Icecold's mobility thread

[duvet77]

Nice one. Cheers dom.

 

[Indie]

Hi guys!

Just after a bit of advice really and figured this might be the best place for it.

Long story short, I have patella tendinitis. Picked up from a football related injury when I was younger, and progressively got worse over time due to not really getting it checked out until recently (I know I know!). Now, I think it is my posture that is something I drastically need to change to make this better!

I saw a physio, and she suggested some bog standard strengthening exercises, which I can do np... She also mentioned that I should invest in some insoles as I've become a little bit flat footed. Anybody have any input on this? i.e will it actually help my knees or just a bit of a time waster?

This may seem weird, or at least difficult to explain, but in my current standing posture, I lock my knees back, so they are totally not flexible (going backwards)... I don't really know how long I've done this for, but I know it needs to stop! Can anybody suggest anything that would help me in doing this.. other than obviously being aware of it and adjusting everytime I lock them?

Sorry if it seems really vague, I can provide pictures of said locked knee if it would help at all...

Cheers,

 

[Djdom56]

So the way insoles work (in theory) is to reposition your foot to create upstream stability. Seems fine, however they don't address the underlying issue which is causing the lack of stability which can come from more than just your feet. There may be a problem in your hips for example. They also only work when you are wearing them which causes another issue in that if you don't stimulate the muscles that would normally provide that stability then they will become less effective and in all likelihoods atrophy causing more issues than before.

The best thing to do is to step down the long road of trying to teach your feet to work again. It really is the best option for your general health but it won't be quick. The insoles will probably cause temporary relief but they won't fix anything. Kind of like taking a painkiller when your leg is hanging off. There should be plenty of resources in this thread for fixing feet which we may be able to add to if need but for now get cracking on that .

Can you elaborate on this paragraph at all:

This may seem weird, or at least difficult to explain, but in my current standing posture, I lock my knees back, so they are totally not flexible (going backwards)... I don't really know how long I've done this for, but I know it needs to stop! Can anybody suggest anything that would help me in doing this.. other than obviously being aware of it and adjusting everytime I lock them?

 

[Syla5]

if you have a desk job and a golf ball then you can easily hammer the bottom of your foot regularly throughout the day. I am 10 days in to working on my flat foot and am seeing improvements, previously i tried but consistency was the issue. Even just the stimulation of the soft tissue on the sole of your foot regularly will provide improvements.

 

[Indie]

Can you elaborate on this paragraph at all:

Thanks for the info on that, really helpful! I've been having a read through the thread so I'm sure I'll'll stumble across feet things. so I'll be sure to have a read.

Nice to know the info on insoles especially!

In terms of my knee... I've had a little research, and I guess the term is hyperextended. found this article below, albeit on yoga, but it kind of explains in the first paragraph of "do you hyperextend?"

http://www.yogajournal.com/practice/997

Wearing minimal or tight-fitting clothes so you can clearly discern the alignment of your legs, stand sideways in front of a full-length mirror, far enough away that you can see your whole body. In normal standing alignment, the leg forms a straight line from ankle to hip, with knee over ankle and hip over knee. If your knee is hyperextended, however, the leg will appear to curve back, with the knee behind an imaginary straight line drawn from ankle to hip.

EDIT:

if you have a desk job and a golf ball then you can easily hammer the bottom of your foot regularly throughout the day. I am 10 days in to working on my flat foot and am seeing improvements, previously i tried but consistency was the issue. Even just the stimulation of the soft tissue on the sole of your foot regularly will provide improvements.

I've got a desk job.. and many golf balls! I guess you just roll them under your feet.. orrr?

 

[Syla5]

..

 

[Indie]

Wonderful! - Feet of iron, here we come!

Thank you, sir!

 

[Djdom56]

Thanks for the info on that, really helpful! I've been having a read through the thread so I'm sure I'll'll stumble across feet things. so I'll be sure to have a read.

Nice to know the info on insoles especially!

In terms of my knee... I've had a little research, and I guess the term is hyperextended. found this article below, albeit on yoga, but it kind of explains in the first paragraph of "do you hyperextend?"

http://www.yogajournal.com/practice/997



I've got a desk job.. and many golf balls! I guess you just roll them under your feet.. orrr?

So your knees hyperextend?

This probably means you have some issues with lumbar extension and short hip flexors. Take a look in the OP of this thread or on MobilityWOD for techniques to fix these. You'll also want to think about strengthening posterior chain, so hamstrings and glutes among other things. Linked to all of the above is having a strong and effective core as has been mentioned in your log. There are several resources for this and others useful bits here.

In terms of golf balls and your feet. Yes do roll them. The idea is to break down the sticky bits in the muscles that stops them working properly. Get smashing .

^ wizard

 

[Indie]

I guess so...! lol they constantly seem to be like it though!

