This is Brent coming at you with our fourth overhead squat assessment video
in this video we're gonna break down the sign
feet flat. I'm going to have my friend Leanne come out, and Leanne's going to help me
demonstrate feet flat. I want to give you guys a few more ways you can look at
this sign to make sure it's happening, if you're having a hard time identifying.
So first things first I'm gonna line her up with feet parallel second toe pointing
forward and in line with her hip, that's in line with her ASIS. Now from an
anterior view what I think you guys are gonna notice as she does her overhead
squat, is if you look at the ankle and foot here, go ahead and squat. You guys
are gonna see a little bit of this. Alright and back up, she gets a little bit of
her arch back and then her feet go which is a little bit of eversion. So that's
foot flat. If you didn't see that you you're having a hard time seeing what
I'm talking about. You could turn off just a little bit, view at an angle and
this time what I want you guys to look at is this medial arch. There should be a
space between these bones and the platform they're on. If all of a sudden as
they go down into their squat they lose that, they no longer have space there
that's also feet flat, right they lost that medial longitudinal arch which
again is a sign of eversion. Alright then we're gonna go ahead and turn her all
the way around. If you're still not sure, you still want a little bit more proof
that this person has feet flat, you might be able to look at the heel, the calcaneus.
You guys should note a nice straight line between the Achilles tendon and the
heel all the way down. What I think we're gonna see with Leann because she has
this foot flat dysfunction is actually a little calcaneus valgus, where her
calcaneus or heel bone does this. So if she drops down to the bottom of her
squat what you can see here is that once straight line is now veered off a little bit on both sides.
These are all signs of feet flat dysfunction. Alright thank you Leanne.
Now the question is what do I do with this information? Well I know what good
posture looks like, I've identified the sign, now I have to consider what joint
action correlates with that sign. In the case of feet flat its ankle eversion.
So ankle eversion, if I'm doing too much eversion, that implies that my everters
are short and overactive. Right so my everters are my fibularis and my lateral
gastroc. If my fibularis and lateral gastroc are short and overactive that
means the opposing muscles are going to be long and under active which would be
my inverters, which are my anterior and posterior tib. Where the overhead squat
assessment does get a little complicated is some of these signs correlate with
other joint actions that aren't so obvious. Most of the time our lower leg
dysfunction is driven by an inability to dorsiflex. So an inability to dorsiflex
bring my knees forward this way would be the same thing as having excessive
plantar flexion. In essence my plantar flexors are what is restricting my
ability to dorsiflex. So that goes on our short side, and you
guys know what your plantar flexors are those are your calves that means the
opposing muscles of course are then long and underactive that would be my
dorsi flexors which is again my anterior tib. So now I've made my list the question is
what do I do with it. Well short muscles need to be what... lengthened, and if
they're overactive before we even lengthen them, we need to tone them down.
That's where our self-administered release techniques come in. So you guys
could do those self-administered release techniques for these muscles and you
guys can look those up on my videos. You guys could then even progress that to
active release in time. Your lengthening is going to be all of your static
stretching to start with, eventually progressing
to active and dynamic. My long structures, these are the structures I want to
activate. I want to get them more active, more involved, get them stronger. So these
guys you guys can go ahead and look up isolated activation. You could even
progress that eventually to reactive activation, and then you guys are going
to start picking some exercises to start integrating these exercises. I can tell
you when it comes to lower leg dysfunction one of our great integrated
exercises is all of those single leg activities so single leg balance with
excursion or single leg deadlift touchdown. I hope what I just did for you
guys going from feet flat, to the chart, to kind of discussing how we create a
corrective exercise program helps you guys create some very successful
corrective programs. I look forward to breaking down more dysfunctions in the
future.