Hey Mwodathoners,
Today’s mission is an example of why torsional stability at the hip is so important for the downstream structures of the knee and ankle. If the hip isn’t in an externally rotated position during flexion, it’s less likely that the knee will also be in a closed circuit (stable and organized) position. In the case of this athlete, his hip ROM deficits express themselves in poor knee organization. It turns out hinge joints only really hinge well if they aren’t “kinked” or poorly organinzed. Remember to work up and down stream of the “problem” and mobilize those systems that are tight.
Kstar
13 Responses to “Episode 306/365: Set Up the Knee “Hinge” Joint So That It Will Actually Hinge”
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Hella Wicked!! Organizing my knees properly!! You Rock!!
What is (are) the likely culprit(s) causing his torso to fall forward so early in the movement, likely putting a ton of stress on his lower back before he gets a chance to reach parallel?
I’m no expert but I am guessing it is because he has very long femurs and a (relatively) short torso. Its simple physics. His squat form is good for his body type. If his torso was more vertical he would fall over backward. The other thing you might blame is ankle mobility but it looked ok. Just my two cents.
A lot of things. Obviously internal rotation, probably tight hip flexors, weak core
I think this is the best example of a patient that would do well with some DNS. Looks like a global, developmental pattern driven by some femoral torsion/tibial varum/torsion issues helping complicate the picture. I think lots of respiratory activation with core strengthening in developmental positions would be an awesome supplement to the mobs KStar is expertly showing. GREAT eval KStar.
what kind of bands do any of you regular mobilitywoders recommend for these leg and hip exercises? i’ve found versa-loops, where the long ones may work, and aylio fitness… let me know what you guys have had success with. or if anybody knows what the standard CF box carries, that’d be helpful too
Taylor- Go to the Rogue Fitness link search mobility back. Go to the mobility packs link and there are a couple options. The Mobility Combo Pack will give you both bands (blue& green) that are used and 1 lacrosse ball. Get 2 more lacrosse balls to tape together. You can add a Rumble Roller if you want and you will be set.
killer, thanks!
I’ve watched that video three times and still am only absorbing a portion of it. There are some obvious deficiencies that I have in understand some of the basic terms you’re using, but I appreciate you putting this info out there. It’s becoming clear that I need long term, intensive work on my problem areas.
Ed,
In this video Kelly is working with some advanced PT concepts here. Basically, the knee joint is comprised of 0 flat surfaces. The tibia/femur interface is super bumpy and mostly held together with soft tissues. However, the joint surfaces most align in flexion (knee bent) with the tibia relatively internally rotated; and when externally rotated during relative extension (knee straight). So, if the athlete has a hip problem that doesn’t allow the knee joint to fully align during squatting…BAM!
Make sense?
When doing the lateral traction exercise with the power band how many reps/how much time do you recommend?
Cheers for the exercise! Super helpful for my bung hips!
Mobilize until you see change. Minimum of 2 minutes a side.