Ankle strength and stability

If your ankles do not have the same range of motion or strength – will that affect your body?

Maybe there is no pain – but if you do not move and stabilise the same on each side you will compensate at your knee or at your hip or at your lower back in order to produce the action.  You will possibly not travel the hip through straight and will swing more on one side – this will create a shortening of muscles in one of your hip flexors.  Which will then effect your performance in your sport – either the power of your stride at take off or in the stability at the landing,  at any rate the balance will be affected because of the asymmetry of the action.

This will have an effect on all sports – cycling – there will be a twist in the lower back as the foot is pushed into the down stroke.

Cycling from behind - straightness

In running as the leg travels behind the body and then through – in the image below see James in the middle his hip twists to his left and his shoulders to his right, and he is bending to the left at the waist, with an inward collapse of his knee – he is loosing energy in the movement of his body.  Merritt on the other hand is solid – his shoulders and hips are square.  His limbs are powering him forwards.

Merritt may not be quicker – because he is heavier – but he will sustain less injury and have a longevity in his sport through lack of discomfort.

running style -hip twisting

In horse riding where one is “sitting”  but one needs to be straight.

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If you see pictures of yourself crooked – it may not be due to your “tool” or your ability – it may be due to your internal/intrinsic biomechanics.  So get it checked out.

 

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The part “STABILITY” plays in speed and powerful actions.

If you slam the door of a room with a wobbly plywood wall as you slam the door the wall will wobble and much of the energy will be lost here rather than in the door actually slamming shut versus slamming the door on a brick wall, which will swing on a firm hinge and will then be directly translated into being shut.

shutting-doorAction is the same.  How do we expect to run when our body crumbles above us?  Or hit a ball in tennis or throw a ball when the trunk is not holding still for the arm to move against.  Running is about our legs moving at pace from the hip joint – and the torso remaining strong and stable.  The upper body can move but it is rotating around the straight spindle of the spine.  The legs are gliding backwards and forwards under the hip which is really quite static – held in place by the core and the trunk muscles to the spine and upper body.

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Go out and look at the average person running on the street.  Bent forwards, lifting the knee up and pushing it backwards.

 

 

Knees rolling in and out, ankles wobbling around, lower back flexing.

There is so much energy lost in the wobbling and moving of the rest of the body, it is not surprising that there is a loss in speed, and inability to improve.  It is not surprising that injury is prevalent and often occurs in the knee, ankle and lower back for the instability.

Versus Olympic runners – running tall and vertical, with strong powerful stomach muscles and pelvis held taught to the lower spine, not an ounce of energy lost in unstable knee movement or lower back buckling or ankle rolling around.  Every bit of energy and push is converted directly into motion forwards.

Pilates is a very good basis for learning how to keep the trunk still and move the limbs around it, however pilates does not address any underlying issues immediately.

If the leg/pelvis (hip) joint is stiff in these people then the ability to perform the full range of motion of the leg from the pelvis will not be there and so the person will compromise and bend at the pelvis to spine joint – causing the lower back or if this is stiff causing the upper back to arch and eventually causing a muscular irritation in the over active area, or a discomfort in the sacroiliac joint if we are talking lower back.  Eventually this causes wear and tear and degeneration of the discs and before we know where we are we are being scanned and operated on for degenerative discs.

Biomechanics Coaching approaches all this – even when there is wear and tear.  I have a passive way of testing and looking at the ability of the body to move around certain joints, whether there are restrictions anywhere, if so what are the effects of these restrictions – are they blocking movement and causing a change in how another joint/area should move and if so – what do we do about the block/route cause of the problem.

This is essential to improve performance and power in sport to be moving from a stable correct base, it is essential for recovery form pain and injury and also in order to avoid further injury.  The body can exist with a fair amount of degeneration, but it needs to be working evenly.

We address all of this at Biospheric Performance – we break down the body and its ability to perform at each joint.  Break down the movement required for the sport and the build it back up to create correct action in a stronger, agile, more balanced way.

