0:04 This is Brent, President of B2C Fitness, and we're talking about reactive integration. 0:07 So, we're going to assume at this point you've done your assessment for corrective 0:11 exercise, you've done all of your release techniques, your stretching techniques, your 0:15 mobilization techniques, and your self-administered, or if you're a PT, or manual release. 0:19 We've done our isolated activation, our core support, and now we're going to work 0:24 on the timing of those muscles firing that are weak. 0:28 That's where reactive integration comes in. 0:31 These exercises focus on the ability to eccentrically decelerate and stabilize. 0:35 So, the one we're going to work on today is, tibialis anterior. 0:40 I'm going to share with you, kind of a funny technique, that works really, really 0:44 well. 0:45 I'm going to have Laura come out, and help me demonstrate. 0:48 So, if you guys remember, the tibialis anterior does inversion, and dorsiflexion. 0:55 The overactive synergists are extensor hallucis longus, and extensor digitorum longus. 1:00 The way we're going to get the overactive synergists out of the way, is we're just going to curl the toes. 1:06 We're going to add all of that up: we get dorsiflexion, inversion, 1:14 alright so we're going to lift our foot up, turn it in a little bit, and 1:17 then I'm going to have her curl her toes down, which is probably hard as it is. 1:21 To give you guys a little idea of what the tibialis anterior does in function of gate 1:27 is, as you heel strike, it's your tibialis anterior that pulls your foot up 1:32 and gives you that nice, smooth heel to toe roll over as you walk. 1:38 People who have weak tibialis anterior, sometimes you can see on the treadmill where 1:42 they get their heels to hit, but then their foot just 1:44 flops down. Now, to make this into an activation exercise, 1:48 or reactive activation exercise, by having her do heel walks. 1:52 So everytime your heels press the floor, your tibialis anterior is going 1:56 to pull up really hard to work on that eccentric deceleration. 2:01 So I'm going to have you pull up and in, curl your toes, and do the same thing on the other side, 2:06 and walk around a little bit. 2:10 Usually I have people do between 30 and 50 reps, or do a couple of laps for me, until 2:16 they feel it burning in their shins. 2:20 People will probably puff a little bit, it's okay, 2:23 I just tell people that all of the cool kids are doing it. 2:24 And guys, try it, it absolutely works. 2:28 A quick little routine you could put this into, somebody's complaining about foot pain, 2:32 ankle pain, shin splints, try: rolling their calves, stretching their calves, doing the 2:38 tibialis anterior activation, and then these heel walks, and then have them get onto the treadmill. 2:43 Try it. I'd love to hear what you have to say about it. 2:46 Talk to you soon.
