Foot force full presentation idea format

4. Humility First“Where the human body is concerned, we are dealing with a system that is so complex with so many interrelated variables, we can do nothing but be humble in our beliefs and recommendations”Chris Beardsley Strength and Conditioning Review, May 2012 ©2012 IDEA Health & Fitness Association. All Rights Reserved.

5. Goals of this presentation• Increase awareness of foot GRF status• Provide effective tools and tech for client awareness• Help improve bottom up chain reaction response that may reduce injury. • Note – this discussion is a bottom up frame of reference – it is recognized that function (and dysfunction) occurs from the top down as well• What is your current foot awareness. • Static position/walking• Start rolling – M.E.L.T – Sue Hitzmann ©2012 IDEA Health & Fitness Association. All Rights Reserved.

6. Quick anatomy• 24-26 bones – that have complex mechanics• 33 joints – facilitating and supporting complex mechanics• 20 muscles – 12 of which are lower leg muscles that have distal insertions into the foot and cross into the complex foot structures and proximal origins at the knee.• 7000 plus nerves – some of which are major nerves that transmit messages from foot to spine and back• 200,000 nerve endings in the sole of the foot.• All reacting to 2 to 7 x individual body weight in three planes of motion. ©2012 IDEA Health & Fitness Association. All Rights Reserved.

9. Proprioceptive Reactive signals to the kinetic chain• What does foot strike signal?• Afferent and efferent proprioceptive signals have to at least make it to the spinal cord. ©2012 IDEA Health & Fitness Association. All Rights Reserved.

10. How can we improve this proprioceptive awarenessMonthly or bi-monthly foot-centric sessions.Daily dynamic warm-up components.• Provide effective tools and tech for client awareness• Help improve bottom up chain reaction response that may reduce injury. • Note – this discussion is a bottom up frame of reference – it is recognized that function (and dysfunction) occurs from the top down as well.• Static awareness and walking awareness again. ©2012 IDEA Health & Fitness Association. All Rights Reserved.

11. Movement prep.• Static assessment/walking• Foot circles – re-assess• Calf, Achilles myofacial release – Trigger point therapy – Cassidy Phillips• Calf stretch• Ankle squats – DL and SL• Cats and dogs with arches – medial, lateral, mid.• Hip mobilizers with foot awareness. ©2012 IDEA Health & Fitness Association. All Rights Reserved.

12. Step by step• Segment by segment walking patterns. Heels, H-Ball, HB-Toe, HBT-calf, HBTC-hamstring, HBTCH-Glute, small skips (notice acceleration and deceleration patterns), big bounding skips, glute walks.• Running patterns – springs not brakes • Napoleon Dynamite drill (calf running) • Butt kicks • Forward lean from foot springs• Foot strike moves up the foot relative to speed. ©2012 IDEA Health & Fitness Association. All Rights Reserved.

13. Step by step• Overt multi-planar patterning – do a progression. • Lateral shuffles – foot stays in frontal plane • Carioca – pivots w hips following feet or vice versa • Side running ©2012 IDEA Health & Fitness Association. All Rights Reserved.

22. As the foot heads towards mid-stance, medialmovement begins to initiate metatarsal stability at mid-footSo propulsive forces can be initiated through the big-toe catapult from dorsiflexion to plantarflexion ©2012 IDEA Health & Fitness Association. All Rights Reserved.

23. Biomechanical considerations• Lack of foot mobility is a source of injury in lower extremity and beyond.• Limited dorsiflexion is one of those sources.• Locked in eversion – calves bailing early and bi-passing the butt, medial extensors and power catapult .• Torque chain reaction of winding and unwinding starts and ends• Sprinters medial muscles – plantar flexors and medial knee extensors are stronger and thicker. Tendons of extensors are more compliant and thicker ©2012 IDEA Health & Fitness Association. All Rights Reserved.

25. This process stimulates complex muscle activity Muscle Heel Strike Mid-stance Heel off 1. Decelerates 1. Concentric 1. Concentric Dorsiflexion. plantarflexion Calf tibial external 2.Decelerates and tibial rotation. tibial internal external rotation. rotation. 1. Decelerates 1.Decelerates 1. Concentric hip hip flexion. hip adduction. extension. Hamstrings 2.Stabilizes pelvis 2. Decelerates 2. Knee external 3.Concentric knee knee and hip rotation external rot. internal rotation 1. Concentric hip 1. Decelerates 1. Decelerates extension. hip flexion. hip adduction 2. Frontal plane Gluteals 2.Stabilizes pelvis and internal control of pelvis. . rotation 3.Accelerates hip abduction 1.Declerates 1.Declerates femoral external 1. Decelerates femoral internal rotation. Adductors femoral external rotation and 2.Helps to rotation external rotation. control frontal "Stabilization" plane loading in ©2012 IDEA Health & Fitness Association. All Rights Reserved.

31. Foot placement initiates proper or improper chain reaction mechanics.Supination or lateral foot dominance creates external rotation. Over-pronation or medial dominance, internal rotation. ©2012 IDEA Health & Fitness Association. All Rights Reserved.

