Daily Mobility Exercises by Dr. Kelly Starrett › Forums › General › How to lunge?

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    • 09/19/2013 at 8:17 am #70483
      AvatarTravis Wyant
      Participant

      Hey guys… I’m new here.

       

      I have stacks and stacks of questions, and a very quirky biomechanical set up in my hips and ankle on my right leg… I’ll get to questions about those soon.

       

      What I’m curious about is this – is there any specific guidance on lunges? I play field hockey which is heavily dominated by repeated lunges (as well as being flexed at the hips and ‘leaning’ forward) and I know my ankle collapses when I’m tired.

      I’m currently on chapter 3 of Supple Leopard but have flicked through and can’t see anything on lunge position or mechanics, nor ca I find anything on WOD or youtube from Kelly.

       

      all help and guidance much appreciated.

      Thank you in advance.

    • 09/19/2013 at 2:42 pm #72802
      AvatarAnonymous
      Guest

      Here is a demo vid that show good and bad technique and and an overhead variation.
      http://www.youtube.com/watch?v=4qoYbW34tFU
      Key point knee is never infront of the toe
                      push up through the heel of your front foot.
      Start with lunges then move to walking lunges.
      Do you know why your ankle collapses?
      Do you have flat feet?
      What is your ankle rom like?
      Pro Episode # 44: The Last 25% of Your Ankle Restriction (Snatches and Pistols here we come!)
      Ankle Positional Fault Fix: Jill Miller Style
      Free Your Heel, Free Your Mind
      Episode 07: Bro, Your Navicular Bone Dropped

      Are your hips tight?

    • 09/20/2013 at 5:35 am #72809
      AvatarTravis Wyant
      Participant

      Oh wow – thank you for that 🙂

      I’ve only just started on this supple leopard journey as I have totally re-built my training programme, from just pounding away in the gym 5 times per week, to one heavy lifting session and one global metabolic conditioning session where I perform super slow reps trying to ingrain the absolute correct form throughout the repetitions.

      Some basic info on me (I will try to keep it short yet detailed enough):

      39 years old. I developed Perthe’s Disease in my right hip at age of 9 (which is relatively late and causes more problems). My right leg is now around 1.5cm shorter that my left because of this. My external rotation of this hip is impinged (I don’t know if it’s structural, incredible tightness or probably both), as I’ve gone through life, my body has adapted to this position, so my ankle collapses a lot easier on the right side. Even at rest, if I let my legs just hang, my right foot as actually sitting at a more supinated angle due to this over compensation, so it’s super tight. (check out this picture of me performing a pass in hockey and look at what my right ankle does subconsciously as it’s stable position)

      so I do have tight hips in the general sense also. I’ve already started doing some of Kelly’s exercises (especially the super squat hip sequence video) that build upon psoas activated lunge positions from my yoga.

      As I’m trying to rebuild every key movement, especially my squat (front and back) / deadlift / overhead press I’ve really noticed all the tightness and local flexion in my system, which is what brought me to Kelly Starrett in the first place. I’m also doing yoga which is really helping.

      you can also see from the other pic, that when I’m driving off on my right foot, it’s natural subconscious position is right out, collapsed ankle, knee inwards.

      I know I have a lot of work ahead of me, but even at my age, I’m determined to get back to a point where the only thing that’s limiting my mobility is the structural things that I can no longer improve, and not merely tightness or lazy soft tissues.

      I’m thinking of doing a one-on-one consult via mobility Wod (once I’ve worked through the book and started practicing the techniques in there) but I think the most beneficial thing to me would be travel over and do it in person (any excuse for a ‘holiday’)

       

    • 09/21/2013 at 8:17 pm #72819
      AvatarAnonymous
      Guest

      Do you wear an insert in your shoe on that side?
      Have you addressed the “external rotation of this hip is impinged?
      Episode 250: Creating Loaded Hip Stability and Torque
      You need to actively cultivate a good position all the time until proper positioning is your default positioning.
      There are several hip based episodes.
      There may be alot there initially, but as you start working on it somethings may get better as other aspects are resolved.
      Good to hear you are going to work on your hip.
      Are you seeing improvements with what you are doing?
      With your ankle collapsing I would take a look at your foot as well.
      Your feet may need strengthening.
      Yes, working with Kelly in person is an excellent idea if schedules allow.

    • 09/22/2013 at 2:38 pm #72827
      AvatarMartin Repcek
      Participant

      Those pictures look familiar. Does your right leg swing to the side (circumduction gait) as you walk? Do you have problems walking down stairs? Can you keep your heel planted on the back foot as your reach down to the next step without the knee collapsing in? Any stiffness in the big toe? Those are the biggest problems I noticed with everyday activities before I started fixing my problems. 

      Circumduction gait explanation: https://www.youtube.com/watch?v=VAyeYzbQJNg (Don’t immediately start thinking you have a leg length discrepancy after watching this.)
      Here is a test to assess your ankle dorsiflexion. The test also serves as a good exercise. According to my physical therapist you need to get at least 4 inches. When I first started two inches was a challenge.
      The link to Pro Episode #44 that Kaitlin provided will probably be a good one for you. Kelly just had DailyRx to kind of do the same thing on your own. (Sept. 21?) Start with some hip mobilizations and do some smashing along the tibialis posterior and the IT band/TFL. If your problem is the same as mine you’ll be working at this for a year or two. There are likely several dysfunctions that are reinforcing each other. 
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