Daily Mobility Exercises by Dr. Kelly Starrett › Forums › General › Flat feet domino effect

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    • 10/26/2013 at 7:34 pm #70548
      AvatarDavid Wesley
      Participant

      Hello, 

      I’ve had flat feet since childhood and it effected the whole system upwards. Flat feet > valgus knees > uneven pelvis > lumbar scoliosis > kiphosys > forward head. Also my left shoulder and hip are tilted more forward than the right side, and my lower rib / ribs are protruding a bit more on the left side. 
      I’ve browsed a lot on forum here and found a lot of different answers. The one thing I’m sure of is starting with pelvis. 
      Could someone tell me or give like a general guideline of where to start when correcting the pelvis ?
      All musculature surrounding my pelvis is super stiff, just getting in position for couch stretch feels like my quads are gonna snap in half and explode at the same time, QL so stiff it turned to bone ( also more prominent on one side from the back, not sure if QL or some lower ribs), TFL also. 
      One more question, what to do about that tilted left side and can it even be fixed?
    • 10/27/2013 at 12:44 pm #73055
      AvatarAnonymous
      Guest

      Have you worked on strengthening your feet?
      Pro Episode #3 – The Flat Feet Solution
      Rebuilding Your Feet With Brian MacKenzie
      Rebuilding The Feet, Part 2
      Rebuilding The Feet, Part 3
      Spine first.
      The spine is the carriage or chasse for the primary engines of the shoulder and hip.
      Disorganized at the pelvis hip function is decreased.
      Changing the position is the way to improve the function.
      The QL Is NOT a Bone…Even in THE Matt Chan
      Improvements with your pelvis position may correct the tilted left side.
      You need to identify the cause of the issue.

    • 10/27/2013 at 2:56 pm #73057
      AvatarDavid Wesley
      Participant

      Thanks for your response. I’ll get on it ASAP

    • 10/30/2013 at 5:01 pm #73089
      AvatarDavid Wesley
      Participant

      Can you help me with a few other stuff.

      Should I focus only on primary disnormalities ( ie. super tight areas around the hip) and only on those area every day and when I sort that out move on, or do something from everything with a little more focus on primary stuff?
      And also, how much band distractions is too much? Will the joint become hypermobile? 
    • 11/01/2013 at 9:48 pm #73102
      AvatarAnonymous
      Guest

      You want to work on aspects that impact the primary engines of the hip and shoulder as these can impact many movements/skills.
      Pick a max of 3 mobs per day to work with.
      Address one thing for the elements you will perform today, and address one area for skills/elements you will complete tomorrow.

    • 11/15/2013 at 5:43 am #73205
      AvatarDavid Wesley
      Participant

      I got some progress, and a new set of questions, hope you can provide some more insight on what to do.

      QL now seems to be the same size on both sides, and it’s alot softer on touch. over the past past month or so I de-rotated the pelvis numerous times, and now it really feels good, and for the last week symphisis pubica doesn’t click anymore ( so I guess it’s in place) and weird feeling in pelvis/adductor area when hip hinging with torque is also gone, and also biggest progress is when I squat my left knee doesn’t make noises anymore.
      Now the questions.
      Even though it feels as if my pelvis is ok now, everytime I palpate my SIAS the left one is 3-5mm higher ( and it should be lower considering my scoliosis )  , so I really don’t know what’s up with that..
      My right hamstring goes in spasm everytime it’s activated with knee flexed. 😕
      Also, huge lateral right knee pain when sitting with crossed leg, and also missing a ton of ROM for ext rotation.
      And now since the QL is back to normal, I guess the lump on the backside are actually ribs (guessing 12th and floating ones), should I just smash them with lax?
      Thanks.
    • 11/16/2013 at 10:02 am #73214
      AvatarAnonymous
      Guest

      Great to hear you are seeing improvements with what you are working on.
      Jill Miller Smashes Your Guts! (and psoas, and tacked down viscera, and matted down abdominals…) Part 2

      Athlete’s ROM: Full Posterior Chain- Are You Dysnormal?
      Episode 58: Weird Hamstring Problems and Simple Neurodynmaics

      Episode 245: Unglue Your Hips and Thighs
      Episode 138: Banded Squat Mobilizer and A Mid-Line Reminder
      Episode 37: Bias Bias, Hip Er plus Flex, FLex plus ER
      Episode 13: It’s Just Movement, Break it Down

      Episode 271: Full Over Head Test and Super Couch
      Episode 209: Free Your Ribs, Your Mind Will Follow

    • 11/16/2013 at 2:42 pm #73220
      AvatarDavid Wesley
      Participant

      Getting on it right away! Thanks!

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