Too many people assume that gradual erosion and decay of the body over time is an inevitable part of life. Given the percentage of people suffering from chronic pain in the joints, you could not be faulted for believing they are right. The truth is, this assumption is wrong. Physical degeneration of the joints is not inevitable, You can choose to keep your joints healthy and functioning over a long lifetime if you choose to become conscious of how to move your body correctly. How you function, when you walk, stand, sit, or do any of your normal daily activities, determines whether or not your joints will stay healthy over the long haul. I believe that knowledge and practice are the keys to proper function and maintenance of healthy joints. You don't need a pill. The best time to learn how to move consciously and correctly is before you start having pain, but I believe that it is never too late. The information is here. The future is in your hands.
Hello Todd. How's your life going? Well, a friend of mine is having surgery in the next few days. You know, the one with the hip bone problem. What videos do you suggest to start with? He will get a new artificial bone so it will be a fresh start for him to stand and use the core properly. Do you have any advice for him what to do, what exercises to practice, or videos to watch? Thank you for your reply, Todd.
Im actually put do impact on my right Hip, that its Killing my self stem. Thanks for this Video. I´ll try my best to do a better posture while walking.
Should we start tucking the pelvis on the forward leg once heel makes contact? If I try to tuck the pelvis before the my heel makes contact, its hard to do so unless I am walking slowly.
If you are walking forward, yes, you begin to tuck after the heel hits. If you intend to make a turn in the direction of the swing leg, you would activate the lower abs before the heel strike. Rather than thinking about tucking in this situation, it is easier to think of turning the belly button, It is hard to appreciate the tucking when the leg is on the air. The turn will begin to turn the forward foot out as the heel places when the intention is to turn.
When woman try to walk like men they look like they pooped themselves....when men try to walk like woman they almost trip themselves crossing their ankles !
Hello Doctor Todd. I am still very new to the channel. Is there any video where i can get more information on prompting oneself forward with a straight leg versus a more or less bent leg? I had this question after having looked at the tip #8 on to land with the heel when prompting oneself forward and now I wanted to know more. Thank you very much in advance.
Sure, I take recommendations. Just put your recommendation in the comments. I review all of them, and topics I think would be of broad interest I often will make a video on, assuming I have something unique to say on the topic.
Had to pause half way thru this. I tried mid-foot striking today, it likely felt strange being the first time but it didn't feel really natural. Mark talks about pulling heavy weight or evading/pursuing an animal and yes in those situations requiring extra grip or speed the forefoot strike would be the natural step but the debate is about normal walking not running. There isn't just one type of strike for all situations and types of movement - whether the heel mid or forefoot is used depends on the situation - sprinters will be on the forefoot the whole time while slower long distance runners probably midfoot. The type of footwear worn affects foot strike too
Totally agree. Foot strike will vary according to situation when walking and speed when running. This debate is about normal walking on level ground, not situations like sneaking around in a forest.
My daughter says I shuffle… I have never regained gait after knee replacement surgery. I feel like I am not being heard when I say I do not have balance and stride - from day one. I am going back to 6 weeks of therapy - two times a week in the next couple of weeks for focus on balance and stride. Last week I got an injection in my other knee and it has thrown me off gait again. I felt like I may have been making progress but on the other hand I feel like I am starting over again. Sometimes it is discouraging. Thank you for the very informative videos. JoAnn
I hope the videos are helpful. For balance issues, an integrative movement program like Tai Chi tends to be the best. You may want to try and find something in your area in addition to PT exercises for your knee.
You need to strenght your deep core muscles first, and learn how to stack ribs over pelvis. And the most important thing, you need to learn proper breathing. And then you can apply this teachings about walking.
Could you do a video on how to walk correctly using a cane? Many of us, as we age, develop arthritis in one or both knees and tend to ‘favor’ the weak knee. I worry that I might do damage to my hips or spine by not walking correctly. Thanks for your helpful videos.
Hi Todd, I stumbled upon your youtube channel today after returning from the Gym. I so much enjoyed your course and wished I can really connect with you towards helping me with my posture. Enjoying this your channel, I have immediately subscribed. You have a very good command of the english language. You are a very good communicator also. This your channel in very educational and engaging. Thank you so much for doing it for us.
