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Overhead Squat Assessment 5 - Feet Turn Out Breakdown
The Overhead Squat Assessment 5 – Feet Turn Out Breakdown is a comprehensive examination of an individual's motor control, flexibility, and mobility throughout a dynamic overhead squat. This assessment is conducted with a Structured Cooldown at the end of the assessment. During the assessment, the athlete will squat down with a barbell overhead and slowly lower down for 3-5 seconds; emphasis will be placed on the athlete’s ability to maintain a neutral spine, pelvic control, and an overhead bar
Transcript
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This is Brent coming at you with another overhead squat assessment video.
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...blank
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In this video we're going to go after the dysfunction feet turn out. I'm going
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to have my friend Leanne come up and help demonstrate this. This is a fairly
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easy sign to see. I don't think you guys generally have a problem identifying
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this sign of dysfunction. If she starts off parallel with second toe pointing
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forward and she's in an anterior view, what we're going to see during the
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overhead squat is her feet turned out, and Leanne makes this look very easy
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because this is her natural compensation pattern. She's not just doing this to
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demonstrate for you guys, I know she's exaggerating a little bit. The only hard
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thing you guys might see is believe it or not guys, just going from second toe
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to first toe pointing forward is feet turn out, and as I've said in previous
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videos I know you guys are thinking, really that's dysfunction that little
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tiny bit. Look if you can gain performance from correcting that, if you
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can reduce the risk of injury by correcting that by even a little bit, go
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for it, what do you have to lose. Thank you Leanne for demonstrating that. Now
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the question is where do I go with this information. Great i have somebody with
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feet turn out, i have to go back to my five-step process of determining which
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muscles are short, which muscles are long. So feet turn out, what joint action does
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that imply? This is the tricky part. It actually implies tibial external
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rotation. Really at the ankle guys you don't have much of this turnout motion.
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Most of it happens at the knee as the tibia turns out this way. So now we have
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to ask ourselves this question what are my tibial external rotators? Well it's
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going to be my TFL, yes this muscle way up here actually turns out my tibia via
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my iliotibial band. Now invested in my iliotibial band which will also tighten
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the structure is my vastus lateralis, you guys can look at the TFL, VL, ITB as kind
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of like a little group. I know many of you guys have heard that thought of
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foam roll your iliotibial band, this doesn't exist. You're a iliotibial band
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isn't contractile tissue, it can't develop trigger points, it can't develop
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things that we need to release, so what we're going to go after is this group.
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You guys are still using the same technique, you're just actually affecting
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the tensor fascia lata and vastus lateralis that's underneath. The other
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structures we want to affect that are short and overactive here, is the biceps
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femoris and lateral gastroc. These together will drive that tibia outward
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if short and overactive. Once again if things are short and overactive we want
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to tone them down and lengthen them. To tone them down you guys are going to
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look towards those self-administer release and self-administered active
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release techniques that you guys can look up by muscle, and then you're going
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to lengthen them. Generally if we're doing corrective exercise strategies
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with static stretching, to be progressed into active and dynamic stretching later,
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but we're not done, we have to turn around and we have to get at those long
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structures. So if i do tibial external rotation then my tibial internal
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rotators are now long and under active. Right to list those muscles my tibial
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internal rotators would actually be my gracilis, my semi's that semitendinosus
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and semimembranosus, and my popliteus, as well as my medial gastroc. Now you
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guys notice a big bracket here, we're going to activate these as a group. You
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guys can find the activation video for this under tibial internal rotator
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activation, that's one exercise that affects all of these muscles. In order to
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activate the medial gastroc we don't actually have specific medial gastroc activation, what we
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have is posterior tib activation that would also include medial gastroc, and
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start to increase the activity of this muscle to help increase the firing rate,
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and then of course improve our dysfunction.
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Last segment with this, and I know this is kind of a complicated one, don't be
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surprised if what's driving this lower leg dysfunction is a lack of
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dorsiflexion. And as I went over in a previous video, a lack of dorsiflexion is
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going to be caused by tight plantarflexors, your calves and weak dorsi
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flexors being your anterior tib. If you think that that's occurring here what
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you would add to this list is then calf release and stretch, and tibialis
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anterior activation. I hope this breakdown helps you guys come up with
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better exercise selection. I hope that exercise selection produces great
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results. I'll look forward to seeing you guys in the next overhead squat
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