Feet Turn Out

Question 1

Feet turn out =

Answer 1

Tibial external rotation

Question 2

True or false. Proper alignment of the toes, your second toe should always point forward. If your feet only turn out a little, your big toe is slightly pointing forward, that does not count as a movement compensation.

Answer 2

False. Even a movement as small as that counts as feet turning out. The second toe should always be parallel and facing forward.

Question 3

Tribal external rotators are

Answer 3

TFL
Bicep femoris
Lateral Gastroc
These three will turn that tibia outwards if they are short and overactive.

Question 4

How does the TFL turn out the tiba

Answer 4

via the iliotibial band

Question 5

Can you foam roll your iliotibial band?

Answer 5

No, your iliotibial band is not contractile tissue so it can’t develop trigger points, things we need to release

Question 6

tibial external rotation is often driven by a

Answer 6

lack of dorsiflexion

Question 7

The majority of the tibial internal rotators are activated as a

Answer 7

group.

Question 8

The vastus medialis obliquus (VMO) may not contribute to tibial internal rotation, but as a —————of the knee is affected by this dysfunction.

Answer 8

medial stabilizer

Question 9

Long/Under-active

Answer 9

Gracilis
Semitendinosus & Semimembranosus
Sartorius
Medial Gastrocnemius
Vastus Medialis Obliquus

Question 10

Corrective exercise for short/overactive

Answer 10

Tibial External Rotator: Release and Lengthening
Plantar Flexor and Evertor: Release and Lengthening
Self-administered Ankle Mobilization
Self-administered Knee Mobilization

Question 11

CES for long/underactive

Answer 11

Tibial Internal Rotator Activation
VMO Activation
Tibialis Posterior Activation
Tibialis Anterior Activation