BASIC PROPULSION

THIS PHASE OF GAIT COUPLES WITH SUSPENSION. IT IS THE LAST MOMENT OF GROUND CONTACT FOR THE BACK FOOT BEFORE ENTERING THE SWING PHASE. DURING THIS PHASE OF GAIT, THE FOOT ASSUMES A RIGID STRUCTURE, ALLOWING THE BODY TO PROPEL FORWARD DYNAMICALLY. YOU MAY BE ASKED TO DO THIS EXERCISE IN ISOLATION, OR AT THE SAME TIME AS OPPOSITE SUSPENSION. PLEASE REFER TO YOUR INDIVIDUAL PROGRAM.

Golden Rule: The whole ball foot must stay on then ground. If you are up on your toes you have come too far

You should feel it: At the front of your back hip and/or groin

Tips and Tricks: Focus on ‘pulling up’ your knee cap to keep your leg facing forwards and allowing you pelvis to rotate over the top of the leg

VIDEO LINK: https://drive.google.com/open?id=0B-a5wZGRpJ99a3VVc1FOY1VyeEE

Right side

SET UP: Right foot back with knee straight and heel off the ground. Weight should be on the ball of the right foot evenly across. Left foot forward with a slight knee bend.
 

MOVEMENT:

  • Focusing on your right leg

  • Rotate your right heel bone inwards and under as you supinate your foot (externally rotating your talus)

  • Contract your thigh muscles by ‘pulling up on your knee cap’. This engages with quads and straightening the knee

  • Bend your left knee and rotate your pelvis to the right

  • Your pelvis needs to rotate on top of your right femur (thigh bone), so your right thigh stays facing forward as much as possible.

  • Feel as though you are dropping your right hip down

  • Keep the ball of your right foot on the ground. If you feel like you are losing ground contact with the 1st or 5th MPJ, use a wedge placed slightly under the joint for something to grip on to

  • Return to beginning
     

LEFT SIDE

SET UP: Left foot back with knee straight and heel off the ground. Weight should be on the ball of the left foot evenly across. Right foot forward with a slight knee bend.
 

MOVEMENT:

  • Focusing on your left leg

  • Rotate your left heel bone inwards and under as you supinate your foot (externally rotating your talus)

  • Contract your thigh muscles by ‘pulling up on your knee cap’. This engages with quads and straightening the knee

  • Bend your right knee and rotate your pelvis to the left

  • Your pelvis needs to rotate on top of your left femur (thigh bone), so your left thigh stays facing forward as much as possible.

  • Feel as though you are dropping your left hip down

  • Keep the ball of your left foot on the ground. If you feel like you are losing ground contact with the 1st or 5th MPJ, use a wedge placed slightly under the joint for something to grip on to

  • Return to beginning

  • Black Facebook Icon
  • Black Instagram Icon

2019 Footpath Podiatry