33. Knee and foot• Color of Text alignment are critical to long term health. Squats/lunges with proper alignment develop strength and joint health. Squats that are performed for pure strength may develop a need for knee/hip replacements. Lunges and step-ups without alignment can create a host of joint issues. ©2012 IDEA Health & Fitness Association. All Rights Reserved.

37. Even when society influences otherwise.Flat feet/overpronation are influenced by seated posture and vice versa. Forward lean crashes into the arch. ©2012 IDEA Health & Fitness Association. All Rights Reserved.

39. This knee and ankle are not collapsing into a massive explosion of tendons and ligaments because of foot awareness. The movement actually follows the rules of foot force chain reaction. ©2012 IDEA Health & Fitness Association. All Rights Reserved.

40. We create foot awareness with training to undoyears of improper biomechanics with –• Tissue release• Stretching – post exercise dorsiflexion• Corrective and Reactive exercise• Kinesthetic awareness drills• Stabilizing and strengthening exercises• Foot proprioception – use those 200,000 nerve endings. ©2012 IDEA Health & Fitness Association. All Rights Reserved.

41. Tissue release – fascia• Foot rolls – bouncy ball/yamuna foot wakers• Calf and ankle rollsStretching• Plantar and Dorsiflexion – most feet do not achieve optimal ROMs in either.• Calf stretch, heel drops and plantar stretching.• Frontal plane mobilityCorrective Dynamic warm-up exercise• Foot circles & internal/external rotators of the whole leg.• Bands for plantar/dorsiflexion and abduction/adduction.• Series of lunges that mimic the forces driving the foot. ©2012 IDEA Health & Fitness Association. All Rights Reserved.

42. Kinesthetic awareness drills• Movement prep with isolated foot movements all in neutral – shin, Achilles and plantar fasica therapy• Heel walk, heel-foot walk, heel-foot-toe walk• Heel-foot-toe-calf walk, toe-calf walk. Skips.• Frontal plane and transverse plane motions • Slow deliberate movements to gain kinesthetic feel for the medial to lateral movement of each foot.Stabilizing and strengthening• Springs, and spring strides.• Eccentric loading with strength and light plyo • TRX or suspension jumps ©2012 IDEA Health & Fitness Association. All Rights Reserved.

43. . Proprioception training: how doesfoot affect other muscles and vice versa• Single leg exercises w awareness of neutral foot squat, deadlift, frontal plane taps.• Single leg exercises with external demand w foot awareness. • Single arm oblique movements on single leg • Waist tether movements• Frontal plane movements w stabilization.Balance exercises – stress react and return to neutral feet Stress this especially on unstable surfaces like Bosu, wobble board or airex.Barefoot/Natural/Pose/Chi running style ©2012 IDEA Health & Fitness Association. All Rights Reserved.

46. At any speed Sprinters and the best endurance runners are mid to forefoot strikers. But its because they’re fast! Comfortable fast running ©2012 IDEA Health & Fitness Association. All Rights Reserved.

49. In theory and research it is good But there are too many variables –Research example on right is a child used to running barefootwho put on shoes not vice versa.Lot of promising early research but more advocates thanacademics at this point. ©2012 IDEA Health & Fitness Association. All Rights Reserved.

52. Depends on the foot• Age – as we get older, restrictions increase shod or unshod. Mostly because of sedentary society.• Size. Kenyans and Tarahumara Indians 5-3/130 lbs• Foot mechanics and previous injury history.• Occupation and environment.• Any others? ©2012 IDEA Health & Fitness Association. All Rights Reserved.

53. Practical guidelines• Most everyone should do some barefoot training on soft surfaces because it does help increase proprioception and increase foot strength. • Sand running – shod and unshod – torque awareness• Individual biomechanics and history of injury dictate the goal amount.• It should be periodized w 10% per week rule. • And limited or reduced with any early warning signals• It can reduce and produce injury. ©2012 IDEA Health & Fitness Association. All Rights Reserved.

57. Appropriate training goals andtechniques• What are the goals of the jumps • Fitness – do it right – there are no risks/all rewards • Athletes have risks for reward but land in sand pit or soft surface. Once! And have daily/weekly jump counts. ©2012 IDEA Health & Fitness Association. All Rights Reserved.

58. Jump landing training• Take off is concentric strength which is good.• Landing is eccentric loading which can be good if decelerated properly. Bad if decelerated improperly• Feet help alert the rest of the body to decelerate. • Train the Pre activation potentiation with soft landing and quiet drills • Progressive heights w key check points for joint alignment. ©2012 IDEA Health & Fitness Association. All Rights Reserved.

61. Primary resources• Gray Institute Functional video digest • Foot, Foot FMR, Calf, Walking, Running, jumping• Pose Running – Nicholas Romanov.• Anthony Carey/Justin Price/Egoscue method• Triggerpoint Therapy – Cassidy Phillips• M.E.L.T. – Sue Hitzmann• Strength and Conditioning reviews – Bret Conteras/ Chris Beardsly• Track and Field observations - Olympics• Slideshare.com ©2012 IDEA Health & Fitness Association. All Rights Reserved.

Foot force full presentation idea format

Charlie Hoolihan

Foot force full presentation idea format