Main Line Physio

The Supination/Pronation Continuum From Chapter 7: Postural Control in Longevity Through Movement http://www.movementprofessional.com/book... When creating torque at the hips, we should find that we automatically move toward the outer (lateral) aspect of our feet. If not mindful, the feet may actually begin to turn out as well. To optimize hip stability, this turnout must be avoided so that the hips have an anchor around which to contract. As by its definition, for torque to be possible, muscle contraction needs to be created around a fixed point. When weight bearing through the lower extremities, this fixed point is the foot and ankle. To optimize ankle stability, supination is king. Ankle supination is a combination of ankle plantarflexion (toe pointing), inversion (ankle rolling inward), and adduction (toes pointing inward), and is the most stable position the human ankle experiences. When standing, this combination of movements creates a strong lift of the medial (inner) arch of the foot. When this occurs, a subsequent gripping of the ground via toe flexion aides in keeping the great toe rooted to the ground so that we don’t excessively roll onto the outside of our ankles. This foot and ankle position allows us the opportunity to create the strongest hip torque available in standing. With this being stated, the aggressive stability of this ankle position is often unnecessary and can be downright limiting to ankle dorsiflexion range of motion during many movements; therefore, it is wise to move through a continuum of options when creating stability at the feet and ankles. To practice this stability continuum, we can start by attaining full ankle supination in a standing position. When in this fully supinated position, we should simultaneously experience high amounts of muscle tension in the outside aspects of our hips, in the region of our external rotators. Once this near-maximal stability is attained, we can ramp down the contractions of the hip muscles, as well as the supinated position of our foot to arrive in what is commonly referred to as a short foot. In this case, the medial arch is elevated more subtly as compared to a fully supinated foot, with the plantar aspect of the first metatarsal head (the ball of the big toe) staying rooted to the ground. An effective cue for this foot position is to think of pulling the inside heel toward the ball of the big toe. This foot position, although not as stable as the fully supinated ankle, tends to serve a more functional purpose as it allows for more freedom of motion of the ankles, knees, and hips without losing medial arch support. The further we pronate toward the inside arch of our foot, the more our hips tend to rotate inward, creating a subsequent valgus (knock knee) angle at the knees. This hip and knee motion has value when negotiating unstable services such as sand, soft grass, and rocky terrains. However, this position does not allow for a stable support structure in which to create strength or power. Therefore, the medial arch should accept weight mainly under mobile conditions and not those conditions in which more stable control at the hips, knees, and ankles is desirable. In this way, our supination to pronation continuum moves from stable to mobile joint activity when moving from supination toward pronation.

Definitely one of the most important courses I've taken. Healthcare needs more pain education. What pain is and how it's treated do not go hand and hand.

Questions with Corey: Cardio In this session with Corey, we discuss all things cardio. Touching upon the differences between aerobic, cardiovascular, and high intensity interval exercise. Other takeaways include:... The value of monitoring blood pressure with yourself and clients Different focuses for general population clients vs. athletes "Strong Endurance" principles of anti-glycolytic training https://www.strongfirst.com/s/strong-endurance-information/ Please comment with questions https://youtu.be/GdwcLhNlwo0

Dr Anne Kirk: Krav Maga, Feldenkrais, and Rotational Power The following is an interview with Dr. Anne Kirk. Anne is a doctor of physical therapy and owner of Principle Movement, a company intent on helping individuals move through life with confidence and success. ... (https://principlemovement.com/) Anne is also Director of Women’s Self Protection for Krav Maga Universal and runs a Krav Maga school with her husband, teaching both children and adults. On top of all this, she has earned her BA in Dance from Goucher College, and received certifications in the Selective Functional Movement Assessment (SFMA), barefoot training, and kettlebell instruction through Strong First. She is a straight up BADASS! In our conversation, we discussion the following: Research on key performance indicators for rotational power The Fekdenkrais method for improving rotation (https://feldenkrais.com/) Common limitations when learning effective striking Bill Hartman, internal momentum, and flow (https://billhartmanpt.com/) PRI, hip shifting and rotation (https://www.posturalrestoration.com/) https://youtu.be/iyvBCsIWCh0

Bretzel Set Up and Demonstration This video demonstrates and explains some important points of set-up for the mobility corrective, the "Bretzel", named for movement legend Brett Jones. The video also shows some simple regressions to make the movement more attainable for the beginner.... Please comment with questions!

Questions with Corey: Integrating Movement Models In this session with Corey, we discuss the commonalities and differences between various movement models such as FRC, PRI and Bill Hartman's Intensive Model. Topics include:... Internal influences on movement The importance of the breath Directional isometric contractions Irradiation, joint dissociation and hip shifting Please reach out with any questions!

Pre-requisite for Rotation: The Hip Shift In this video, I demonstrate and describe the hip shift and three progressive manners of assessing and training it. Please comment with questions regarding any topic you would like addressed.

Hollow Rock Progression This video demonstrates a progression through the hollow body rock. Major takeaways:... Progress from large rocks to smaller rocks to learn progressively increase the concentric propulsion of the rock. Start with hands on shins for support Progress to hands at side Progress "inch by inch" to arms overhead and legs fully extended Maintain an abdominal and hip extensor connection throughout each progression. If this connection cannot be maintained, do not progress.