Sounds good, I'll take a look at them when I get home tonight

Thanks for the help guys, appreciated! got a lot to work on.

 

[Suarez7]

I'm going to try that golf ball thing, flat footed, even had my running analysed at a sports footwear outlet and the trainers I bought seemed to not help in the slightest.

 

[icecold]

Fixing flat feet is a lot more than just rolling your feet. Make sure you're doing everything in the post.

It's also worth doing general glute and glute medius strengthening exercises, as well as general hip mobility.


Indie, how is your hamstring strength? If you're answer is "I don't know", get working on it

These (with no weight):

and:
GHRs
RDLs
Deficit bulgarian split squats
Hamstring curls

Also, buy a foam roller and attack your quad. Go and see a graston practitioner for your tendonitis.

 

[Syla5]

..

 

[icecold]

I did that myself a few pages back, I thought you'd posted that. Brb.

 

[icecold]

I added some bits to this version too.

Updated this post:

Dealing with flat feet/collapsed arches/over pronation


This is a pretty common problem, but if you don't address it, it's quite likely for this to cause lower back and knee problems. Not to mention it completely compromising your athletic performance.

This explains it quite well, but he does talk about some advanced concepts. Understanding what's going on will make working on the various areas easier, so google or ask if you have any questions:
http://www.mobilitywod.com/2010/08/episode-07-bro-your-navicular-bone-dropped/


Fixing the issue involves addressing two aspects:

1) Flexibility and general tissue quality.

2) Strength and activation of the muscles that support the foot.

First step to fixing your feet is easy, just stand on your ball and abuse the tissues of the bottom of your foot. A golf ball is preferable here.

Details here:
http://www.mobilitywod.com/2011/07/episode-279-mob-those-lower-leg-bits/

He also mentions attacking your posterior tibialis, which is responsible for maintaining your arch.

More details here:
http://www.mobilitywod.com/2010/12/episode-115-lower-leg-sliding-surfaces/
http://www.mobilitywod.com/2011/07/episode-293-haiku-winner-travel-ideas-and-your-feet/

Everything mentioned is relevant. Also try hitting your anterior tibialis, which is on the outside of your shin bone.

Flat feet are also associated with tight Achilles, fix it!
http://www.mobilitywod.com/2011/12/episode-350-tack-and-floss-heel-cord-edition/
http://www.mobilitywod.com/2011/09/episode-319-protect-those-heel-cords-man/

These videos explains some concepts fairly well, and I also like the exercises they're suggesting. It's very important to develop the intrinsic muscles of the foot:
http://www.youtube.com/watch?v=2AwRK3js5dg
http://www.youtube.com/watch?v=lUDjgdl5eOQ
http://www.youtube.com/watch?v=i2cHPeX-xU8
There are lots of other videos and articles regarding this, most foot exercises will be useful.

Also important is walking correctly:
http://www.mobilitywod.com/2011/11/episode-343-stop-walking-like-the-duck-you-arent/

Here are some other videos from Starrett:
http://www.mobilitywod.com/2012/08/rebuilding-your-feet-with-brian-mackenzie/
http://www.mobilitywod.com/2012/08/rebuilding-the-feet-part-2/

 

[Syla5]

I did that myself a few pages back, I thought you'd posted that. Brb.

Nah I quoted your post to my log, couldn't find the original post so required from my log. Will check out the added extra stuff

 

[icecold]

No worries

Would you mind editing your posts here to avoid confusion? There's currently a whole bunch of guides on this page

 

[Syla5]

Haha sorted.

 

[icecold]

<3

 

[Indie]

Fixing flat feet is a lot more than just rolling your feet. Make sure you're doing everything in the post.

It's also worth doing general glute and glute medius strengthening exercises, as well as general hip mobility.


Indie, how is your hamstring strength? If you're answer is "I don't know", get working on it

These (with no weight):


and:
GHRs
RDLs
Deficit bulgarian split squats
Hamstring curls

Also, buy a foam roller and attack your quad. Go and see a graston practitioner for your tendonitis.

Thanks for that. I actually have no idea so I do need to work on these, tonights gym session will most likely focus on just legs!

Just had a quick run through those hamstring workouts, never even seen a Bulgarian Split Squat before so that should be interesting. I have a feeling i'll be falling all over the gym

Any specific roller I should get? I've seen the rumble rollers which look awesome, but have no idea which one would be best. Price doesn't really make much difference as I have a birthday coming up \o/

Will probably have to search for a Graston Practitioner. found on in Solihull but thats quite a way away from where I live!

 

[Delvis]

Graston? Lawd have mercy.

I have a standard hard roller (EPP from 66fit), the rumbles are good but it depends if you want to go straight in to the deep end really. The EPH ones are a bit naff so wouldn't even bother with those unless specifically needed.