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This is Brent, President of B2C Fitness, and
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we're talking about reactive integration.
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So, we're going to assume at this point you've done your assessment for corrective
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exercise, you've done all of your release techniques, your stretching techniques, your
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mobilization techniques, and your self-administered, or if you're a PT, or manual release.
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We've done our isolated activation, our core support, and now we're going to work
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on the timing of those muscles firing that are weak.
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That's where reactive integration comes in.
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These exercises focus on the ability to eccentrically decelerate and stabilize.
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So, the one we're going to work on today is, tibialis anterior.
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I'm going to share with you, kind of a funny technique, that works really, really
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I'm going to have Laura come out, and help me demonstrate.
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So, if you guys remember, the tibialis anterior does inversion, and dorsiflexion.
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The overactive synergists are extensor hallucis longus, and extensor digitorum longus.
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The way we're going to get the overactive synergists out of the way, is we're just going to curl the toes.
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We're going to add all of that up: we get dorsiflexion, inversion,
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alright so we're going to lift our foot up, turn it in a little bit, and
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then I'm going to have her curl her toes down, which is probably hard as it is.
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To give you guys a little idea of what the tibialis anterior does in function of gate
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is, as you heel strike, it's your tibialis anterior that pulls your foot up
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and gives you that nice, smooth heel to toe roll over as you walk.
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People who have weak tibialis anterior, sometimes you can see on the treadmill where
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they get their heels to hit, but then their foot just
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flops down. Now, to make this into an activation exercise,
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or reactive activation exercise, by having her do heel walks.
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So everytime your heels press the floor, your tibialis anterior is going
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to pull up really hard to work on that eccentric deceleration.
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So I'm going to have you pull up and in, curl your toes, and do the same thing on the other side,
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and walk around a little bit.
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Usually I have people do between 30 and 50 reps, or do a couple of laps for me, until
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they feel it burning in their shins.
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People will probably puff a little bit, it's okay,
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I just tell people that all of the cool kids are doing it.
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And guys, try it, it absolutely works.
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A quick little routine you could put this into, somebody's complaining about foot pain,
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ankle pain, shin splints, try: rolling their calves, stretching their calves, doing the
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tibialis anterior activation, and then these heel walks, and then have them get onto the treadmill.
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Try it. I'd love to hear what you have to say about it.
