Compensations Flashcards
Feet Turn Out + Gait/Dynamic Squat
Summary: Too much:
Plantarflexion
Tibial external rotation
Hip abduction
O—3 + 1 Gait
U—6 + 2 Gait
Overactive—
1—Soleus—Lower Leg
2—Lateral Gastrocnemius-Lower Leg
3—Biceps Femoris Short Head-Hamstring Complex
Gait + Tensor Fascia Latae-Hip
Underactive—
1—Medial Gastrocnemius-Lower Leg
(Medial Hamstring Complex—2 & 3)
2—Semimembranosus-Hamstring Complex
3—Semitendinosus-Hamstring Complex
4—Gracilis-Hip
5—Sartorius-Hip
6—Popliteus
Gait + Gluteus Maximus-Hip +Gluteus Medius-Hip
Gait: Feet Flatten
Summary: Too much: Plantarflexion Eversion Tibial external rotation Hip internal rotation
O—4
U—4
Overactive—
(Peroneal Complex 1)
1—Peroneus Longus-Lower Leg
2—Lateral Gastrocnemius-Lower Leg
3—Biceps Femoris Short Head-Hamstring Complex
4—Tensor Fascia Latae-Hip
Underactive—
1—Anterior Tibialis-Lower Leg
2—Posterior Tibialis-Lower Leg
3—Medial Gastrocnemius-Lower Leg
4—Gluteus Medius-Hip
Knees Move Inward + Gait/Dynamic Squat
Summary: Too much:
Hip adduction
Hip internal rotation
O—7 + 2 Dynamic Squat + 1 Gait
U—3 + 5 Gait
Overactive—
(Adductor Complex 1-4)
1—Adductor Magnus-Anterior Fibers-Hip
2—Adductor Magnus-Posterior Fibers-Hip
3—Adductor Longus-Hip
4—Adductor Brevis-Hip
5—Biceps Femoris Short Head-Hamstring Complex
6—Tensor Fascia Latae-Hip
7—Vastus Lateralis-Quadriceps
Dynamic squat + Gastrocnemius-Lower Leg
+Soleus-Lower Leg
Gait + Lateral Gastrocnemius-Lower Leg
Underactive—
1—Vastus Medialis-Quadriceps
2—Gluteus Maximus-Hip
3—Gluteus Medius-Hip
Gait—
+ Anterior Tibialis-Lower Leg +Posterior Tibialis-Lower Leg
+Medial Gastrocnemius-Lower Leg
+(Medial Hamstrings) Semimembranosus & Semitendinosus
Dynamic Squat: Knees Move Outwards
Summary: Too much: Plantarflexion Tibial external rotation Hip abduction Hip external rotation
O—4
U—7
Overactive—
1—Soleus-Lower Leg
2—Gastrocnemius-Lower Leg
3—Biceps Femoris Short Head-Hamstring Complex
4—Piriformis-Hip
Underactive—
(Medial Hamstring Complex 1 & 2)
1—Semimembranosus-Hamstring Complex
2—Semitendinosus-Hamstring Complex
(Adductors 3-6)
3—Adductor Magnus-Anterior Fibers-Hip
4—Adductor Magnus-Posterior Fibers-Hip
5—Adductor Longus-Hip
6—Adductor Brevis-Hip
7—Gluteus Maximus-Hip
LPHC Low Back Arches (Anterior Pelvic Tilt) + Gait/Dynamic Squat
Summary: Too much:
Hip flexion
Spinal extension
Shoulder extension
O—5 + 5 Gait
U—10 + 2 Gait
Overactive—
(Hip Flexor Complex 1-3)
1—Tensor Fascia Latae-Hip
2—Rectus Femoris-Quadriceps
3—Psoas-Hip
4—Erector Spinae-Back
5—Latissimus Dorsi-Back
Gait + (Adductor Complex) \+ Adductor Magnus-Anterior Fibers-Hip \+ Adductor Magnus-Posterior Fibers-Hip \+ Adductor Longus-Hip \+ Adductor Brevis-Hip
+ External Obliques-Abdominal
Underactive—
(Hamstring Complex 1-4)
1—Biceps Femoris Long Head-Hamstring Complex
2—Biceps Femoris Short Head-Hamstring Complex
3—Semimembranosus-Hamstring Complex
4—Semitendinosus-Hamstring Complex
5—Gluteus Maximus-Hip
(Intrinsic Core Stabilizers 6-10)
6—Internal Oblique-Abdominal
7—Transverse Abdominis-Abdominal
8—Multifidus-Back
9—Pelvic-Floor Muscles
10—Transversospinalis
Gait + Sartorius-Hip
+ Popliteus
Dynamic Squat: LPHC Low Back Rounds (Posterior Pelvic Tilt)
Summary: Too much:
Hip extension
Spinal flexion
O—5
U—7
Overactive—
(Hamstring Complex 1-4)
1—Biceps Femoris Long Head-Hamstring Complex
2—Biceps Femoris Short Head-Hamstring Complex
3—Semimembranosus-Hamstring Complex
