Your Ankle Position Influences Your Knee Function
The inside structure of your feet is not clearly visible from the outside. When you learn about the significance of the foot structure at the ankle joint you can understand the influence of your foot arches and the ankle position on the knee joint.
The key to this relationship can be found in the shape of the shin bone. When you trace the shin bone downwards along the leg, you’ll find it ends on the inside of the leg as your inner ankle bone.
The outer ankle is one end of a different bone, the fibula. Integrity of your leg and ankle structure is maintained by the fascia and other tissues connecting to and encasing the lower leg and foot area.
Each ankle bone, or talus, has flat vertical outside surfaces. These outer surfaces match the flat inner surfaces of the ankle areas of both the shin bone and the fibula.
Ankle movement - pointing and flexing of the ankle - happens when these flat surfaces rotate against each other.
It is this...
In the range of postures associated with modern yoga practice, front splits are one of the most frequently aspired to, along with wheel pose, and head- and hand stands.
Difficulties accessing and practicing front splits / forward splits / hanumanasana, are often considered to be tight hamstrings.
Of course a certain amount of length on the back body is helpful to straighten the front leg while keeping the body upright.
However, the main overlooked mobility aspect in front splits is the backbend of the body on the side where the leg reaches out behind.
The entire side of the body, from toes to fingers is in extension.
Note too the backbend throughout the upper leg - pelvis region.
Upper thigh muscles are often chronically tight, along with the hip flexors. To avoid the hips twisting open to the side, the front portion of the inner thigh muscles, the upper portion of the front of thigh muscles and the lower hipflexor muscles need to produce coordinated length for this pose to be...
Watch this video for a look at locust pose to support your sitting posture.
Don't we often find ourselves sitting slumped using our arm or hand to prop us up when at a desk or table? This is quite an external body support.
In this video, we’ll take the first step and focus on the muscles along the spine in the back, often collectively called the erector spinae muscle group.
One pose that really addresses these muscles, is the locust pose, or salabasana.
To really get to the bottom of this, we would need to look at many different factors coming together. The many different muscle groups and postural support ideas.
In locust pose, or salabasana, we lie on our belly and lift both the torso and the legs up against gravity.
The active muscles for lifting up are along the back side of the body. Since muscles only pull, and do not push, we can imagine ourselves a little bit like string puppets. The strings on the back of the torso or spine and on the back of the legs need to pull to lift...
Hi my friends,
let’s take a look at a practical application for yoga poses.
When we’re honest, many yoga poses are positions we’re not really encountering in our daily life.
But when we pay attention, we can notice how some postures, especially transitions or elements of the pose are great preparations for improving daily tasks.
The example I want to look at with you today is chair pose, or utkatasana.
Here we lower our bodyweight into bent knees and hips. It is in the coming up phase, where we straighten knee and hip again, that we see the similarity to walking upstairs.
While some teachers like to emphasize what’s happening in the spine, in this video I like to point out a few actions in the lower body.
Chair pose can strengthen the lower front of thigh muscles. When we keep out feet and knees a little apart, rather than leaning the knees against each other, we also ask the inner and outer aspects of the front of thigh muscle, the quadriceps to chip into the...
What do do about clunks in loose joints
Recently a few people have asked me about clunks and instability in their joints.
The people described themselves as hypermobile.
Joints can crack and ‘clunk’ for a number of reasons. This video examines these clunks in more mobile people.
Anatomically, extra mobility comes from extra space in the joint. This greater space permits more mobility before the bones get to a position of compression - pressing against each other to limit further movement.
The space, or distance between individual bones is held by fascial components. Ligaments and the joint capsule are considered part of the fascia system.
Extra mobility in a joint stems from either more space or greater mobility in the fascia itself. This mobility can be the result of less tone on the tissues. This is sometimes called ligament laxaty.
If you find yourself to be someone with more mobile joints, this doesn’t mean you have a problem with your joints.
The solution or help...
You might be wondering what skipping rope has to do with yoga.
Well, it doesn't and it does.
On the one hand it's quite obvious we do not do skipping and hopping movements, especially not repeatedly, in yoga practice.
On the other hand, you can also see from skipping rope, or in fact, any kind of jumping around, that this doesn't happen without the engagement of our muscles. So when we practice, particularly active postures, flows, vinyasa and similar practices, we do need to engage our muscles.
Skipping rope teaches us to engage muscles to support dynamic movements.
If you want to learn more about how to engage your muscles in yoga practice, and how to practice safely, take a look at the AnatomyShow online courses.
Learn with the courses how to engage and work with your fascia, how to have strong feet and ankles, how to protect your knees from hyperextension, how to keep your spine safe and how to have strong shoulders for inversion practices.
Make use of the current 20% off sale...
The knee is NOT a hinge. It can twist and slide.
The shin bone / tibia ends rather flat, while the thigh bone / femur meets this flat top with two convex round bony ends. There is no connection or stability inherent in the joint or skeletal structure of the knee. All restrictions to this joint, making it appear to some as a hinge, are the result of soft tissue structures.
Depending on the density and strength of each person's soft tissue the knee joint might present with more or less of this passive support.
Real knee support requires active engagement of muscles. The resulting forces have a strengthening and supportive effect on the knee joint.
However, because of the open structure of the bony parts of the knee joint, movements in all directions are possible. Trying to support the knee only linearly, as if it was a hinge, leaves it vulnerable to strain in all the other directions.
One of the muscles that can provide an aspect of knee stability is the quadriceps, or...
Anyone who has experimented with rolling the sole of the foot knows the results.
The foot feels more loose and forward bends are less restricted.
The reason for this miraculous trick is often assumed to be lengthening of the fascia tissues under the foot. Namely the Plantar Fascia.
However, this piece of fascia is generally so strong, it won’t respond to rolling with lengthening.
Still we feel and can experience rolling the sole of the foot creates length.
What is going on?
More than creating length, we are aiming for mobility.
The ability of the layers of fascia membranes to glide over one another will provide more mobility than lengthening the tissue. At the same time tissue strength and integrity is preserved.
Now that we know we’re looking to restore tissue glide, we can ease off the intensity - you’re not going to squeeze the plantar fascia into a longer shape.
Movement is your choice. Know your body and take an AnatomyShow course.
This video features a short explanation of two perspectives on drinking water during yoga practice.
Drinking water during yoga practice is an at times hotly debated topic. Many people suggest a traditional reason why not to drink water, others cite government health guidelines.
Among the many arguments for and against, I'm sharing here thoughts on an exercise and a yoga perspective.
Clearly this is not an exhaustive exploration of the issue, but I hope it assists in honing in on a direction to esquire further.