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WHAT IS VIRTUAL MOBILITY COACH?
The Ready State Virtual Mobility Coach is like having a virtual Kelly Starrett in your pocket.
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Follow up question – if you get a month’s subscription – do you still get access to the last webinar? Or do you just not get any webinar this month?
I’ve had the same concern.
Here’s my understanding:
If you’re “pushing your knee’s out”, hinging properly, using your hamstrings, and keeping everything tight, then your knee should be moving properly in either situation. Since your femur and tibia have some rotational capabilities (which can be seen clearly when using the popliteus to rotate the tibia) you can get the knee into a good position so long as you have proper mobility. Your ankle and hip then act to create stability and to connect and engage all of the appropriate muscles for the movement.
Pointing your toes outward is a compensation for tightness (or lack of mobility that most people have) that is usually felt in the hip area.
Pointing your toes forward increases the amount of torque generated within the hip joint – which increases stability and power. This can be seen in one of Kelly’s video’s where he takes Diane’s legs and tries to bring them together during a squat. He can’t do so when her toes are forward, but can what her toes are pointed out.
I guess my point was that if there was an underlying issue, I wanted to know how to approach it instead of just relying on the scarf. But if the scarf is the only fix, great!
Having my head forward makes sense. Not sure why I didn’t’ think about it – I guess I thought that since I had my torso in a good position, my head was also in a good position. This also makes sense since it was the muscles on the back of my neck that were killing me.
Thanks Kaitlin!
I’ve also had a similar issue.
Try this and please respond with your results.
Get behind a table, chair, pole, etc, that you can hold. Now take one leg and while maintaining foot contact with your entire foot to the floor, apply external rotation to your leg. I will usually feel tension in 2 areas. 1 – the big toe, and thus through the foot, which is optimally felt when you think about screwing your feet into the ground. 2 – the knee.
Now don’t over torque your leg. Just enough to put tension on your tissues. While keeping this tension, descend while keeping your knee behind your toes. Sort of like a squat, except this is more ROM type work, so you can support your body weight with your other leg and brace yourself by holding onto the chair, table, pole in front of you. Get your butt all the way to your ankle. Pressure should still be kept.
The key here is in order to maintain the arch, you should maintain the tension in your big toe. Now that you’re at the bottom, push your big toe hard into the ground while screwing your foot, and rise. Hopefully you’ve been able to keep your arch through this entire movement by keeping tension throughout the entire leg and foot.
Now the key for me to maintain my arch has been to focus on the tissues that have tension through this movement. I’ve discovered that I never really used my big toes before. I’m also realized that I never used my popliteus as much as I should. Lastly, my inner thigh muscles finish the connection of this movement with my hips and torso. If you can focus on repeating this motion, and strengthening the muscles you feel are weak – you should be able to start maintaining an arch.
For me it’s weird because I now understand the concept of torque in the body and how it creates the arch – but it’s hard to think that as I move (generally) forward through the world, that I have to create a rotation in my legs. Additionally, I have to create this rotation almost the instant I land on that foot. Previously, my muscles felt too weak to do this, and that I might tear something if I tried during a run or anything more than a controlled walk.
Now I can do so during walking and running, but still have issues during jump takeoff and landing.
Let me know if this helps! 😀
Can someone elaborate on the pistol daily? Is this like the 10 min squat where you just camp out in the pistol position for a few minutes? Or is there additional work?
Thanks Jesse!
Now that it’s starting to get colder, I’ll have to try that out in the gym. 🙂
Yup I do realize that rollerblading targets mainly the exterior hip area primarily. But I felt that keeping a steady stride with all 4 wheels really required the inner muscles for the front wheels. The primary driver/que was that I had to push down with my big toe to keep the front wheels stable on the ground. I thought that maybe just with the high frequency, this could help activate and strengthen the inner muscles. Especially if I focus on using those muscles over the others.
How do I know? Well, I’ve had knee problems for about the past 2 years – primarily aggrivated from volleyball and all the jumping. I have a wicked valgas knee issue combined with having a flat foot/arch drop problem that I’ve also been working on. I used to have HORRIBLE HORRIBLE squat form. Pretty embarrasing now that I know better. 😛 I got all the way to having PFS. I’ve come a long way and have decent form when doing squats and deadlifts, etc. But when I get back on the court and am jumping to spike or block, my bad motor control kicks back in and I know my legs aren’t doing what they should.
Also, when I do any kind of isolation strengthening with ham curls and leg extensions, it’s the inner muscles that are really slowing me down. I have to go down to about 35 pounds for each leg with the extensions and only about 10-15 pounds on the curls. This is where my VMO and inner hammies start to have trouble.
I do a ridiculous amount of smashing to just about everywhere on my legs since they have been the primary driver for my pain the past couple of years. I wouldn’t think that they would feel this way in the morning, but it has been getting better.
Sounds like it could be tight hips/psoas. Especially interior.
Just curious….if you’re barefoot, can you squat to at least 90 without having your knee’s come forward or your heels come up off the ground?
Also, if you watch the anti-ice video’s, you’ll notice that they mention the use of the lymphatic system to remove some of the inflammation.
Nope, you do it like you would the knee, just really high up. You get up close and personal with your groin area. But do a few squats, lunges, and the couch stretch and your hips will open nice and wide for super squat form!
You sound like me about a year ago.
Well when I was doing the suggested work on my VMO that was suggested by a PT, I told them about the sounds I was hearing. They said that as long as I wasn’t feeling any pain, I should be fine. My experience and feedback about the doctors in this area have led me here. Maybe I just need to get another opinion.
Also, you can test how well you’re doing with KStar’s jump into a squat test. You start with your legs under you on the ground. Sit back on your feet, the propel your body into the air just enough to get your feet under you into the bottom of a squat position.
I’ve had the exact same issue. I play lots of volleyball, so jumping and landing is constant.