengthening, I think they got his knee range of motion 11:48 back and I don't know Derrick Rose personally so I have no 11:52 idea what his strength coaches are doing with him. They may be absolutely wonderful 11:54 and he may just be prone to certain things but I did happen to notice a lot 12:01 of people who look at the knee, look at it from hip down, don't look from feet up. 12:05 If you asked me I would think that the reason he did it again or at least 12:10 messed up his meniscus pretty bad on the other side is because he walked out 12:16 there flat-footed. You get what I'm saying? He had nice strong 12:20 hips, he had a good strong ACL post surgery, you walk out there like this as 12:27 soon as he had a hard play. Yeah, what would I strengthen to get my arch 12:35 back? The muscles that do what? What is this? Inversion, so I would try to 12:48 strengthen the muscles that do inversion. Which are going to be 12:51 which to muscles. Anterior and posterior tibialis. You are already a step ahead. 12:57 This is all the stuff I talk about Advancements in Exercise Selection. 13:01 Of course and then we do a bunch of exercises. Sound like a plan. You 13:07 finish the squat yet? You just give up on this graph all together? Screw another graph! 13:31 I'll give you one more hint on this. If you get your joint actions right, you've 13:36 already done all of this graph. Squats. What plane are squats in? What 13:57 joints? Hip, knee, ankle. What's happening at the hip? Which is the concentric phase? 14:27 When are you overcoming the resistance? When you're coming up. That's the 14:32 concentric phase, so coming up what's the joint action at the hip? Extension, right. 14:39 If I start here and come this way, that's hip extension. What happens at the knee? 14:46 Extension. What happens at the ankle? 14:53 Plantar flexion. This combination of joint actions, known as 15:00 triple extension, extension, extension and what would be extension at the ankle 15:06 known as plantar flexion, is very common. What do you do when you jump? This. 15:13 What do you do when you run? You get what I'm saying? This is a very good 15:22 group of muscles and joint actions to memorize together. Hip extension, who are 15:28 my hip extensors? Glutes. 15:35 Who else? Hamstrings. Who else? Well we could break this down, so biceps femoris, 15:50 who are my other two hamstrings? 15:54 Semitendinosus and semimembranosus. 16:11 Missing one. Hip extension, party of one. Well actually party of five. 16:27 You're close. BGOGO? (laughs) You are just fried is what it comes down to. 16:38 Posterior adductor magnus. Who are my knee extensors? Quads. 16:48 Which are my vastus group and who else? 17:01 Who are plantar flexors, you just did this. Soleus, gastroc, posterior tib and peroneals. 17:19 Holy cow, that's a lot of muscles. A lot of muscles in the squat.
