The missing link to your Mobility Training
Maybe you have been doing your hip mobility work, exercises, and/or feel that you have pretty good hip mobility to begin with. BUT maybe you still feel like there is something missing when you are working out that is leading to LESS glute and butt activation.
You are NOT getting the booty burn you want and know you can have!!
SO what's the MISSING LINK?!?
It might be your feet!! Feet Mobility to be Exact.
Tight feet that do not articulate well through the mid-foot -often times will not perform well when weight-bearing- AKA when walking/standing and doing all things on your feet. Which can then lead to collapse of the arches, knees and inevitably less core/pelvic floor and hip activation.
SO FEET MATTER.
Do not sleep on this video.
I promise you- for a lot of you that has had history of low back, hips or knee pain- your feet have played a role in the history of your pain.
Your goals with your feet are to be able to:
Gap the toes
Articulate them individually one toe at a time
Lift the toes without rolling into the ankles or swaying at the knees
Ground the toes to the floor while getting up and down, squatting, lunging etc
Create an active arch support for yourself while weight lifting and squatting to allow flat/minimal drop shoe use which is recommended when you are weight lifting and doing heavy leg work. You want to feel the ground and power through your feet.
After the video on Feet Mobility- you MUST try it in standing! You might be surprised with what you can and can not do! Do not be discouraged if it is hard- it is hard for MANY! It is all part of the brain training- so give your brain some grace.
Watch your 6 minute Foot Mobility video HERE
What’s the takeaway on the foot mobility video?
Are your feet mobile or not??
Most realized that your toes are not mobile and even worse- seem stuck together! Don't worry- there is hope for you!
Let’s go through the whole chain of events with leg mobility. As they say “ everything is connected”.
If your toes do not move well, then the mid foot will not move well. This will feed into limited ankle range of motion and control. AND the two ankle bones that poke out at he base of your foot, are the same two bones that make up the bottom of your knee joint.
Clearing the chain of events is the BEST way to make sure it is all working WELL!
Here are 3 ways to work on your feet, ankles and knees. And a ANOTHER 5 minute video to guide you through it!
I believe the more I can share ways that has helped my patients move and feel better, the more I can impact others to do the same for themselves. All you gotta do is listen. And follow along and take my advice when I say " YOU can restore your movement yourself!"
So- are you ready? ANOTHER 5 minutes of just doing the thing, learning more and moving better.
All the things below will be in the video at the bottom.
Gap those toes! You buy toe spacers via Amazon. There isn't one brand I personally recommend yet because everyone has a preference. There are spacers you can wear at night- great start. And spacers to wear in the day ( in your shoes). All great options. And usually cheap. ANOTHER option is using a SOCK. Weave that sock in between all your toes and boom- toe spacer.
Ankle CARs- Controlled, Articular Rotations. CARs. CARs is the honey pot of all mobility training. Where it starts and where it progresses. Get isolated in your joints and you lock your lower leg with your hands, and get through all 4 planes of the foot. Deliberately and with full effort. It should be hard.
Knee CARs- yup another CAR. Lock your thigh and move through the knee as the knee SHOULD be able to ROTATE! Move deliberately and with full effort- can't say that enough.
Watch your 5 minute leg mobility video HERE
So there you have it. TWO short videos that will create BIG changes in your legs, your function, and overall mobility to be your most mobile and resilient self!
That’s all for now!
Your PT and Pilates Bestie!
xx- Christa Ordonez, PT, DPT