Footseries Flashcards
How many exercises in FootSeries?
Name them?
6
Heels
Toes
1st Position Heels
1st Position Toes
Lift and lower (Toes)
Walking
What are the standard springs for the Foot Series?
2-3 Springs
FB and Headrest Position First Series?
Knees approx 90 degrees and suitable head/neck support
What will heavier springs work in the Foot Series on Heels?
What will lighter springs work in the Foot Series on Heels?
Heavier = legs
Lighters = lumbopelvic control
Watch points Foot Series Heels (7)
- tilting pelvis (ant or pos)
- flaring ribcage
- locking knees
- medial rotation hip joints
- loss dorsiflexion ankle
- tension upper body
- over activity tibialis anterior muscles
Indications Foot Series Heels (4)
- limbo-pelvic training after Matwork
- retrain glute max act. Early timing glutes and then hip flexors (to work eccentrically after glute initiation)
- retrain correct VMO early to VL activations (esp inner range)
-retrain eccentric h/s control knee extension
Modifications Foot Series Heels (10)
-inner ROM VMO to VL (full ext to 15/20 degs knee flex)
-outer ROM (90/45 degs knee flex) benefit those who squat
- jump board prevent femur move anteriorly over tibia on carriage return
-foam block etc alignment
- ball etc between knees AOS/adds
- theraband/my hands on ext knees medial hip rotation
- theraband under knees - hyperext
- small equip upper body eg magic circle prevent rib flare
- springs eg no spring hs eccen, balance concen
-towel under bottom of tight anteriorly
Foot series Toes Watchpoints (7)
- tilt of pelvis ant or pos
- flare ribcage
- locking knees
- medial rotation hip or knee
- loss plantar flexion ankles
- inversion of foot (sickling)
- tension upper body
Heel Series 1st Position indicators
- adductor strengthening
- leg and ankle work with hip engagement different ways
Cueing Foot Series 1st Positin
- magnets inner thighs
- keep inner thighs drawn together as long as possible
Foot Series Lift and Lower Indications (7)
- progress dynamic limbo-pelvic training following basic footwork
- retrain ankle and proprioception
- eccentric calf strengthening
- strengthen long inverters and evertors or ankle
- retrain eccentric hs control knee hyperexten
- calf stretch
- ankle mobility
Contraindications Foot Series Lift and Lower
Accute LBP or SIJ injury
Modification Foot Series Lift and Lower (1)
Ball or small equipment between knees alignment
Foot series Walking Indications (8)
- focus rotary pelvic stability following stability sagittal plane
- progress dynamic lumbo-pelvic control following basic footwork
- eccen calf training
- retrain ankle stability and proprioception
- strengthen long inverters and evertors ankles
- retrain eccentric hs control knee hyperext
- calf stretch
- ankle mobility
Contraindications Foot Series Walking
Accute LBP or SIJ injury