Dr. Lee Cohen

1. Dr. Lee Cohen Podiatric Consultant to: The Philadelphia Eagles The Philadelphia 76ers The Philadelphia Wings

2. CheckYourself Out!

3. Check Yourself Out • Discover why you have low back or joint pain • Learn basic information on how your body works • Master a self-evaluation

4. Self-Evaluation Check List • Eyes • Mouth • Head & Neck • Shoulders • Back • Hips • Thigh/Knee • Foot & Ankle

5. Preparation • Access to a full-length mirror • Attire: women—sports bra & running shorts/tights men—running shorts/tights **Pen and paper—draw a stick figure of yourself

6. Eyes • Your eyes should always be level with the ground or horizon. • Your eyes will always seek a level horizon. • Note your findings on your drawing. **This picture reveals a lower right eye.

7. Mouth • With a neutral facial expression, your mouth should be parallel with your eyes. • These two observations will form a reference point. • Note your findings on your drawing. **This picture reveals a lower right mouth, but the eyes and mouth are parallel.

8. Head & Neck • Observe if your head tilts to the right or left. • If you have long hair, be sure to pull it up. • Note your findings on your drawing. **This picture reveals a head tilt to the right.

9. Shoulders • Observe the height of your shoulders. • Does one shoulder look lower then the other? • Note your findings on your drawing. **This picture reveals that the right shoulder is lower.

10. Putting It All Together • Possible scenario: Head tilt to the right, lower right shoulder could indicate a longer right leg. • Remember…the body will compensate to keep the eyes parallel with the ground or horizon.

11. Shoulders/Back • Turn to the side. • A “normal” back has a slight kyphosis curve in the upper back and a slight lordotic curve in you lower back.

12. Shoulders/Back • Observe the shape of your upper back. Is there an excessive curve (Kyphosis) or hunch back? • Note your findings on your drawing.

13. Shoulders/Back • Observe the curve in your lower back. Is there an excessive lordotic curve? • Often times an increased lordotic curve will cause your pelvis to rotate forward and create tight thigh muscles. • Note your findings on your drawing.

14. Hips • Face the mirror. • Place your hands on your hips. • Take your fingers and locate the bony portion of your hips that face forward. This is going to be your reference point. • Are these points level, or is one side higher then the other? • Note your findings on your drawing. **This picture reveals that the right hip is higher then the left.

15. Hips • Turn to the side. • Use the same reference points. • Do these points appear to be level, or is one hip rotated forward? • Hips can be tilted side-to-side or front-to-back, which is called pelvic tilt. • Note your findings on your drawing.

16. Knees • Face the mirror. • Is your thigh bone angled out and the bone below your knee angled in? • This condition is known as bow-legged. • Note your findings on your drawing.

17. Knees • Does your thigh bone angle in and the bone below your knee angle out? • This condition is known as knock knee. • Note your findings on your drawing.

18. Knees • Observe your knee cap. • Is your knee cap pointing straight ahead or is it tilted in/out? • Are your knee caps level or is one higher then the other? • Note your findings on your drawing.

19. Knees • Turn to the side. • Observe the alignment of your hip, knee and ankle. **This picture demonstrates normal alignment.

20. Knees • If your knee and leg are curved to the back, this is referred to as Genu Recurvatum or commonly known as “Back Knee”. • Note your findings on your drawing. **Genu Recurvatum/Back Knee.

21. Ankle/Foot • Face the mirror. • Observe the alignment of your lower leg, ankle and foot. • If your foot and ankle roll inward, you have a pronated or flat foot.

22. Ankle/Foot • Turn so that your back is to the mirror. • Observe your Achilles Tendons. • Do they tilt inward? • Note your findings on your drawing. **Pronated Foot.

23. Ankle/Foot • Turn so that you are facing the mirror. • Observe the alignment of your lower leg, ankle and foot. • If your foot and ankle roll outward, you have a Pes Cavus or High Arch foot.

24. Ankle/Foot • Turn so that your back is to the mirror. • Observe your Achilles Tendons. • Do they tilt outward? • Note your findings on your drawing. **Pes Cavus/High Arch Foot.

25. Ankle/Foot • Face the mirror. • Observe the positioning of your toes. • Do they toe in? • Note your findings on your drawing. **Toe In.

26. Ankle/Foot • Observe the positioning of your toes. • Do you toe out? • Note your findings on your drawing. **Toe Out.

27. Medical History • Chief complaint --When did the pain start? --How long have you had the pain? --When do you have pain? --Have you done any treatment? --Have you seen a professional medical care provider? --Are you experiencing any other pain?

28. Medical History • Other information --Has your activity status changed? --Has your workout schedule changed (i.e. duration, intensity, terrain)? --Have you changed your foot gear? --Has there been a significant increase/decrease in body weight? --Do you routinely stretch?

29. Medical History

30. Your Next Step… • Complete assessment. • Complete Medical History. **Printable forms on www.drleecohen.com • Seek out Medical Help. Take your assessment and medical history form. **Primary Care Physician. **Podiatrist—specializes in foot and ankle problems.

31. Your Next Step… • Look for the next in this series of self-help presentations. • It will focus on partner guided observations.

32. Your Next Step… • Dr. Lee Cohen 642 East Chester Pike Ridley Park, PA 19078 (610) 522-9200 www.drleecohen.com