Tibialis Anterior Activation
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- Опубліковано 9 вер 2024
- Tibialis Anterior Exercises (Activation) - brookbushinsti...
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![Tibialis Anterior Tendonitis [Tendonitis on TOP of Foot Treatment]](/img/n.gif)
Excellent information! Ive been doing TA activation exercises for a while, my right TA is considerably underactive compared to my left and I could not get them to match up. The form tip of curling the toes and keeping the foot inverted changed everything!
Form tips:
1: Curl toes and 'slightly' invert foot (too much inversion reduces dorsiflexion) to preferentially activate the TA and deactivate the toe flexors
2: Squeeze Quad to keep leg straight. Flexing the knee decreases TA activation
3: Squeeze Glute to keep leg straight
Tempo:
4/2/2 Eccentric Focus
2/4/2 End Range Focus (Hold 4 at top/dorsiflexed position)
Progress with stiffer bands or longer End range holds
You sir i believe are very knowledgeable watched a few folks, or and very good at demonstration and teaching. Working on PTTD here.
Layperson here, self-rehabbing from progressive disability due to fluoroquinolone toxicity (FQT or FQAD) effects 20 years ago. I belong to a FB group of people with the same syndrome.
I accidentally discovered I could get almost complete, continuous relief from neck-to-toes pain, which was running level 7 of 10, 24/7, just by doing a single daily passive stretch of toe, hand and thumb extensors, held for 20 to 30 seconds for each group of extensors. I've shared that experience in the group, and it has helped others, too.
Because I speculate that other musculoskeletal issues that are common in FQT people might respond well to other movement corrections, I have been trying to find what professional specialty has the right kind of knowledge of body kinetics and tissue states, to be able to treat the musculoskeletal-effect variations of this syndrome, in an aware way, especially avoiding new soft tissue damage, since FQT people get overwork damage from normal daily movements, which heals more slowly than expected due to persistent impaired collegen expression and mitochondrial DNA damage, as a result of fluoroquinolone antibiotic exposure.
I watched a few of your videos. A lot of what you are discussing is, of course, over my head.
As I watched this particular video, towards the end, I imagined I was your test subject, and tried to do the movement you were having her do, as I reclined on my bed. Just two tries with my left leg helped release a long-standing overcontraction in back of the left knee, by stretching the top of the calf, as part of the action of working the quad while doing dorsiflexion with toe extensor stretch.
A year-and-a-half ago, a physical therapist doing passive stretches on me in order to achieve that same top-of-the-calf stretch gave me an episode of rhabdomyolysis that took six weeks to recover from, because she held her stretches for 50 seconds each.
I'm so happy that your method helped me so quickly. And I will be able to repeat it, which is important, because my left leg was damaged in a car accident, and that back-of-the-left-knee over-contraction has been impeding my walking for more years than I was affected by fluoroquinolones.
Anyhow. I'm wondering what the name of your professional specialty is. Or the names of other professional specialties that might have the same knowledge that you demonstrate.
Because it's a pity that so many FQT people live disabled, and often very painful, lives simply because their medical or other professionals don't understand their condition, and their fluoroquinolone toxicity-triggered kinetic imbalances propagate, and weaknesses get worse, with every day the person is not getting the right kind of movement help.
Great video, very helpful exercises
again learning properly it take this much time sir
Thank you. Loved this. Certainly will be setting up my patients up this week with this protocol. Awesome
A little difficult to see with a black sock on the black bench with black pants. Useful info though!
Instantly liked for the facial expressions in the thumbnail
Going to incorporate this for some of my patients thanks
That's great to hear, you're very welcome!
Great exercise, it is definitively more easy to activate de glute by pushing down the heel, but is there a similar action to activate just the quads? I am asking because I have a hard time activating the quads solely, without engaging the hamstrings and other leg muscles also.
Really good video and your way of speaking is very good to listen to!
What band do you use
Strength ? ( color )
Soo appreciate this great video! Thank you!
Glad it was helpful!
When I squeeze my quats my heel lift up in the air 2 or 3 cm so it's really hard to press it back down with the glute, is this normal?
This helps prevent shin splints as well strengthening the tibialis anterior correct?
EDIT: Just watched the whole video and answered my question lol Thanks! Makes perfect sense.
Brent, thank you so much, GREAT VIDEO👍👍👍👍👍 If you are able to answer-- after bilateral bunion surgeries I have SHORT big toes and my MPT joins are not bending ( fused sesamoids) Basically I have to use only PIP joints. When I walk I bend PIP joints to help the big toes to reach the ground. What is going to happen to my PIP joints, will they get destroyed, as people with normal toes do not bend PIP joints?
Sir can you upload video how to make foot drop correct in stroke patients by using electric muscle stimulator
Well thought out and well explained. Thanks.
love this exercise!! BRILLIANT
Agreed!
Very helpful. I am looking forward to the next video and many thanks for this one.
thank you master brent
when i do this at home with a band at the angle you described, i feel the majority of the activation in the bottom of the foot and not in the anterior tib. i do feel warmth in the ant tib after doing about 10-15. will it just take a bit of time for ant tib to learn to fire properly?