4—Semitendinosus-Hamstring Complex
5—Rectus Abdominis-Abdominal
Underactive—
1—Gluteus Maximus-Hip
(Intrinsic Core Stabilizers 2-6)
2—Internal Oblique-Abdominal
3—Transverse Abdominis-Abdominal
4—Multifidus-Back
5—Pelvic-Floor Muscles
6—Transversospinalis
7—Erector Spinae-Back
Gait: LPHC Hip Hike
O—3
U—5
Overactive—
1—Tensor Fascia Latae (same side)- Hip
2—Gluteus Minimus (same side)-Hip
3—Quadratus Lumborum (opposite side)-Back
Underactive—
(Adductor Complex ((same side)) 1-4)
1—Adductor Magnus-Anterior Fibers (same side)-Hip
2—Adductor Magnus-Posterior Fibers (same side)-Hip
3—Adductor Longus (same side)-Hip
4—Adductor Brevis (same side)-Hip
5—Gluteus Medius (same side)-Hip
LPHC Excessive Forward Lean + Dynamic Squat
Summary: Too much:
Plantarflexion (95%)
Hip flexion
Spinal flexion
O—7
U—3
Overactive—
1—Soleus-Lower Leg
2—Gastrocnemius-Lower Leg
(Hip Flexor Complex 3-5)
3—Tensor Fascia Latae-Hip
4—Rectus Femoris-Quadriceps
5—Psoas-Hip
(Abdominal Complex 6-7)
6—Rectus Abdominis-Abdominal
7—External Obliques-Abdominal
Underactive—
1—Anterior Tibialis-Lower Leg
2—Gluteus Maximus-Hip
3—Erector Spinae-Back
Gait: LPHC Excessive Rotation
Summary: Too much
Tibial external & internal rotation
O—4
U—7
Overactive—
(Hamstrings 1-4)
1—Biceps Femoris Long Head-Hamstring Complex
2—Biceps Femoris Short Head-Hamstring Complex
3—Semimembranosus-Hamstring Complex
4—Semitendinosus-Hamstring Complex
Underactive—
1—Gluteus Maximus-Hip
2—Gluteus Medius-Hip
(Intrinsic Core Stabilizers 3-7)
3—Internal Oblique-Abdominal
4—Transverse Abdominis-Abdominal
5—Multifidus-Back
6—Pelvic-Floor Muscles
7—Transversospinalis
Upper Body Arms Fall Forward + Dynamic Squat
Summary: Too much: Shoulder extension Shoulder adduction Shoulder horizontal adduction Shoulder internal rotation (downward) Scapular protraction (& downward rotation)
O—4
U—7
Overactive—
1—Latissimus Dorsi-Back
2—Teres Major-Shoulder
3—Pectoralis Major-Shoulder
4—Pectoralis Minor-Shoulder
Underactive—
1—Middle Trapezius-Shoulder
2—Lower Trapezius-Shoulder
3—Rhomboids (major & minor)-Shoulder
(Rotator Cuff 4-7)
4—Teres Minor-Rotator Cuff
5—Subscapularis-Rotator Cuff
6—Infraspinatus-Rotator Cuff
7—Supraspinatus-Rotator Cuff
Pushing/Pulling: Upper Body Shoulders Elevate
Summary: Too much:
Scapular elevation
Cervical extension
O—3
U—2
Overactive—
1—Upper Trapezius-Shoulder
2—Levator Scapulae-Neck
3—Sternocleidomastoid-Neck
Underactive—
1—Lower Trapezius-Shoulder
2—Middle Trapezius-Shoulder
Gait: Upper Body Shoulders Rounded
Summary: Too much: Shoulder extension Shoulder adduction Shoulder horizontal adduction Shoulder internal rotation Scapular protraction
O—3
U—6
Overactive—
1—Latissimus Dorsi-Back
(Pectorals 2-3)
2—Pectoralis Major-Shoulder
3—Pectoralis Minor-Shoulder
Underactive—
1—Lower Trapezius-Shoulder
2—Middle Trapezius-Shoulder
(Rotator Cuff 3-6)
3—Teres Minor-Rotator Cuff
4—Subscapularis-Rotator Cuff
5—Infraspinatus-Rotator Cuff
6—Supraspinatus-Rotator Cuff
Pushing/Pulling/Gait: Upper Body Head Protrudes Forward
Summary: Too much:
Cervical extension
O—3
U—2
Overactive—
1—Upper Trapezius-Shoulder
2—Levator Scapulae-Neck
3—Sternocleidomastoid-Neck
Underactive—
(Deep Cervical Flexors)
1—Longus Coli-Neck
2—Longus Capitis-Neck
Pronation Distortion Syndrome
12/10
Summary Short muscles Lengthened muscles Altered joint mechanics Possible injuries
Sum: Foot pronation (flat feet) and adducted & internally rotated knees (knock knees).
