00:00:0400:00:08
This is Brent of the Brookbush Institute, bringing you another tibialis posterior
00:00:0800:00:12
activation progression. In this video we're going to create an intermediary
00:00:1200:00:17
step between the long sitting band resisted tibialis posterior activation
00:00:1700:00:22
you saw in the previous video, and the standing activation progressions that
00:00:2200:00:25
are coming. I'm going to have my friend Melissa come out, she's going to help me
00:00:2500:00:31
demonstrate this exercise. So basically what we're going to do is rather than
00:00:3100:00:35
her taking on her whole bodyweight, we're going to have her work on like a
00:00:3500:00:42
seated calf raise, and start getting her to think about inversion in this calf
00:00:4200:00:47
raise type position. Now first things first, how do I resist inversion in this
00:00:4700:00:53
position. Well, if she inverts and kind of points the sole of her foot inward
00:00:5300:01:01
right, it actually forces her ankles outward. So if I go invert,
00:01:0100:01:06
her ankles go outward. If she were to do that bilaterally, you can see how her
00:01:0600:01:11
ankles go out. Well I can resist that with a mini band. So I'm going to go ahead and
00:01:1100:01:16
throw this mini band like over her lateral malleolus, or just below her lateral
00:01:1600:01:24
malleolus, those big bumps on the outside of her ankle, and now I got inversion
00:01:2400:01:29
resisted. In fact to make this even a little bit better, or to stimulate
00:01:2900:01:33
inversion a little bit more, Melissa is already doing it because I've cued her to do
00:01:3300:01:38
this a few times. She's actually putting her pinky toe pointing forward, turning
00:01:3800:01:40
her feet inward a little bit, and what you'll see is that will actually
00:01:4000:01:46
stimulate somebody to kind of already start this inversion, or get back there
00:01:4600:01:51
medial longitudinal arch, which is a big function of my posterior tib. Alright so
00:01:5100:01:55
just doing that a little bit, a lot of times you guys can see somebody go from
00:01:5500:02:00
this flat-footed position, to having a medial longitudinal arch, and then when
00:02:0000:02:04
they go into a calf raise from this position and you tell them to press out
00:02:0400:02:09
against the band, they get that inversion alright, that this part of their
00:02:0900:02:12
ankles going outward, happening a lot easier.
00:02:1200:02:17
Now next step, we can't forget about the queuing we used in the previous video to
00:02:1700:02:21
start inhibiting her overactive synergists. Right I talked about that little rule
00:02:2100:02:27
where when a prime mover becomes inhibited, other muscles try to take over
00:02:2700:02:31
and do its job, but then they're not very good at it and it kind of causes some
00:02:3100:02:35
other problems. In the case of the post tib it's the flexor hallucis longus and the
00:02:3500:02:39
flexor digitorum longus that give us problems, and try to take over for this
00:02:3900:02:44
inhibited posterior tibialis. The way we're going to reciprocally inhibit
00:02:4400:02:48
those muscles and ensure that our post tib is getting all the work is, we're
00:02:4800:02:55
going to go toes-up. Great so now she's doing that plantarflexion and inversion,
00:02:5500:03:00
with toes up, and she should start feeling this kind of in her inner
00:03:0000:03:06
calf. Now the only problem we have left with this exercise is what you'll see is
00:03:0600:03:10
if people just do it like this, either their knees will start coming together,
00:03:1000:03:13
and they'll try to brace their knees against each other and do this, which
00:03:1300:03:20
that position is going to start gearing up their TFL right. Or they start using
00:03:2000:03:24
their TFL and piriformis to keep their knees out. So what I have my clients do
00:03:2400:03:29
is I have them hold a foam roll between their knees. Now what I want you to do is
00:03:2900:03:34
you're allowed to touch the foam roll, but not squeeze it. Okay so I need you to
00:03:3400:03:36
hold on to it with your hands alright, because I don't want you to be tempted
00:03:3600:03:40
to hold on to it with your knees, and you're just going to touch the foam roll,
00:03:4000:03:46
but not squeeze it. Now she's going to go into her calf raise while pushing out
00:03:4600:03:53
against the band with toes up. So out against the band, toes up, out against the
00:03:5300:03:59
band, toes up. Once somebody has this going on at the ankle guys, this going on
00:03:5900:04:05
with the toes, this is the foot position for all of our other tibialis posterior
00:04:0500:04:10
activation progressions. They're just in standing, so she's going to stand as
00:04:1000:04:12
their next progression. She's going to stand on one leg as a progression after
00:04:1200:04:16
that, and we'll start the reactive stuff like falling off the box, and being able
00:04:1600:04:21
to decelerate force on one foot, all this same foot position.
00:04:2100:04:25
So even if this isn't the hardest progression that they've done, the
00:04:2500:04:29
resistance doesn't seem that big right, we're not loading her this way and she
00:04:2900:04:34
doesn't have her bodyweight to load that very strong muscle. It's the idea
00:04:3400:04:38
that we're reinforcing this cueing at the foot, plantarflexion and inversion
00:04:3800:04:43
with toes up. That is so important about putting this between that band resisted
00:04:4300:04:48
progression we did in the last video, and the progressions that are to come. I hope
00:04:4800:04:52
you guys enjoyed the video. I hope you get great results. I hope you using this
00:04:5200:04:57
as an intermediary progression makes your lives easier as you start to
00:04:5700:05:02
progress the exercise. I look forward to hearing about the success that you have.