Foot And Knee

Question 0

What is 1st position?

Answer 0

Heels together and toes out. Should see inner thighs and knees are out.

Question 1

What is parallel?

Answer 1

Toes and knees facing forward

Question 2

What are cues for 1st position?

Answer 2

Pull sit bones together; heels together; squeeze inner thighs together.

Question 3

What is 2nd position?

Answer 3

Start from 1st and then separate. Knees in line with ankle.

Question 4

What are cues for 2nd position?

Answer 4

Fire external rotaters; squeeze glutes

Question 5

What are cues for rele ve?

Answer 5

Ball of foot should be connected all of the way across. Watch what the ankles do.

Question 6

What are cues for rele ve parallel?

Answer 6

Ankles need to touch and whole outside border of foot; make ankle and shin long and flat; knees over second toe

Question 7

What are cues for rele ve 2nd position?

Answer 7

Draw sit bones together; minimize range of motion (if they can’t keep everything stable); stabilize pelvis; knees turned out at hip; use toes well and lengthened; knees over ankle; weight on pinky toe or wherever will bring balance to foot. Form is way better than range of movement!

Question 8

What is a plié?

Answer 8

Knees come forward…out of the line

Question 9

What is a squat?

Answer 9

Knees stay in line with ankle and hips go back

Question 10

What is a lunge?

Answer 10

Back knee directly under or slightly behind hip; 90 degree angle with front knee

Question 11

What is squat and cues?

Answer 11

Toes under bar; straighten arms; knees in line with ankle; pull away from bar; sternum in line with shoulder caps; thighs parallel to ground; arm in line with bar (wrist and shoulder).

Question 12

What are bony landmarks for plié?

Answer 12

Ear, shoulder, rib, hip, ankle

Question 13

What is T position and cues?

Answer 13

Wide arms; push into bar with hands; 1st position; push hips to center of room; torso perpendicular to floor; hips need to stay forward; standing leg not locked out; when bend and extend should still travel over toe; work inner thigh by leaning over and creating a good line with the standing leg.

Question 14

What is pronation of the feet and how to strengthen?

Answer 14

Rolling inward; strengthen bottom and inside of the foot and ankle; strengthen lateral rotation in hips

Question 15

What supination of feet and how to strengthen?

Answer 15

Weight on outside; put more weight on2nd toe joint (toward inside of foot); strengthen outside of lower leg and ankle.

Question 16

What is medial rotation of the femur and how to strengthen?

Answer 16

Inward rotation of the thigh; engage lateral hip rotators and hamstrings; stretch adductors and hip flexors; work in turned out position.

Question 17

What is lateral rotation of the legs and how to strengthen?

Answer 17

Outward rotation of the thigh; strengthen medial rotators and adductors; stretch lateral hip rotators; work in parallel positions

Question 18

How to strengthen knee flexion?

Answer 18

For reduced flexion, stretch hip flexors and quadriceps, strengthen hamstrings. For reduced extension, stretch hamstrings, strengthen hip flexors and quadriceps. See this a bit in lengthened position.

Question 19

How to strengthen hyperextension?

Answer 19

Soften knee and pull patella up; flex knees when working - feel back of leg work; strengthen hamstrings, outside of calf muscle; don’t lock out knee

Question 20

How to strengthen bowlegs?

Answer 20

Strengthen hip rotators; May need to work with feet slightly turned out; put a towel between inner thighs in parallel position. Watch the external rotation.

Question 21

How to strengthen knock knees?

Answer 21

Weak inside of knees, tight outside of leg; stretch Tensor Fascia Lata; strengthen inner side of knee. Over time this will be better

Question 22

What is proper leg alignment? Bony landmarks

Answer 22

Center of hip, center of knee, center of shin bone, 2nd toe

Question 23

What are the three parts of the foot?

Answer 23

Hindfoot, midfoot, forefoot

Question 24

What is the Hindfoot and what does it do?

Answer 24

The talus and heel bone. The Hindfoot absorbs shock and displaces it forward and from side to side.

Question 25

What is the midfoot and what does it do?

Answer 25

The midfoot comprises the small bones in the foot between the heel and the toes. The midfoot also helps dissipate force from side to side.

Question 26

What is the forefoot and what does it do?

Answer 26

The forefoot consists of the toes. The forefoot adapts further to the terrain and pushes the foot off for the next step during walking.

Question 27

What are the two parts of the ankle?

Answer 27

The true ankle joint and the subtalar joint.

Question 28

Where is the true ankle joint and what is its function?

Answer 28

Lies immediately below the tibia and fibula. It functions as a shock absorber

Question 29

Where is the subtalar joint and what is its function?

Answer 29

It is just below the true ankle joint and above the heel bone is the talus bone, and below that is the subtalar joint. This joint helps displace force from side to side.

Question 30

What is dorsiflexion?

Answer 30

A normal function of the foot and ankle. It involves flexing or pulling the foot and toes up and back toward the shin to maintain alignment throughout the body. Overpronation limits dorsiflexion, causing the foot to push down and forward rather than up and back. Limited dorsiflexion impairs all weight-bearing activities from standing to squatting, walking and running

Question 31

What is the primary function of the knee?

Answer 31

To link the upper and lower leg by way of a hinge joint. The knee allows a small degree of movement from side to side; however, it’s main functions are flexion and extension.

Question 32

What is the anatomy of the foot?

Answer 32

One quarter of the bones in your body are in your feet. Each foot has 26 bones, 32 joints, 56 ligaments, and 38 muscles. The foundation of your body is clearly a structure designed for very complex movement.