Okay, I've been a Coach E disciple for over 3 years now, but the PM Clamshell is kind of blowing my mind. I feel like I've just adjusted my legs into alignment like a chiropractor would a spine. I was definitely doing short and skinny foot incorrectly, therefore doing ankle dorsiflexion incorrectly and so one up the chain. But this exercise seems to have forced proper alignment and activation, not allowing valgus knee that I clearly have been doing. I can't believe how much I'm feeling the proper active arch now. Game changer. Thank you, Coach E!
Great vid as always! Your comment about how the lunge relates to walking up stairs is interesting... I've often done the reverse - which is to go down stairs really slowly while holding the ankle in dorsiflex - it's worth doing if you can hold the movement without (too much) pain in the knees. (note; I am a runner who is also a senior!) ;)
I appreciate your comments as I have "discovered" and designed for me an Upstairs-downstairs exercise with a lot of interesting aspects on limb alignment as well as Dorsiflexion; and it's a cardio training too (In a video Prof Mc Gill mentioned that the mother of a Russian athlete, a 70 yrs old lady, professional ballet dancer used to go upstairs two steps at a time as a training for her older age. ) Two steps at a time makes the exercise as it becomes a row of lunges, hip, knee and ankle must align (in fact i must train my right leg with a knee valgus and a slightly dysfunctional hip joint). As we go downstairs, this time step by step, we can focus on foot position and Dorsiflexion.. My training 7 cycles of 3 reps each. A rep is upstairs to 2 nd floor and down. (Alternative cardio training but focused and s.l.o.w). I started 2 months ago. My right leg has greatly improved: at the hip and knee joint. Repetitions do the healing ( 21 times up and down..) of course exercising by focusing on the right leg, correcting the alignment to get free of any tension at the hip, keeping stability from the right lunge to the left one... it is fun in fact.. Stairs would do. No fitness center needed 😊
Perfect, exactly what I was looking for. The mobilisation exercises I’ve done before and they help greatly, more I have a routine to build up a more permanent fix.
I love your videos. I now know that I have had a lifelong ankle dorsiflection ROM problem with my right foot. My right foot is always turned out, just as my Mom's was. I didn't know there was something that could be done about it, and the occasional knee issues I have. Thank you!
This is brilliant video guidance, thank you so much. I have lost 1.5 inches dorsiflexion on my left foot so I am going to work on it using your exercises. The summary table at end is super helpful too. Thanks again
Thank you. I discovered lefty DF lack and compensations. Perfect routine to improve my range and biomechanics. For me this is the piece I was missing from the DF routine.
Clamshell cueing.. my further confusion and dysfunction, I can't press onto the wall.. but attention and patience Reverse lunge... so interesting to do. I have made great progress here.. the thing would be now to alternate more quickly from one side to the other without losing precision or stability... I would add, that is what has helped me the most : "think of having a slight internal rotation of the hip at the back leg" wouldn't you ? Moreover neutral lumbar spine... Coming back to start, activate gluts and hamstrings not stressing your knees! Well sir, great cue!
i have a screw in my knee. (tibia) i am 30 now. injury happened 10 years ago. tibia is healed but knee range of motion is 50 - 60 percent. i want to work with you hands on to heal. I've been watching your vids and doing the programs for a while. they seem to work and then it seems like im not getting better. not sure if its a mind thing or my knee is just going to be this way forever. knee ankle and hip are my focus, its alot to conquer as the days go but im doing what i can. wondering if i should get screw removed or not. so much going on while on this journey to reaching 100% knee health. to be honest idk what to do :/
Hey! If you are a customer then please email us at vip@pmcoach.pro for assistance. To be clear, are you trying to increase your knee flexion (bend)? If so, the ROM Coach app has a great Knee Flexion RSR (range specific routine) that can help. We are here for you if you ever need more advice or assistance :) - Coach Joshua, Team PM
I've been doing the banded exercises for a while now, my left side (which was initially much worse) has caught up with my right side, but neither can reach the wall still and they haven't been improving for a while. I'm looking forward to trying the other exercises in this video and seeing if that does it.
Great descriptions, as always, thank you. Is there a variation for the back lunge? My knee pain is triggered in trying it? I’ve noticed my left foot/ankle needs strengthening, big time! Can you point me to other videos for foot/ankle to help me with knee pain?