 

 

 

 

The role of the Seat and Leg when riding a horse

There is a lot of discussion around seat and leg position in riding horses – the role of each, what one is trying to achieve etc. To strip away all of the detail what we are trying to do is sit on our horses back as lightly and relaxed as possible, to go with their movement whilst remaining in balance and not pulling them of one way or the other.  If I were to sit on your shoulders and lean one way or another I would pull you around and possibly make you loose balance.  This is what we are doing on a horse.

The aim therefore is to sit as lightly as possible using our legs, and stirrups to help us to stay on top of the horse, while using our core as our main stabiliser.  Our own balance and stability keeps us there – we should not be gripping with our thighs and knees and hanging on to the reigns.

When we hang on to the reigns we are literally jabbing the horse in the mouth with the bit, which is at worst “cruel” and at best “not very comfortable”.  This causes the horse to lift his head in the air sink his back and prevents him using his core and driving from the back end.  I would hasten to go so far and pointing out that this can be a major contributor to soreness in horses backs.

Our trunk should be able to support itself. If we hold a weighted bar vertically it does not take much effort to keep it there – if we lean it even every so slightly we will have to grip onto it harder to hold it from falling down.  This is the same as us leaning our body forwards from our hip joint (leg to pelvis) we will feel a substantial increase in core load as we do this – providing we remain straight and do not fold in the middle – as in the jump position in riding and to a certain extent going around a corner.

The second pointer is not to be gripping with our knees and thighs to hold on.  If we look at various teachings we need to be at one with the horse, without being heavy.  We need to be sitting around him and going with him without inhibiting his movement and “blocking” him.  If we push into the stirrups we will lift our bum off the saddle and have a tense leg.  Tension in our legs is hard and not comfortable for the horse, and one of the signals to slow a horse down is to “hold” or “block” them. To slow out movement and they will follow.  With time the horse will become responsive to simply the movement of the pelvis as a sign to speed up and slow down.

We cannot be light on our seat if we are not balanced and clinging on.  clothes-pegA good visualisation is that of our legs being like a clothes peg down each side of the horse and our body straight up.  The area of strength is at the top of the arch, where the string goes through – our bum.  So we stabilise from our bum.  As the horse turns or we wobble we should be using out bum – our gluteus muscles to hold our torso above out centre, rather than centrifuging off to the outside of the bend.  I think a good thought is to be pushing from the feet into the head – so lengthening the body and becoming lighter all the way through – not pushing up from the feet and lifting the seat off the saddle, but sitting taller and lighter.  As if standing.

The key is in strengthening this core control so that we can hold our balance and be independently balanced on our horse.  Only then can we use our hands and arms and our legs freely to guide and aid the horse with symmetrical actions.

 

 

Eye opening account of a woman’s journey with Anti-depressants

A fascinating insight
http://davidhealy.org/the-pill-that-steals-lives

screen-shot-2016-09-19-at-15-01-56Are we medicating people for the right reasons.  Is medication always the answer.

Surely anger, sadness, anxiety, happiness, laughter, depression are all part of the cocktail of human emotions and are reactions to situations.  Surely childhood is about developing a tool box of coping strategies for situations.  Anti-depressants definitely have a place as a short term fix, but is it right that we have 1 in 5 people on Anti-depressants in some of the most highly populated cities.

Do anti- depressants really answer the questions?
What horrendous side effects do they have – headaches/ stomach?  What are they doing to your insides?  To your personality?  Are you as loving now as before – do you get as happy?
Do you have to take other medication to protect other parts of your body?
And then when you feel worse – they say – “wow you really are depressed, maybe we need to up the dose ….”

“You are lucky” I hear people say that you have not experienced depression – no I have never let depression take hold.  I have had happy times and sad times, I have had break ups and lost jobs, and felt a financial burden, but i have learnt the things that balance the “downs” in my life.  I was brought up slightly with a “grunt up and get on with it mentality” which when you are down can feel like no one cares and ones sadness is swept under the carpet – but in retrospect this gave me a healthy balance – go and do something nice and fun if you are feeling down.  And here lies the problem, many people cannot remember what they did for fun, they don’t have time/money/people to do things with.