Very useful content. Thanks! One question though: Is the resistance of those bands you mentioned the same scale as with Therabands (yellow being the weakest, then red, green, blue, black, silver, & gold as you increase up the scale)?
Hey Aaron,
They are much stronger than resista-band, and the colors are close... they are actually sold by a company called Serious Steel (SeriousSteel.com) and they are listed by not only color but thickness so you can get a better idea of the order.
Dr. B2
Awesome info Brent....thanks!
Thank you for the support Charles,
Dr. B2
Where is the band connected to behind the bench or on a weight
Awesome video! Does this help with close leg squats and/or pistol squats, or any other squat? I am trying to build my legs and I found my T anterior was lacking.
Hey Imthetube44,
Yes, it should help with increasing dorsiflextion, provided you have released over-active plantar flexors, addressed any ankle joint stiffness with mobilization, and have stretched adaptively shortened calves ;-)
Dr. B2
Far too complicated explanation of the techniques - using terms which you learnt on medical school is just showing off. The video is not helped by the subject having black socks against a black background plus no close ups of of the actual movement. I think the instruction would be better if no socks we worn at all. The guy talk about the exercise and movements (about 3 mins in?) but I saw no movement or exercising except him pointing and exercising his jaw bone. Look at other videos by other people to see how much easier and better they can be done rather than this over complicated guy.
Yes, Brookbush I. often have more complex analysis and explanations , especially in anatomical terms, then other UA-camrs. I also used to think so as I could not follow his reasoning. However now that I have learned much more about how muscles function I begin to see the point with his videos. In this video as I understand it he explains an advanced exercise to strengthen the TA muscle and as I happen to have a weak TA, imo, his solution really is better then any TA exercise I have seen aniwhere else, incl TA exercises with kettlebells and TA bars ! I just tried this exercise out sitting w/o a band and as far as I can appreciate it my TA activates stronger and also involves short muscles up the leg better (muscles that were shortened due to a weakened TA). I think it is due to the plantarflexion of the toes thus incapacitating the other toe extensors. In my case I has surgery on the big toe extensor muscle (on top of the foot) and it was not properly done. By elimination of the influence of this bad surgery of the big toe extensor I am able to get so much more strength into the TA exercises !! Thus , i am afraid You are wrong here. This solution for TA exercises seems to me to be maybe the best possible for making your TA stronger ! I will make a later update on this comment after I have evaluated his solution better. Come back to see that if You want. Anyway I believe I am suitable to evaluate his solution as I have a much too weak TA due to an untreated drop foot caused by a severe sciatica.
Great video !! :)
Thank you.Perfect videos, please more videos.
Working on it all the time... Although if you want to see all of our more than 430 videos, you should get a membership to our site - BrentBrookbush.com
Thanks for the support Big Bil
Tip top information
Nice.
Is it helpful in foot drop?
Depends on the cause of foot drop and whether there are still active motor units in the tibialis anterior.
Dr. B2
I always see your videos and they are great, they way you explain is fantastic. I saw in many videos you are using this Tempo marking activation for eccentric (4 2 2) and 2 4 2 ..can you please explain this ?
The first of the three numbers is the eccentric part of the movement, which is the opposite of contracting and shortening the muscle. The second number is the isometric part of the muscle action. To put it simply, contracting and holding the muscle with tension (like flexing your biceps). The third number is the concentric muscle action, which is shortening the muscle (going up on a squat, bench press, deadlift, etc.). Here you bring your foot back towards you contracting that muscle for 2 seconds, holding it at that position for 2 seconds, and releasing for 4 seconds. I know I’m a year late but hope this helps!
@@DJFaNaTiiC thx but I think he says at 3:13 that he uses 2/4/2. So 2 sec of slowly contracting, 4 sec holding isometric in end range and 2 sec slowly going back (eccentric) on rest position and there 2 sec pause? I'm still a little bit confused by this :D.
Axel Dietrich yeah you’re right my bad. That’s all it is!
@@DJFaNaTiiC so the rest time between each rep. isn´t given ?
Axel Dietrich no, no rest. Continual reps with that time given
Again
Please move the dialogue box
Running barefoot does miracles to restore dorsiflexion...
What sort of Caveman runs barefoot in 2020 pls?
Great tips but uh speak more to the camera and not her. I dont know why but im getting some off vibes. Most of your videos are examples with women.
Dude every video from them I look at the comments to see if anyone else getting the wired vibes.
Lots of sexual chemistry 😅
@@panchui4 bruh mans is a creep
I assume you made this video for other physios and professional trainers because the jargon your using is not helpful to the wider public.
Basically he’s explaining the muscle functions and saying only bring the foot back and neutral instead of turning in, because the main focus is simply activating that front calf muscle to bring your foot back. The 4-2-2 tempo just means to contract the muscle for 2 seconds, hold, and release slowly for 4 seconds, and repeat. Hope this helped! I know the terms sound completely foreign to the average person
@@DJFaNaTiiC thx
Most egocentric presentation of one simple move on the web!
Thank you Greg!
C´mon Greg, You just don´t know quality when You see it . I beleive this may be the very best TA activation exercise and You are now missing out on that (I tried it out using my weak TA caused bY a drop foot).
@@staffanlundberg Quality was never the issue in this video. It is egocentric.