Osteo-fascial massage to the plantar surface of the intersection between calcaneum bone and plantar muscles attaching to the calcaneum
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.