Daily Mobility Exercises by Dr. Kelly Starrett › Forums › General › Left Navicular bone

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    • 01/16/2014 at 11:06 am #70725
      Avatar[email protected]
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      For the life of me I can’t get my right navicular bone to drop.  I literally came across it because I was explaining to people how to create an arch, but my right foot just simply always has one.  It was then I noticed my left foot caves in and I have to be mindful of creating that arch.  I know the treatments for the feet, but I was just wondering what upstream symptoms come from this?

    • 01/16/2014 at 11:42 am #73815
      AvatarAnonymous
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      You don’t want your navicular bone to drop.
      Episode 07: Bro, Your Navicular Bone Dropped
      Episode 349: What If We Just Used a Joint Stability/Function Approach?

    • 01/16/2014 at 11:43 am #73816
      AvatarNathan Richer
      Participant

      http://www.mobilitywod.com/2010/08/episode-07-bro-your-navicular-bone-dropped/


      have you looked at your knee – does it collapse inward more so than the right? there could be a lot of reasons for this – it can be poor glute activation to keep the knee out, as well as poor hip mobility on that side.  
    • 01/16/2014 at 1:49 pm #73817
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      I know not to let the foot drop in its just odd that my left is the one that drops in. My right hip is way more tight then my left. My left external rotation is worse then my right but it’s nothing serious. External, internal, and flexion seem pretty good compared to my right.

      Gluts activation is something I don’t understand too much. I think It’s because it’s not really discussed too much. But I can control my gluteus and even flex each side separately.

    • 01/16/2014 at 2:02 pm #73818
      AvatarNathan Richer
      Participant

      ha yeah maybe i shouldn’t say glute activation because it implies activation/control of an individual muscle which isn’t as helpful as dealing with movement which is more than just the glute.

      so yes if you can flex it, that is great but does it flex when you need to use it in movement? one does not imply the other. it has proven that movement patterns do not translate to other movement patterns automatically. just because your glute is firing in one movement doesn’t mean it will fire correctly in another movement.
      standing ideally demands the glutes. most of us stand around with our glutes turned off which is bad. but it is entirely possible (i’m a prime example) that one glute fires better than the other. like you, my right glute fires much more cleanly and easily in a variety of movements. but my left for some reason lags. 
      i’ve been consciously squeezing glutes during a variety of movements to get them to fire properly (i’m not a CF guy but a KB guy).  i also worked with Roop and he had me work the TFL and adductors and it turns out they were inhibiting my left glute from firing.  now my left glute is doing much better AND it also keeps my navicular bone on my left foot from collapsing…
    • 03/09/2014 at 5:49 pm #74271
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      I think my left glute is lacking behind my right glute.

      I have been trying to activate my glutes via clam shells and couch stretch.  As well as keeping glutes turned on through out a Glute Ham raise exercise.  Just really focusing on my brain holding the muscle through the movement.  I know for sure I can’t activate them when I am in a squat — Basically once I descend everything seems off — it almost seems impossible to have them activated through throughout the squat besides the top position. Would I be taking your info and applying it correctly?
      Also, to take my left nav bone off the ground I am simply just taking it off the ground and arching my foot.  It seems like I haven’t been able to train this behavior without thinking about it.  
    • 03/10/2014 at 10:43 am #74278
      AvatarNathan Richer
      Participant

      When you descend into squat, the glutes are mostly trying to lengthen so flexing them isn’t going to work. however, it’s the glute medius that helps drive the knee outward and upper leg into external rotation. this is the glute you want to activate which also helps keep your navicular bone off the ground.

      when you descend into squat, are your upper legs driving outward into external rotation?
      when you ascend out of squat, do your best to squeeze the glutes on the way up instead of relying solely on your quads. this will help too.
      when you first train behavior, it will require conscious effort to do it. so arching your foot by conscious means is ok in the beginning. over time, you imprint the behavior and it becomes natural.  try also while standing, flex your glute to turn your knee slightly outward, which should lift your nav bone up too.  practice this whenever standing still – brace in the core 20% but also 20% in the glutes and use the glutes to slightly move the kneecaps outward and feel the torque driving into the ground. 
      if your left glute is lacking, like mine was!, try hip openers with bands, as well as smashing the left TFL and adductors. there could be some tightness in those areas which inhibit glute activation.
    • 03/13/2014 at 9:57 pm #74305
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      David,

      I didn’t answer your first question — it actually is facing outward when I create an arch and is mainly facing the middle when not
    • 03/13/2014 at 10:42 pm #74306
      AvatarNathan Richer
      Participant

      did you mean my query about the knee?  yes if you have an arch, then the knee will most likely be facing outward. if the knee starts rotating inward, then the nav bone will most likely drop….

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