For those challenging Romanov’s physics and running model, I’d ask: where is your model, and what specific evidence do you have - as in a published scientific research papers, for instance - in support thereof? Nicolas Romanov, and Graham Fletcher have presented their findings in Runners do not push off the ground but fall forward via gravitational torque, Sports Biomechanics, October 2007. That carries weight. Theirs is not some personal voodoo, but bona fide scientifically-based conclusions. From the paper’s abstract: “Ground reaction force is not a motive force but operates according to Newton’s third law; therefore, the ground can only propel a runner forward in combination with muscular activity. However, leg and hip extensor muscles have consistently proven to be silent during leg extension (mid - terminal stance). Instead, high muscle-tendon forces at terminal stance suggest elastic recoil regains most of the center of mass’s height. Therefore, the only external motive force from mid - terminal stance is gravity via gravitational torque, which causes a horizontal displacement.” That is, push off, paw back, foot drag, and whatever Todd is describing - according to physical science - simply don’t happen. More from the paper: “Maximum quadriceps muscle activity occurs at the transition between knee flexion and extension coinciding with maximum vertical ground reaction force (branded, 1973; Nilssson and Thorstensson, 1985). After this, hip and knee extensor muscles activity begins to decrease and ends just as leg extension begins (Brandell, 1973; Mann and Hagy, 1980; Montgomery et al., 1994; Nilsson and Thorstensson, 1985; Paré, Stern, and Schwartz, 1981; Schwab, Moynes, Jobe, and Perry, 1983; Tank, Frick, and Schmidtbleicher, 1998). Therefore, as the leg is rapidly extending during the propulsive phase, the leg and hip extensor muscles are silent; this has become known as the “extensor paradox” (McClay, Lake, and Cavanagh, 1990).” That is, after mid-stance, the muscles aren’t doing anything to push the runner forward. “The runner’s body possesses minimum kinetic energy at maximum vertical ground reaction force, while the stretch-shortening cycle of the muscle-tendon unit contains maximum potential strain energy at this point. This potential strain energy results from gravity’s work during impact.” That is, it’s elastic recoil that lifts the center of mass upward. Continuing: “Ground reaction force is not a propulsive force as of itself, but operates according to Newton’s third law (Zatsiorsky, 2002). The ground reaction force experienced by the runner is equal and opposite to the force exerted by the runner on the ground. Muscle force is an active internal force and can displace one body part with respect to another, but it cannot displace the center of mass without an external force )I.e. ground reaction force; Zatsirosky, 2002). However, without the ground it is not possible to move using the muscle system alone. During the propulsive phase of running, as noted earlier, the muscle system is inactive (“extensor paradox”). Casting doubt that the ground and muscle system can propel the runner into the air.” “Ground reaction force increases as it resists body weight from impact to maximum ground reaction force and reduces after this point reflecting a rising body. The body is rising but the ground is not pushing the runner upwards (Zatsiorsky, 2002). Presently, conventional running theory postulates applying increased ground reaction force to increase acceleration of the center of mass (Hay and Reid, 1988; Munro, Miller, and Fuglevand, 1987; Weyand et al., 2000). Furthermore, increased running speed is directly associated with greater force application to the ground enabling the runner/sprinter to drive themselves forward (Hay and Reid, 1988; Weyand et al., 2000). Hunter and colleagues (Hunter, Marshall, and McNair, 2005), however, found tjhat it was not advantageous to have a large vertical impulse during the acceleration phase of a sprint. In fact, their fastest runners only produced relatively moderate vertical impulses. Moreover, as running speed increases, the decay rate during the propulsive phase from maximum ground reaction force until terminal stance increases (Miller, 1990). Hunter et al. (2005) found vertical impulse not to be advantageous, because maximal vertical ground reaction force occurs at mid-stance while the body is at its lowest position with the center of mass poised to move almost vertically upwards. A large vertically directed impulse cannot produce a horizontal displacement, which requires a horizontal force. The increased ground reaction force in sprinters may simply reflect their increased acceleration from their bodies at impact. However, sprinters also exhibit the “extensor paradox”, suggesting that they are also not using the ground to accelerate themsleves (Mann and Hay, 1980; Novacheck, 1998).” There’s more, but you’re probably getting the idea … The scientific method doesn’t seek to prove, rather it seeks to find what cannot be disproved. Scientists disagree all the time. Scientific consensus is pretty much an oxymoron. There is always an argument - and that’s good. But disagreement and skepticism do not disprove anything, nor do they prove some other model. if you’re going to challenge someone’s model it would make sense to have your own model constructed on a solid foundation of research, deep understanding of said research, and its underpinnings and implications, and to present it in a form and format such as a professional journal. (Yes, “science” is political, and biased, but the method is objective.) I don’t comment often, but Todd included a video clip from @posetv, so I felt slightly more compelled - I’m the guy in the video clip.
