00:05 - 00:08This is Brent of the Brookbush Institute, at The Independent Training
00:08 - 00:12Spot, bringing you another progression for posterior tibialis
00:12 - 00:17isolated activation. There was a bit of a gap between our two legged calf raise with
00:17 - 00:21inversion, and the single leg leaning calf raise we showed you in
00:21 - 00:27posterior tibialis activation progressions. Luckily Rick Richie, the owner
00:27 - 00:33of The Independent Training Spot, came up with a better inbetween
00:33 - 00:38progression from our seated band resisted techniques, and that leaning
00:38 - 00:41calf raise we talked about in that progressions video. I'm going to have my
00:41 - 00:44friend, Melissa, come out, she's going to help me demonstrate. Now, she's going to
00:44 - 00:52start with putting a fit loop around her ankles. Now, that band should be right
00:52 - 00:57over the lateral malleoli, those big bumps on the outside of your ankles. I put a mat
00:57 - 01:02here just to be nice to her feet, you need a wall to lean against for balance,
01:02 - 01:05I don't want her thinking about her balance, I want to thinking about this
01:05 - 01:11activation technique, turn the feet in, so fifth metatarsal points forward, this
01:11 - 01:16will help promote some inversion, make sure their knees are locked, and their
01:16 - 01:21glutes are tight, that'll also externally rotate the femur, externally rotate the
01:21 - 01:25tibia, which will also promote inversion. And then, all she's going to do, is a calf
01:25 - 01:32raise while pushing out against the band. That is, pushing her lateral malleolus
01:32 - 01:38out, really forcing inversion. Good, back down nice and slow. So she, once again, is
01:38 - 01:41going to come up into plantar flexion and inversion, which is on what our posterior
01:41 - 01:48tib does, and we've managed to resist inversion with the band, while gravity
01:48 - 01:53resists plantar flexion a little bit. Now, if I want to get a little more
01:53 - 01:57challenging, we want to get a little bit more sophisticated, I can talk about
01:57 - 02:02reciprocal inhibition of those overactive synergists. The overactive
02:02 - 02:06synergists for the posterior tib, are the long toe flexors, or the flexor hallucis
02:06 - 02:12longus, flexor digitorum longus, the FHL and the FDL, the way we would reciprocally
02:12 - 02:18inhibit those, is by extending the toes. So what she's going to do, and she's not
02:18 - 02:22going to be perfectly successful at this, nobody is perfectly successful at
02:22 - 02:25getting their toes off the ground, and keeping them
02:25 - 02:30there throughout the entire range of plantar flexion, but, as she goes into her
02:30 - 02:35calf raise, and pushes out against the band, she's going to have the intention
02:35 - 02:42of lifting her toes off the pad, and back down nice and slow. This will also help
02:42 - 02:48drive the balls of her feet into the pad, which is another very important queue
02:48 - 02:54for posterior tib activation. Especially making sure that the first
02:54 - 03:00MTP, the ball behind the big toe, stays on the ground. Some people go so crazy with
03:00 - 03:05the inversion, that the first MTP will start coming up. We don't want to go that
03:05 - 03:12far. Alright, back down. Just try that again.
03:12 - 03:17Good. Now, with this particular technique I do like to use the 4,2,2 count, that is
03:17 - 03:25a nice slow eccentric. So she's going to go up for 2, hold for 2, and down 2,
03:25 - 03:313, 4. The other option, of course, would be that 2,4,2 count, with a
03:31 - 03:354-second isometric, but since range of motion isn't the issue, and I don't need
03:35 - 03:41so much end range strength on this particular technique, I prefer the 4,2,2
03:41 - 03:45count. Now, Melissa, go ahead and turn around, just so you can see this
03:45 - 03:50from the front. This isn't going to be ideal for Melissa because she doesn't
03:50 - 03:54have a whole lot to hold on to, and balance herself, but she's going to turn
03:54 - 03:59her pinky toes facing forward, she's going to lock her knees, squeeze her glutes,
03:59 - 04:03and then she's going to do a calf raise while trying to lift the toe, keeping the
04:03 - 04:09balls of the foot down, and pressing her lateral malleolus into that band. Back and
04:09 - 04:13down slow, keeping the pressure on that band. Let's go a little wider with your
04:13 - 04:20stance, make sure we've got pressure on that band. Good. Up, hold,
04:20 - 04:27and then down for 4 seconds. So there you go. You have a better intermediary
04:27 - 04:33progression from our seated techniques, to our single leg leaning calf raise,
04:33 - 04:38brought to you by myself, but figured out by none other than Rick Ritchie, the
04:38 - 04:42owner of The Independent Training Spot. Great technique, I'm glad I can bring it
04:42 - 04:47to you, I hope you get great outcomes.