📖 Static demo — read-only snapshot

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  • The data is a snapshot — it refreshes only when the demo is rebuilt, not live from the database.

Everything else — the body map, progression ladders, coverage heatmap, exercise finder, and all anatomy/exercise/source pages — works fully. The full app (live search + API + database) runs from the source on GitHub.

Gait Cycle

The 8 Rancho Los Amigos phases with phase-specific exercise prescriptions. Stance ≈ 60% of the cycle; swing ≈ 40%.

0%50%100%
ICLRMStTStPSwISwMSwTSw

Stance Phase

Initial Contact (0–2% of cycle)

IC
Functional goal
Position limb for weight acceptance; prepare for shock absorption.
Kinematics
Hip ~30° flexion, knee 0–5° flexion, ankle neutral to slight plantarflexion, contralateral pelvis elevated ~5°.
Kinetics
Rapid vertical GRF rise; heel pad strain 39% in ~150 ms.
Muscle activity
Tibialis anterior peak (~40–50% MVIC), vastus lateralis initiating, hamstrings decelerating swing.
Common deficits
Foot slap (weak DF); forefoot/flatfoot contact (PF contracture); excessive knee flexion (quad weakness or hamstring spasticity).
Phase-specific exercises (2)
  • Eccentric Step-Down
    3×10, 2–3×/week. Progress step height.
    Prepares quadriceps for controlled knee flexion on heel strike.
  • Nordic Hamstring Curl
    3×6–8, 2×/week.
    Hamstrings prepare for heel strike co-contraction.

Loading Response (0–10% of cycle)

LR
Functional goal
Weight acceptance and shock absorption; decelerate downward momentum.
Kinematics
Hip 30° flexion beginning extension; knee flexes 15–20° (shock absorption); ankle PF 10–15°; contralateral pelvis drops.
Kinetics
First vertical GRF peak ~110% BW; eccentric DF moment at ankle, eccentric quad extension moment at knee; energy absorption at knee and ankle.
Muscle activity
Quads 60–80% MVIC (VL peak), TA, gastroc 20–30% MVIC initiating; glute med/max stabilizing.
Common deficits
Excessive knee flexion (quad weakness); knee hyperextension (PF contracture, quad spasticity); lateral trunk lean (glute med weakness — Trendelenburg).
Phase-specific exercises (3)
  • Eccentric Step-Down
    3×10, 2–3×/week. Progress step height.
    Eccentric quadriceps control for shock absorption during weight acceptance.
  • Lateral Step-Up
    3×10 per side, 2×/week. Progress height and load.
    Pelvic stability and frontal-plane control during single-limb loading.
  • Side-Bridge
    3×30 s per side, 3×/week.
    Prevent Trendelenburg-type lateral trunk lean.

Mid Stance (10–30% of cycle)

MSt
Functional goal
Single-limb support; controlled tibial advancement over fixed foot.
Kinematics
Hip extends 30° → 0°; knee extends 15° → 5° flexion; ankle PF 10° → DF 10° (tibia advances); contralateral pelvis at lowest.
Kinetics
Vertical GRF minimum ~80% BW; increasing DF moment (eccentric PF control); ankle absorbs energy.
Muscle activity
Soleus/gastroc 30–60% MVIC (increasing); TA decreasing; glute med peak for pelvic stability.
Common deficits
Excessive knee flexion (PF weakness); lateral trunk lean (glute med weakness); increased step width (ataxia).
Phase-specific exercises (5)
  • Lateral Step-Up
    3×10 per side, 2×/week. Progress height and load.
    Glute med engagement to prevent contralateral pelvic drop.
  • Heel Raise (Eccentric Emphasis)
    3×15 bilateral → 3×10 unilateral, 3×/week.
    Eccentric soleus control during tibial advancement.
  • Single-Leg Stance on Unstable Surface
    3×30–60 s per leg, daily.
    Single-limb support demand replicated in isolation.
  • Forward Lunge
    3×10/leg, 2×/week.
    Hip extension under single-limb load.
  • Side-Bridge
    3×30 s per side, 3×/week.
    Frontal-plane pelvic stability during single-limb support.

Terminal Stance (30–50% of cycle)

TSt
Functional goal
Prepare push-off; begin forward propulsion.
Kinematics
Hip 10–20° hyperextension; knee near full extension; ankle max DF 10–15° then PF begins; pelvis forward rotation begins.
Kinetics
Second GRF peak; peak concentric PF moment; ankle positive power generation (push-off prep).
Muscle activity
Gastroc/soleus peak 60–80% MVIC; hip flexors initiating.
Common deficits
Premature heel rise (PF contracture); delayed heel rise (PF weakness); insufficient hip extension (HF contracture, weak hip extensors).
Phase-specific exercises (3)

Pre-Swing (Toe Off) (50–60% of cycle)

PSw
Functional goal
Push-off, limb unloading, swing initiation; generate forward propulsion.
Kinematics
Hip neutral to 10° flexion; knee flexes rapidly 35–40°; ankle peak PF 15–20° at toe off; pelvis continues forward rotation.
Kinetics
Second vertical GRF peak ~110% BW then rapid unloading; maximum ankle positive power; knee absorbs energy.
Muscle activity
Gastroc/soleus maximum; TA second peak begins; iliopsoas and rectus femoris initiate.
Common deficits
Inadequate push-off (PF weakness); excessive knee flexion (RF weakness); toe drag (weak DF).
Phase-specific exercises (3)

Swing Phase

Initial Swing (60–73% of cycle)

ISw
Functional goal
Foot clearance and limb advancement; accelerate limb forward.
Kinematics
Hip flexes 15–20°; knee peak flexion 60–65° (clearance); ankle DF toward neutral; pelvis continues forward rotation.
Kinetics
No GRF; hip flexion moment, passive knee flexion, DF moment; hip generates power, knee absorbs.
Muscle activity
Iliopsoas, TA, RF (regulates knee flexion); hamstrings control velocity.
Common deficits
Stiff-knee gait (RF overactivity, quad spasticity); toe drag (weak DF); hip hiking (compensation).
Phase-specific exercises (2)

Mid Swing (73–87% of cycle)

MSw
Functional goal
Continued limb advancement; position limb for terminal swing.
Kinematics
Hip 25–30° flexion; knee extends 60° → 25–30° flexion; ankle neutral DF; pelvis max forward rotation.
Kinetics
No GRF; passive pendulum mechanics; minimal active power.
Muscle activity
TA sustained (clearance); hip flexors decreasing; hamstrings initiate deceleration.
Common deficits
Toe drag (persistent weak DF); circumduction (compensation for inadequate knee/ankle control).
Phase-specific exercises (1)

Terminal Swing (87–100% of cycle)

TSw
Functional goal
Limb deceleration; position for next initial contact.
Kinematics
Hip 25–30° flexion; knee extends near full extension; ankle neutral; pelvis decelerating forward rotation.
Kinetics
No GRF; hip extension deceleration moment; energy absorption at hip and knee.
Muscle activity
Hamstrings peak (deceleration); quads eccentric; TA preparing for heel strike. Quad/hamstring co-contraction in ~90% of strides.
Common deficits
Hyperextended knee (hamstring weakness); flexed knee (hamstring contracture, quad weakness); foot drop (weak DF).
Phase-specific exercises (1)