I believe I explained the mechanics in the video. If not, I may have in this one. Midfoot Strike vs Heel Strike Running Technique with Todd Martin MD ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-7dtW9k9R2UU.html I believe the extensor paradox is that there is no active quad extension right after maximal knee flexion. I agree with that. It is active hip extension. The knee extends passively as a result of the full core movement, which involves the abs and the hip. This initial motion is the equivalent of throwing a cross in kick boxing. The power comes from hip extension, not knee extension. The knee of the rear leg actually remains flexed. In Tai Chi, this is the energy of PUSH. When sprinting like Usain Bolt, this energy is applied while still in the air, pushing the leg down in conjunction with specific rotation of the abdominal core. After contact with the ground, the impulse off the ground is triggered by waist rotation. In Tai Chi, this is the energy called Ward Off. What he call a fall is the Push. The hip extends, the lower abs turn back towards the ground, also applying energy. The upper abs turn i. the opposite direction. This is a Push. Like the cross, it does not involve knee extension. The harder you push and faster you rotate, the faster you “fall.” Without extending the hip, you will not lean forward with an erect spine. Leaving the ground is a matter of turning the upper waist quickly toward the standing leg. This is when the knee will actively extend and the ankle will actively plantar flex. The power of rheumatoid arthritis upper waist, lower waist, hip, knee, and ankle all pushing off the ground is what propels the body into the air. It is a motion that lasts just an instant. The standard analysis of these movements ignores the power of the waist rotation, which is what produces the horizontal movement.
Results: During running, all gluteal segments presented peak amplitude during the stance phase and anterior GMin presented additional second peak amplitude during the swing phase. All gluteal segments evaluated demonstrated consistently higher amplitudes during the stance and swing phases of running compared to walking. The mean amplitude assessed using surface EMG was 32-87% higher compared to fine wire during both phases for running and walking.
@@ToddMartinMD Muscles maximally active at mid-stance; go silent some 20ms after, including: "The gluteus maximus [which] also extends the hip, although its activity is in late swing and the first third of stance (Mann and Hagy, 1980; Montgomery et al., 1994; Nilsson and Thorstensson, 1985), showing that this muscle is also inactive during the propulsive phase of stance." The biomechanics of running are different than walking - at mid-stance: minimum height of GCM in running, maximum height in walking. The loading of muscles (tendons, and fascia) from contact to mid-stance in running is not in question.
@@ToddMartinMD I think a review of the Romanov / Fletcher paper would help your case. Or not, since I've heard nothing that refutes. What's more, Pose Method can be taught quickly, easily, and can take an awkward heel-striker and have them running like Michael Johnson or Usain Bolt within an hour. That, because it's a well thought out conceptual model with a specific methodology that works explicitly with the physics we know. Insofar as punching, kicking, throwing, leverages, that too is about repositioning the GCM. It's not a muscular application of force.
@sportFitDotCom I think it is only a good methodology if it is true. What repositions GCM other than muscles, with the exception of actual falling, which is collapse? The EMG results I posted from another study shows maximal glute force during the standing phase. That refutes Pose right there. He is proposing no glute force.
Thank you for the clarity. This video was a wake-up call. I simply can't do it without holding on to the counter due, I assume in part, to my floppy feet.
