The Foot Collective – The Seminar 2019

The Foot Collective – The Seminar 2019

Check it out: The Foot Collective – The Seminar 2019

The foot is a wonderfully impressive structure of the human body…
And yet for so many is misunderstood, mistreated and eventually becomes problematic. Our goal with TFC Seminars is to deliver a practical understanding of the importance of our feet, why they become problematic, how to restore them, how to strengthen them, and how to maintain function long term through optimal footwear and lifestyle choices. The Seminar online course has lifetime access so you can go through them at your own pace whenever you have the time.
Block 1: Introduction

Why feet matter
Sensor to guide optimal movement
Foundation
Linchpin bodypart
Low hanging fruit for performance
Effect on gait
Under constant attack
Predictor of injury
A glimpse into hip function
Where posture starts……and ends
Compensatory movement
Stability indicator
Treatment vs. Prevention
Palliative “sick care” system
Root cause approach
Fixing the movement not the body-part
The footwear problem
Modern shoes: Not built for human feet
Myths, big footwear company marketing
Rigid, narrow toebox, heel lift, cushioning, support
Fashion vs. Function
Switching to “human” shoes
Look for: Flexible, flat, thin, wide (protect your foot, that’s it)
Demo: Toga, finger interlace, splay, toe activation
Pain Science
What is pain?
Poorly understood
Proper use of the signal
A guide when building tissue tolerance
Demo: Movement – foot & hip warmup

Block 2: Feet
Foot core
Muscles
Role
Demo: Foot scan (foot posture, toe alignment, arch, calluses), hip torque
Current treatment
Treating symptoms not the cause further stiffens and weakens the foot
Neckbrace for the feet
Isolation vs integration

S.A.I.D principle
Lack of quality research to support use
Restoration
Hardware
Joint mobility = muscle activity
Foot, ankle
Role of tissue work: reset muscles, get to the joint
Demo
Lacrosse plantar release
Midfoot articulation
Calf reset
DF mobs: kneeling, squat, mod pistol (cossack)
PF sit on heels, anterior shin reset/cleanup
Big toe active mobs
Sit on heels, kneel to squat
Reintegration
Start using your feet
Use the new mobility/muscle function
Spend time barefoot
Rewire hip/foot connection
Demo: short foot (aka doming), 5 sec holds, partner ball tosses

Block 3: Hips
Hip dysfunction
Root cause of problems downstream
Imbalances from time spent in chairs
Loss of mobility = loss of stability
Effects on low back, knee, ankle, foot
Creates patterned quad dominance
Positional inhibition of key muscles
Key points
Pelvic position + joint mobility
Hip stabilizers protect your ankle
Hip mobility: use it or lose it
Demo: FABER Ax: 2 first widths from floor, symmetry, pelvic position correct
Move & Mobilize Demo
Squat
Position vs. Movement
Tempo squat

Block 4: Locomotion
Walking
Effects of sitting + footwear on walking
Optimal walking requires hip extension and ankle dorsiflexion
Conscious walking
Hip, ankle, big toe
Demo

Wall hip rocking
Soft walking
Glute drive walk
Power walk
Running
Running injury epidemic
Movement quality issue
Hardware requirements
Effects of footwear, heel strike
Shifting away from cushioning
Strength & stability requirements
Using your springs
Pendulum motion, land under your body
50% elastic, 50% muscular
Demo
SL stability: pose position
Spring tuning

Block 5: Training
Principles
Every workout is a foot (and spine) workout
Stability before power/strength
Barefoot, active feet
Prioritize movement quality
Exercise vs. Movement
Move well THEN move often
Categories + Demo
Reactive hip stability
Balance: A feedback loop
The value of beam work
Hip screen
Brain training
DEMO: SL, inline, walking, 180, ninja
Loaded positional stability & strength
Adapting to change
Challenging + integrating the foot & hip DEMO: KB switches, halo’s, carries
DEMO: SL perturbations: Matrix, Statue
Footwork
Coordination & body awareness
DEMO: Boxing patterns, 2 step rotation