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9 Cards in this Set
- Front
- Back
Foot Turns Out: Probable Overactive?
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CALF (soleus, lat. gastro)
HAMS (biceps femoris short head) TFL |
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Foot turns out: Underactive?
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Med. gastroc
Med. hamstring GLUTE med/max |
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Foot turns out: Solution
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-CALF STRETCH
- HAM STRETCH - STANDING TFL STRETCH |
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Knee CAVES INward: OVERactive?
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-ADDUCTOR complex
-HAM- biceps femoris (short head) -TFL - QUAD-Vastus lateralis - Lat. gastroc |
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Knee CAVES IN: UNDERactive?
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GLUTE med/max
VMO (vastus medialis oblique) Med. HAM Med. Gastroc. |
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Knee CAVES IN: Solution?
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STRETCH:
1. Adductor stretch 2. Hamstring stretch 3. TFL Stretch 4. Calf Stretch EXERCISE: - lateral tube walking - ball squat w/ abduction - ball bridge w/ abduction |
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Knee BOWS out: Overactive?
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- Piriformis
- Biceps femoris -TFL -GLUTE MIN/MED |
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Knee BOWS out: Underactive?
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Adductor complex
Med. hams GLUTE MAX |
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Knee BOWS out: Solutions?
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STRETCHING:
Piriformis & HAM & TFL EXCERCISE: Ball squat w/ ADDUCTION Ball bridge w/ ADDUCTION |