Summary
In this episode, we welcome Dr. Sue Mayes, a distinguished physiotherapist and senior lecturer at La Trobe University, who is renowned for her expertise in injury prevention and rehabilitation, particularly in elite dancers and athletes. Dr. Mayes discusses the significance of foot intrinsic muscles, focusing on their role in ballet and sports injuries. She explains common issues like hallux valgus and foot arch control, emphasizing the importance of intrinsic muscle strengthening to enhance performance and reduce injury risk.
Dr. Mayes shares insights into effective foot strengthening techniques, such as banded exercises and stair running, while highlighting the limitations of traditional exercises like toe doming. She also explores the impact of footwear, advocating for a gradual adaptation to minimalist shoes. The conversation covers the role of intrinsic muscles in chronic conditions like ankle instability and shin splints, and the need for a comprehensive approach that includes calf and hip strengthening.
Listeners gain practical tips on creating foot strengthening programs, selecting appropriate exercises, and understanding the nuances of rehabilitation across different sports. Dr. Mayes underscores the importance of balancing foot strength and emphasizes the need for proper footwear to prevent stress fractures. The episode concludes with a call to acknowledge the lateral foot muscles and their role in distributing load effectively.
Content
00:00 Intro
01:01 What are Foot Intrinsics?
01:40 Most common foot/ankle injuries in Ballet
02:20 Hallux Valgus
04:30 Taping for Hallux Valgus
06:12 Quantifying intrinsic muscle strength
08:03 Foot Arch
09:45 Sponsor
10:35 The dome exercise
12:30 Common misconceptions
13:43 Footwear
17:40 Intrinsic Foot muscle weakness as risk factor
19:50 Performance Impact
22:25 Building a foot strengthening program
27:32 Sponsor
28:44 Strength program progression
30:50 Balance program
32:43 Focus on Abductor Hallucis
34:42 What else to focus on?
36:15 Plyometrics
38:25 Footballer are like Ballerinas
41:12 What clinicians should know about feet
42:26 Sue's closing thoughts
44:10 Contact info & Outro
Bonus Material
Download the referenced transcript including PubMed Links and a high-resolution infographic on this episode as part of your Physiotutors membership on the Physiotutors App.
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