Fascinating analysis. I know from experience that when a person has balance problems (neurological) they tend to widen their stance. Until the balance issues are resolved, the gait will not be right. I have noticed that I get pain around the hip joints when walking with a wider gate Your analysis has given me more insight into the fundamental bio-mechanics involved. Another thing I have looked into is the timing of the weight shift forwards. This can be observed as a differentiating factor in some martial arts. You can delay the weight shift forwards, which is a conservative strategy, or let the weight shift happen early in the gait cycle. I lack the language to fully describe this, but it is easy to demonstrate. You can lead with the torso when moving forward, which has its martial uses, or you can keep the torso erect and in a sense lead with the hips which also has its martial uses. One thing I have noticed as I have piled on the decades is they I sometimes fail to clear the ground properly with the stepping foot, or fail to get onto the next step properly when trying to go up stairs. Various RU-vid videos address this as a problem in not lifting the toes properly. I think they attribute this to weakness. I see this currently as more of a timing and coordination problem. I noticed walking up stairs yesterday that I was not lifting my rear foot, not just the toes, in a way that would allow me to reliably clear the next and higher step. Why I as a veteran martial artist with decades of experience should have lost that coordination is puzzling. Now, I will work on the aspect of making sure that the leg is lifted enough. I worked for a few weeks on just trying to consciously lift the front of the foot, and that did not seem to give good results, so weakness in lifting the front of the foot may have not been the issue. Perhaps I have misunderstood things. In any case, the analysis you have given is quite insightful.
Thanks. I agree that many issues are a matter of coordinating the muscles properly, or using the right ones, not necessarily weakness. For instance, placing the foot on a step requires proper use of the lower abs to lift the leg, not just the leg muscles. Failing to dorsiflex the foot can be due to not activating the lower abs correctly.
Thank you Doctor. I had decompression surgery 4 months ago at L3. My takeaway from your video is first I need to focus on my core. Also, I do have a bit of left foot “flop” due to nerve damage on that side. Thanks again!
Hlo my baby boy has 19 month old he started walking about to 14 month onwards prblm is that when he walk left leg is outward direction and right leg forward what will i do to correct this prblm
Glad you are posting nice to see you are being detailed and descriptive, I want to understand, but I still don't get your "shoulder strike' when your arms are straight out in front, which shoulder is "striking' what and how? Cheers form Australia,
There are only 8 fundamental movement patterns or energies in Tai Chi, but thousands of different movements. Each of the 8 energies is given a specific name, usually reflecting one of their more specific uses, one of them being shoulder strike. The final outcome of each movement depends on the set up which occurs in the preceding 3-5 movements. This movement which I call shoulder strike is using the same core movement pattern as the movement which produces an actual strike with the shoulder, but the set up is different, so the outcome is different. In my analysis, shoulder strike is when the active hip is extending and the upper and lower waist are turning away from the extending hip.
This may seem like an off thecwall question, but i have lax ligaments, & i can now see that i'm leaning forward when i walk. As an adjunct to walking, i've considered swimming, but the internet is full of contradictory information about whether swimming aggravates loose ligaments, is neutral, or actually benefits the condition. These videos have really helped my awareness of faulty mechanics.
@@betsymathias9908 I will have to plead ignorance on the question of swilling and loose ligaments. I have never heard any negative mention of it in that context. I can imagine people with loose ligaments might hyperextend their shoulders, just thinking about it logically. However, I suspect that, just like with walking, proper technique would ensure safety.
@@ToddMartinMD Thank you so much for answering. My logic kicked in with your answer. I'm sure proper techniques help with swimming and injury prevention as well as for walking. I think a well toned functional core is essential for both activities. I will swim some days and hope that helps my fitness on land!
I remember seeing a person in an English park doing tai chi and showing me his very warm hands after his practic. I been doing a bit of your sugestions for only two days and feel the diferance in the lack of discofort in one hip. Wow Thank s and Ill keep with it . With Loving KKindness , Horst- Peter
Excellent analysis of various walking styles and also fix for the same. Doctor this another gem of your videos to walk pain-free with proper posture.The concept of three sterring wheels is excellent to understand and apply.
great video. I.v been walking 10K a day for over a year and I couldn't figure out why I was getting more and more cellulite and my belly was ballooning. I can see all the things I've been doing wrong - including a couple bouts with shoulder impingement. I tried the technique today. I can walk so much faster and it feels so much more effortless.
