Ankle grab while walking is a screen of dynamic single leg stance control with contralateral hip extension, knee flexion, hip external rotation and tibial external rotation.
This is used as a movement preparation drill before running activities.
Common errors and corrections:
Lots of value here:
1. Passive hip flexion and external rotation
2. Same, but with more tension across the front and back of the trunk
3. In quadruped, adding opposite hip extension stimulus and anterior trunk activation to improve pelvis position relative to the mobilised hip
4. In supine, adding anterior trunk activation to improve pelvis position relative to the mobilised hip
Always grateful to Coach Cam Elliott @coach_cam for his great mindful techniques that mimic what I do clinically to change behaviour. This is his technique, following on what he sees me do by hand and in the clinic.
Oscillating Technique with Isometric Stabilisation (OTIS) & Impulse Technique with Isometric Stabilisation (ITIS)
A whole body movement exploration for pre-training and pre-competition.
In standing, flex on hip, grab it and pull it high, maintaining tall posture. Step out into a lunge with the right foot. Grab the right foot by right hand, place the left hand alongside it, shoulder-width apart. On exhalation, lunge further into a stretch. Keep the back knee off the ground. Take the right hand off the foot and twist the trunk towards the front foot, raising the right hand towards the ceiling, reaching vertically. Return to the ground with both hands down, then shift weight backwards to create a stretch on the front leg, then step up to the start position and repeat on the other side.
Improve hip extension range in weight bearing.
In half kneeling, place both hands on the front knee.
Press down on the front knee, with elbows locked.
Lunge into hip extension on the weight bearing leg.
Pressing down on the front leg generates anterior torso activation, approximates the ribs to pelvis, thus stabilizing the lumbar spine.
An unmanaged hip extension limitation has implications for all lower quarter patterns, since reduced joint mobility can affect extension, rotation and flexion.
Create increased knee flexibility through gapping/stretching the knee joint capsule.
Start in quadruped, with a towel rolled up and placed directly behind the knee, between the calf and thigh.
Sit back over the towel as low as possible, with bi-basal breathing.
Maintain weight bearing on the hands to moderate the weight going through the knee.
Creating a more flexible knee joint capsule may be necessary for those with flexion dysfunction and/or tibial rotation dysfunction, not to mention the benefits of enhancing a sensory richer knee joint for detection of strain.
The purpose is to stretch the posterior neck into flexion and rotation to assist increase mobility.
Actively flex/nod and rotate approximately 45 degrees (direct the nose towards the armpit) until a stretch is felt. Place the hand (same side as the armpit) on the back of the head and gently stretch further. Add more rotation, or side flexion, or more "nod" to change the exact location of the stretch.
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