So then we get to the bigger problem – are you living your life or are you living someone else’s?
What did you do as a child that made your heart sing – that you loved – that made you laugh/smile/ be happy?
What was it about that that you you loved?
What of that are you not getting or doing now?

These questions are the answer to the way out.
Looking at having fun, not over burdening oneself with things one cannot solve, manage.

Normal conditions such as shyness, worry, fear of public speaking are becoming conditions.
These are human behaviours, they should be managed by overcoming them not with drugs.  Drugs mask the situation and dull it rather than solve it – the problem is still there but left in the “can’t cope with that basket”.  I am sure those of you reading this who have taken or do take anti depressants will try to tell me that it is an illness and that you simply cannot get up and move on – and i agree – I think NOW you cannot – but back then when this first started – that first “down moment” – if you had had better skills to deal with that time, maybe just maybe now you would be ok.

Food for thought – great read by someone with first hand experience and a lot of research and medical knowledge in it as well.
But shocking truths like – when medicine is tested do they report all the results – so 50% success rate – or do they say this was successful on 100 people and ignore the fact that 100 others it was unsuccessful with.  I will leave you to google and investigate that – i know what the answer to that question is!!

Pelvic Stability, Knee stability, ankle stability …. which is first?

So the question seems to be where does instability start.

The symptom is often knee pain/ hip pain/ lower back pain/ sore shins/ sore ankles.  How often does one have one of these issues and after seeking help it goes away for a while and then niggles and comes back.


We walk and run and skip and play sport.  All of these actions require us to stand and move from one leg to the other.  We move on a stable base when we walk, dance, run – in rugby, tennis, and golf etc, but sports like sailing, windsurfing, surfing, kiting, horse riding, all require stability in order to move and have control on an unstable or moving platform.
How can we perform to the best of our potential if we cannot do the simple action of stepping from one leg onto the other with stability.
How can we avoid injury and pain if we are unstable – we will be relying on the stronger areas of our body which will get over worked and over used.

If you know you cannot balance, or have experienced instability then maybe you should get in touch – the source of the problem could be one of many things – it could come from poor ankle posture, unstable hips, restricted upper back mobility, tightness in one shoulder and not the other – it may not necessarily be from  the joint that you are thinking or that is sore.  This is the foundation of repetitive strain injuries in knees, backs and ankles.

Race Horse Trainers – Jenny and Chris Gordon working on their core strength along side their fitness for their sport.

Chris and Jenny have both competed racing horses throughout their life – they have had many wins between them on point to point jump courses, none less than they have both taken on the Grand National Course at Aintree.  Now, they train horses and have a consistent stream of runners.  Recently they have decided in their own way and using their own approach to work on agility and fitness for their work and sport for training race horses.  One of the biggest problems with professional sports people is the time commitment and the regularity required to regain consistency when travelling.

Possibly to the surprise of many – “fitness training” is not always thought of to be necessary when one is on ones feet all the time, however, as we get older the niggles catch up with us and the aches and pains start to make our day to day work difficult.

Both Chris and Jenny have had:

  • An assessment to create a picture image of what is going on skeletally,
  • This shows how much certain previous injuries and postural habits are actually affecting their overall movement and performance.
  • This is followed by stretching and mobilising exercises
  • Which in turn has been followed by stabilising exercises
  • Then strengthening will follow.

The problem for jockeys is the race position – which is hunched over and bending forwards.  The shock absorbing and weight loads end up through the knee due to the leg position and there is a lot of pressure on the back from the hip position with short stirrups, and what is thought of as an aerodynamic back posture, also created in order to keep the weight off the horses back and allow freedom of movement and speed.  This race position becomes a way of life in walking, standing and sitting and due to the excessive curve in the thoracic spine potentially puts a huge load on the vertebrae, and hip joint and may even switch certain stabilising muscles off.

The aim is to keep and regain the full range of motion around their joints which in turn will lessen discomfort as the loads required to ride will be spread more evenly around the body, all the while fitness will be increased through doing more diverse exercises to embed the postural corrections.