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This is Brent, coming at you with another
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video we're going to actually progress our posterior tib activation. So, if you
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have seen the previous video, where I go through a seated variation, and then
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we progress to a standing bilateral calf raise with inversion, this is going to
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take it up another notch, and we're going to do a leaning, single leg calf raise,
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with inversion. So, I'm going to go ahead and explain the mechanics, as well as
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explain the queuing for this exercise. I'm going to have my friend, Yvette, come out
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and help me demonstrate. So for this exercise I have two huge goals. My goals
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are to create a line of force that resists not only plantar flexion, but
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inversion. And then, the other goal I have, is I need to reciprocally inhibit my
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commonly overactive synergists. So I'm going to have Yvette go ahead and turn
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around. The first thing you guys need to find is some sort of wall that you can
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hang off, or some door jamb. Obviously with the door jamb, be very careful
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not to close people's fingers in it. So she's going to set up one arms-length
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away from where she's hanging from. I actually want just the passive tension
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of her arm to hold her up, not necessarily like her bicep, I don't want
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her curling and holding up her body. So she's one arm length's away. I'm now going to
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bring her foot out, just outside her shoulder, good. We're going to go ahead and
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turn her foot in a little bit here. Once we've got that position down, we're
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going to go ahead and have her lift this leg. Now, if I go ahead and queue all of her
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stabilizers, she's going to draw-in, glutes tight, quads tight. I should have created
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this line with her body, that's just off center. Gravity is still pulling me down, so
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now I do actually have a force that is going to resist not only plantar flexion,
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but inversion. So the lean, right, I said this was a leaning, or hanging, single leg
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calf raise, the hang is all about trying to get us to resistant inversion so that
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we can put a stress on that posterior tib. Now, let's go down to the foot,
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because that's where our reciprocal inhibition of our overactive synergist
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comes in. First things first, I'm going to have her
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pick up her toes. Now what I'm doing there is, one of the overactive synergists
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is a flexor hallucis longus. By asking her to extend her toes, I reciprocally
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inhibit her flexor hallucis longus. It also helps to drive her MTPs into the
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ground, which seems to be a very good queue for getting the posterior tib active.
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The second thing I'm going to have her do, she's going to make sure that her
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foot's turned in a little bit, alright, so fifth metatarsal pointing forward, or
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pinky toe pointed forward. That's going to help stimulate inversion. And, I'm going
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to try to queue her, that this bone right here, the lateral malleolus, I want her to
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think about it going outward just a little bit, as she's going up into
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plantar flexion. Alright, so once we put all of these queues together, and I know that
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was a lot, this takes a little bit of practice, she's going to draw-in, glutes tight,
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she's nice and straight. That wall is keeping her from face-planting into the wall -
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or, I'm sorry, that hand is keeping her from face planting into the wall. She's
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then just going to do a calf raise with this lateral maleoli coming out, and she
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should start to feel it in her inner calf, or I
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should say deep to remedial gastroc, right where that posterior tib is, making
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sure she's keeping those toes off the ground, I've got a nice slow tempo. I try to
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get people doing either a 2, 4, 2 count, as in 2 up, 4 hold at the top,
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and 2 down, or 2 up, 2 hold at the top, and then 4 down, have her do 10 to
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20 reps. I think you are going to find that it is extremely challenging to
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get somebody up to 10 to 20 reps, especially if you try to do a couple of
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sets. It's a tough exercise. So we're going to go ahead and show you another view now. Let
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me go ahead and have you move over to this wall. I still want you to be able to
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see the foot mechanic here. So she's still going to set up, nice long arms,
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she's going to step out a little bit. You can step back from the wall, just a
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little bit. Good. Turn your foot in. Fifth metatarsal pointing forward, should be
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drawn in, glute tight, quad tight. This foot is coming up, single leg calf raise, and have
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her bring her toes up. She's going to press through, especially her first
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metatarsal head, into that calf raise with inversion.
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Perfect, how do you feel? Good. So you see how I set that up, I think you
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will find this as an extremely challenging progression. I think you will
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see huge gains with your clients. Any of your clients who have that feet
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flattened, or feet turned out compensation pattern, this tends to be extremely