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This is Brent, President of B2C Fitness,
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and we're doing posterior tibialis
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reactive integration. So, our posterior tibialis is a muscle that has a
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propensity to get weak in our lower body dysfunction; those of you doing the
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overhead squat that's feet turnout, or feet evert, or even knees duck in during
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an overhead squat. I'm assuming, at this point, if we're doing reactive
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integration, we've already done our release techniques, our stretching
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techniques, mobilization techniques when necessary, and we've done our isolated
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activation. So now we're moving on to this reactive integration, which is this
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idea that the posterior tibialis is active, but now we want to try to get it
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firing in a timely manner during activities of, let's say, daily
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living, or sports performance. I'm going to have Salvina come out and help me
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demonstrate this exercise. I'm going to have you step up here, facing that way. First
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things first, your posterior tibialis is a muscle in the deep
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compartment, on the medial side of your calf, so it's going to be deep to your
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calf, and on the inside. It runs down behind your medial malleolus, and then
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underneath your foot. So it is both a plantar flexor, points your
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toe down, as well as an inverter. So, the way we're going to get that active,
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obviously, is plantar flexion and inversion. Our overactive synergists are
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actually our peroneals, as well as our flexor hallucis longus, and our flexor
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digitorum longus. The way we're going to get those overactive synergists out of
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the equation, is by simply inverting and then lifting the toes. Now in this first
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exercise that we're going to do for our posterior tibialis, I'm going to have
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Salvina reach back with her foot, assume a position that's active for her
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posterior tibialis, so that's going to be foot down, toes up, with slight inversion,
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like she's pointing the ball of her foot at the ground. And then, she's just going
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to drop back and try to land softly. So in this case our
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posterior tibialis has to react, and eccentrically decelerate force and
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stabilize. Let's see that one more time. So reach back, foot down, toes up
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good. And in this first progression, since she's stepping back, she can take on as
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much weight with her front leg as she needs to, to ensure that she has good
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form here, that she's only allowing the posterior tibialis to
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accept as much force as it can. So let me see you drop back a little faster
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this time. Alright, so reach back, good. Once we have this down we can go
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ahead and have Salvina turn around. Now, if she steps forward and leaves this
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back leg up, obviously this back leg is not going to be able to take on as much
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force, so her posterior tibialis on the side
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that we're landing on is going to be forced to take more. She's still going to
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reach forward, foot down, toes up, and land softly. Nice, good. Let's see that one more
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time. As you can see Salvina's been working on this, she does have lower leg
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dysfunction, but she's been working pretty hard. We're going to go
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ahead and move her to the next progression, which starts with a reach,
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foot down, toes up, but now we're actually going to go ahead and fall off, or do a
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little hop down. So let me see a little hop down to stabilization. Good. You can
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see that's a challenge for her, so we'd stop there. You obviously could go on to
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a higher step, or try a little bit more of a forward bound. So, the
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progressions for posterior tibialis reactive integration, we're going
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to go foot down, toes up, first stepping back with a nice soft landing, then
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stepping forward with a nice soft landing, and then hopping forward and
