BASIC SHIFT 

SHIFT IS THE PHASE OF GAIT THAT COUPLES WITH STRIKE. SO WHEN ONE HEEL FIRST STRIKES THE GROUND AFTER LEG SWING, THE OTHER FOOT IS IN ‘SHIFT’.THE FOOT CONTINUES TO MOVE INTO A SUPINATED POSITION, CREATING A RIGID LEVER.

Golden rule: The whole ball of the back foot must stay in contact with the ground

You should feel it: In the groin of your back leg

Tips and tricks:  Concentrate on ‘pulling up’ on the knee cap of the back foot. This contracts the quads and helps to keep the leg facing forward as the pelvis rotates over the top

VIDEO LINK:  https://drive.google.com/open?id=0B-a5wZGRpJ99cGpvaWtWZnI4bTg

Right side

SETUP:

Start in a short lunge position with your right  leg back. Focusing on your back foot, bring you heel off the ground slightly. You should not be on your toes. Ensure you have your whole ball of the foot firmly on the ground. If you find you 1st or 5th toe joint is coming off, place a wedge under it so you have something to ‘suck’ on to. Your back knee should be straight.
 

MOVEMENT:

  • Focus on the Talus, the bone just infant of your ankle of your right foot

  • Externally rotate the talus so you heel bone tucks under

  • Pull up on your knee cap, engaging the quads.

  • Allow your pelvis to rotate to towards the right leg. Your trunk can follow or it can stay facing forwards

  • Allow your weight to drift on a 45 degree ankle toward the front leg. If you were standing on a clock face, your weight would head towards 10 o’clock with your body and skull hanging towards your right heel

  • You shoulder will drop to the right

LEFT SIDE

SETUP:

Start in a short lunge position with your left leg back. Focusing on your back foot, bring you heel off the ground slightly. You should not be on your toes. Ensure you have your whole ball of the foot firmly on the ground. If you find you 1st or 5th toe joint is coming off, place a wedge under it so you have something to ‘suck’ on to. Your back knee should be straight.
 

MOVEMENT:

  • Focus on the Talus, the bone just infant of your ankle of your left foot

  • Externally rotate the talus so you heel bone tucks under

  • Pull up on your knee cap, engaging the quads.

  • Allow your pelvis to rotate to towards the left leg. Your trunk can follow or it can stay facing forwards

  • Allow your weight to drift on a 45 degree ankle toward the front leg. If you were standing on a clock face, your weight would head towards 2 o’clock with your body and skull hanging towards your right heel

  • You shoulder will drop to the left

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2019 Footpath Podiatry