0:00 This is Brent, coming at you with another one of our progressions videos. In this 0:03 video we're going to actually progress our posterior tib activation. So, if you 0:08 have seen the previous video, where I go through a seated variation, and then 0:11 we progress to a standing bilateral calf raise with inversion, this is going to 0:16 take it up another notch, and we're going to do a leaning, single leg calf raise, 0:24 with inversion. So, I'm going to go ahead and explain the mechanics, as well as 0:28 explain the queuing for this exercise. I'm going to have my friend, Yvette, come out 0:31 and help me demonstrate. So for this exercise I have two huge goals. My goals 0:38 are to create a line of force that resists not only plantar flexion, but 0:42 inversion. And then, the other goal I have, is I need to reciprocally inhibit my 0:47 commonly overactive synergists. So I'm going to have Yvette go ahead and turn 0:51 around. The first thing you guys need to find is some sort of wall that you can 0:54 hang off, or some door jamb. Obviously with the door jamb, be very careful 0:59 not to close people's fingers in it. So she's going to set up one arms-length 1:02 away from where she's hanging from. I actually want just the passive tension 1:07 of her arm to hold her up, not necessarily like her bicep, I don't want 1:11 her curling and holding up her body. So she's one arm length's away. I'm now going to 1:15 bring her foot out, just outside her shoulder, good. We're going to go ahead and 1:21 turn her foot in a little bit here. Once we've got that position down, we're 1:25 going to go ahead and have her lift this leg. Now, if I go ahead and queue all of her 1:31 stabilizers, she's going to draw-in, glutes tight, quads tight. I should have created 1:36 this line with her body, that's just off center. Gravity is still pulling me down, so 1:43 now I do actually have a force that is going to resist not only plantar flexion, 1:48 but inversion. So the lean, right, I said this was a leaning, or hanging, single leg 1:55 calf raise, the hang is all about trying to get us to resistant inversion so that 1:59 we can put a stress on that posterior tib. Now, let's go down to the foot, 2:03 because that's where our reciprocal inhibition of our overactive synergist 2:07 comes in. First things first, I'm going to have her 2:10 pick up her toes. Now what I'm doing there is, one of the overactive synergists 2:15 is a flexor hallucis longus. By asking her to extend her toes, I reciprocally 2:20 inhibit her flexor hallucis longus. It also helps to drive her MTPs into the 2:26 ground, which seems to be a very good queue for getting the posterior tib active. 2:30 The second thing I'm going to have her do, she's going to make sure that her 2:34 foot's turned in a little bit, alright, so fifth metatarsal pointing forward, or 2:38 pinky toe pointed forward. That's going to help stimulate inversion. And, I'm going 2:42 to try to queue her, that this bone right here, the lateral malleolus, I want her to 2:47 think about it going outward just a little bit, as she's going up into 2:51 plantar flexion. Alright, so once we put all of these queues together, and I know that 2:55 was a lot, this takes a little bit of practice, she's going to draw-in, glutes tight, 2:59 she's nice and straight. That wall is keeping her from face-planting into the wall - 3:03 or, I'm sorry, that hand is keeping her from face planting into the wall. She's 3:07 then just going to do a calf raise with this lateral maleoli coming out, and she 3:12 should start to feel it in her inner calf, or I 3:18 should say deep to remedial gastroc, right where that posterior tib is, making 3:23 sure she's keeping those toes off the ground, I've got a nice slow tempo. I try to 3:28 get people doing either a 2, 4, 2 count, as in 2 up, 4 hold at the top, 3:32 and 2 down, or 2 up, 2 hold at the top, and then 4 down, have her do 10 to 3:41 20 reps. I think you are going to find that it is extremely challenging to 3:44 get somebody up to 10 to 20 reps, especially if you try to do a couple of 3:47 sets. It's a tough exercise. So we're going to go ahead and show you another view now. Let 3:52 me go ahead and have you move over to this wall. I still want you to be able to 3:56 see the foot mechanic here. So she's still going to set up, nice long arms, 4:01 she's going to step out a little bit. You can step back from the wall, just a 4:04 little bit. Good. Turn your foot in. Fifth metatarsal pointing forward, should be 4:09 drawn in, glute tight, quad tight. This foot is coming up, single leg calf raise, and have 4:16 her bring her toes up. She's going to press through, especially her first 4:20 metatarsal head, into that calf raise with inversion. 4:25 Perfect, how do you feel? Good. So you see how I set that up, I think you 4:31 will find this as an extremely challenging progression. I think you will 4:35 see huge gains with your clients. Any of your clients who have that feet 4:39 flattened, or feet turned out compensation pattern, this tends to be extremely 4:44 helpful. I hope to hear from you soon.