Thanks for trying them out. Can you make the lunges smaller and reach out to a nearby object for support? The Knee Pain Solution program can help you to address the root cause of your issues: www.precisionmovement.coach/knee-pain-solution-yt - Coach Joshua, Team PM
Oh wow. I was wondering why out side of my right knee was hurting after my first ever 25km and thought it was IT Band issue so I did a lot of glute medius training but every time I run over 8km pain would kick in again. I just did the wall test and it was so hard for my right knee to touch the wall where my left knee I had no problem reaching the wall! I'm gonna work on that short and skinny feet exercise! I have my 21k run tomorrow... I wish I found this video a week ago... I know one day of exercise is not gonna make any big difference but I am hoping this will prolong the pain during my run. (I feel like I'm pressing most of the pressure on my big toe for the short/skinny feet exercise, I dunno if I'm doing it right haha...) Thanks a lot in advance! :)
Hey! Better late than never and thanks for trying it out. Try to distribute the pressure more evenly. You will improve with time and practice. Thanks for stopping by and keep us posted on your progress :) - Coach Joshua, Team PM
I have always had the poorest ankle mobility in the world, so I will be doing these exercises. I also have overpronation in my arch, to where there is a gap on the outside of my footprint. Is there anything that I can do to fix an overpronated arch?
Hi and thanks for asking! Check out the first 3 videos here: www.youtube.com/@PrecisionMovementCoach/search?query=arch Let us know if you have any more questions :) - Coach Joshua, Team PM
We do! Check out all of our hip videos here: www.youtube.com/@PrecisionMovementCoach/search?query=hips Let us know if you have any more questions :) - Coach Joshua, Team PM
That's not necessarily an issue. Please read this article and send it to whoever told you that: www.precisionmovement.coach/movement-myth-knees-behind-toes/ - Coach Joshua, Team PM
Being told that will Mess you up on the long term. I know from experience and now I have even lost ankle rocker and have terrible gait. It’s like the RICE method is outdated.
Hey Coach E! I have a question for you. I noticed my foot gets exhausted from dorsiflexing my ankle (if I am trying to strengthen it for example or playing the drums and lifting my foot) but my range of motion is pretty good. Would this make sense for it to be weak but fairly flexible?
Hi! Thanks for this video! Could doing a downward facing dog help increase ankle dorsiflexion the same way as the banded ankle dorsiflexion exercise? Also, the ankle dorsiflexion which you demonstrated standing, could you also do it by kneeling on the left knee (low lunge)?
You are welcome. Downward dog places passive tension on the ankle and it will not have the same effect as this exericse. Kneeling is okay. Let us know if you have any more questions :) - Coach Joshua, Team PM
@@PrecisionMovementCoach Thanks for the quick reply Coach E, much appreciated! I found it using your suggested search phrase, "pull up resistance band".
How could I go about setting up an appmnt with you, if you still take patients? I live in the area (south of the big park) and had some specific concerns I wanted to address
Yes! The Foundation for Movement Longevity program can help you to get started: www.precisionmovement.coach/foundation-for-movement-longevity-yt - Coach Joshua, Team PM
Okay I tried to do that lunge and it made my knee huurt and it usually doesn't? I have a lot of trouble with ankle dorsiflexion on one side especially because of incorrect treatment of a bad sprain a long while ago (left it wrapped for seven weeks because I apparently needed very clear instructions, oops) A good deal of the problem is the calf tightness as well as not having the strength on the front, as opposed to it necessarily being the joint itself...
Try again but back off on the size of the movement and the intensity of any muscle activation involved. Stay pain-free. That is your starting point. Keep working within that range and you will improve with time and practice :) - Coach Joshua, Team PM
Great stuff Eric. Really enjoying your channel. As an RMT in BC this content is primo- and also as a very active runner/hiker etc with a lot of injuries in the LE this is personally valuable to my self care. Your thought process behind your approach is so interesting and I can take a lot of it into my own practice when treating patients.
Thanks for this. I couldn't touch the wall with the first test but I felt it was just because my calfs and chillies is tight. I wonder if I need to work just on loosening them up?