12/10 Short muscles— 1—Gastrocnemius-Lower Leg 2—Soleus-Lower Leg 3—Peroneals (Peroneus Longus)-Lower Leg 4-7—Adductors-Hip 8—Iliotibial head-Hip 9—Biceps Femoris Short Head-Hamstring Complex 10-12—Hip Flexor Complex-Hip, Quadriceps
Lengthened Muscles 1—Anterior Tibialis-Lower Leg 2—Posterior Tibialis-Lower Leg 3—Vastus Medialis-Quadriceps 4—Gluteus Medius-Hip 5—Gluteus Maximus-Hip 6-10—Hip External Rotators-Hip (Adductor Magnus-PF, Psoas, Iliacus, Sartorius, & Piriformis).
Altered Joint Mechanics—
Increased: Knee adduction, knee int R, foot pronation, & foot ext R.
Decreased: Ankle D, ankle inversion.
Possible injuries: plantar fasciitis, posterior tibialis tendonitis (shin splints), patellar tendonitis, low-back pain.
Lower Crossed Syndrome
11/6
Summary Short muscles Lengthened muscles Altered joint mechanics Possible injuries
Sum: Anterior tilt to the pelvis (arched lower back).
11/6 Short muscles— 1—Soleus-Lower Leg 2—Gastrocnemius-Lower Leg 3-6—Adductors-Hip 7-9—Hip Flexor Complex-Hip, Quadriceps 10—Erector Spinae-Back 11—Latissimus Dorsi-Back
Lengthened muscles— 1—Anterior Tibialis-Lower Leg 2—Posterior Tibialis-Lower Leg 3—Gluteus Maximus-Hip 4—Gluteus Medius-Hip 5—Transverse Abdominis-Abdominal 6—Internal Oblique-Abdominal
Altered joint mechanics—
Increased: Lumbar ext
Decreased: Hip ext
Possible injuries—
Hamstring complex strain, anterior knee pain, low-back pain.
Upper Crossed Syndrome
9/9
Summary Short muscles Lengthened muscles Altered joint mechanics Possible injuries
Sum: Forward head and rounded shoulders.
9/9 Short muscles— 1—Latissimus Dorsi-Back 2—Teres Major-Shoulder 3-4—Pectoralis Major & Pectoralis Minor-Shoulder 5—Upper Trapezius-Shoulder 6—Subscapularis-Rotator Cuff 7—Levator Scapulae-Neck 8—Sternocleidomastoid-Neck 9—Scalenes-Neck
Lengthened muscles— 1—Serratus Anterior-Shoulder 2-3—Rhomboids-Shoulder 4—Lower Trapezius-Shoulder 5—Middle Trapezius-Shoulder 6—Teres Minor-Rotator Cuff 7—Infraspinatus-Rotator Cuff 8-9—Deep Cervical Flexors-Neck (Longus Coli & Longus Capitis)
Altered joint mechanics—
Increased: Cervical ext & scap protraction/elevation.
Decreased: Shoulder ext & shoulder ext R.
Possible injuries: Headaches, biceps tendonitis, rotator cuff impingement, & thoracic outlet syndrome.
