here we go okay welcome um yeah so how's it going what questions do you gals have what do you want to work on i twisted my ankle last saturday so i'll talk about that after debbie you got anything yeah i just gotta go back and find it i made notes Yes. Okay. Yep, you're good to go. Okay. So when I watched the video about putting the foot on the paper stones.
Can I use the crack in the sidewalk? You can use whatever. I found the paving stones work really well. The edge of the rug I have is quite thick, but it doesn't, like your paver stones, that goes in there, but the rest of your foot is off. But I felt something on the edge of the rug.
When you were talking about the pitching, yawning, and rolling, my pitching bullies the yawning and rolling. Yep. Tracks. I understand.
I went, oh, look at that. We're pretty, we are pretty. pitch orientated.
And that's just because movement has kind of been taught from this perspective, I mean, of the planes of motion. Yeah. When you look at the planes of motion, they're from a vantage point, like I can't take someone and say, give me more flexion. It doesn't translate if I'm coaching an athlete or even myself to get a different output. Those things might put me in a different alignment, but they don't get me a different output based on the input that I do.
Whereas if you don't enroll, do you? And I don't know why movement revamped at all. Like, I don't know. I'd have to go and look and see when in research papers and things that.
these planes of motion became what we went from. My senses, they came from during dissections, because they it's it's the anatomical form. So those planes of motion are in looking at a position of a static structure, versus how do I get a different output from somebody in what they're doing yeah it's much easier to get 3d motion too whereas people will say everything is rotational they take that to mean in the transverse plane but there's a mismatch because then they'll go to like internal external rotation is like in the transverse plane but going doing internal external rotation that isn't full rotation of a joint right circumduction is so then they should have a joint but but that takes those three planes so i don't know why they went from aeronautical terms because i could take every single bone in the body and then i can get really specific into what i want you to pitch our role Yeah, and when you take that out, then therapy becomes about one joint and not how the knees connect to the hip bone. Do you know what I mean? Yeah.
That gets missed. So I can understand how my body wants to pitch, and it resists doing the other things because it's never really done it before. but I can tell that I have better balance when I do the yawing and the rolling.
Cool. Yeah. Okay.
Everybody, somebody else. Hey, Mina. Hi.
I have a question about that, like, compress, expand, and, like, working the ankylos video that you sent. I feel like when I'm doing any of these movements, I just feel everything in my quads. And I know that I'm not, and I don't know like what is getting in the way. Yeah.
Is that the compress expand? Is that the class in the bonus section or was that one of the shorter videos? I'm just trying to.
The, like you sent it to me. I think it's a longer video. It's like an hour long.
It's like one of your mindful strength ones. Yeah. And it's a lot of like dropping and then moving.
And I feel like I am just feeling everything either in my quads or like, I think I got it. Like. into my achilles is that something i should be feeling is that um you could get into the achilles but the um i'm just gonna go look and make sure it's the one i think it was that i sent you after the last call but i'm not speaking out of turn Oh yeah, yeah, yeah.
Okay. So when the ankle sets up, we'll get more hamstring and glute. So it could be that the ankle set isn't happening and one of the things actually that I just worked on someone with but it was like this very similar thing was that if if if I am going to set my ankle and I come straight on again I'm gonna I'm I'm going I'm I'm more pitching things here right I could also set that ankle and automatically have more yaw.
Yaw of the heel, I've got a yaw of the shin. And for some of us, especially if we're a narrow Q angle, so if you watch sprinters or runners, athletes, and you see gymnasts, and you see their approach and they are much more like almost foot over foot versus... being out here that would be more of a wide cue angle but a lot of us are more narrow and so we do things to train tracking. So it could be as simple as working that drill but working more yaw because I want the ankle to set. But the other powerful thing with that ankle is I can also work the rotation of it.
Like if I'm working the rotation at the end of the shin bone for skiing, for instance, it's going to compress me and lift me back up. But that's all coming from an action of the shin to versus all of these joints trying to compress and come back up. Okay, that makes sense.
So I play with a bit more yaw things or a bit more roll of things in it than being took me a long time. I think because of all the fitness and it gets queued up the wazoo. Square up, square up. All of that.
And so we end up getting in our way. Because even in like cross-country skiing or hiking, as soon as I let there be more of a yaw like that, it's easier for me to come. There's space for the other side to come through. Opposed to if I set up here, there's less. It's like I'm a little bit in my own way.
This all of a sudden there's space. So the turnover can happen quicker. Okay, that makes sense.
Yeah. So it gives me hope when you say it took you a long time. As I'm doing, I'm going, I want to get this right now. The biggest thing is pay attention to the ways you get in your own way.
Because we get new information. I was talking with a friend about this. We get new information.
we have an experience with it and it's like oh that makes sense that feels better but we still keep running old information in the background and try to make the new information work with the old information and and sometimes it's like we need to get to that place where it's like I gotta just swim away from that island and and swim towards this for a bit and let it work out and then things titrate together a bit but some of us try to ride two horses at once and then we never really get um the joy of the one horse and you're in flow with that like that one horse if you will I kind of describe it as yeah well I almost find it exhausting it is exhausting yeah yeah okay okay good you Okay, it's exhausting. Okay. It is exhausting.
This, this stuff, though, when the foot sets everything up above, and when I thought, like, I thought I broke my ankle on Saturday, my fibula, skiing, the it was light up top, but I don't know if any of you guys see or how much you ski, there was a ton of snow, it was light up top. By the time you got to the bottom, though, it was um slushy and the the moisture point was different and it was that type of snow that you'd hit it and sometimes it would speed you up or sometimes it would slow like lurch you slow and so i'd got i'd hit that kind of dew point it sped me up and then i hit a chunk of snow that it slowed me down and so i this ski spun in and came across and i literally twisted in a pretzel over this this leg My friend, he was behind me and he said to my husband, he's like, I thought she was dead. He was like, she went down hard.
He was like, and then I got up, I was like, my ankle felt spicy, but I could put weight on it. I was like, okay. And then I started skiing and I was like, I could not get this outside edge.
And I could feel my fifth is like jammed up. I can't get there at all. So I skied down basically on this leg with a little help from this inside edge.
And then Sunday was like, it's swollen. I probably, I just want to get an x-ray because then if I know it's not broken, I can start to do what I know I need to do. But if it is broken, then I don't want to start trying to load it. And I'm just delaying healing. So Sunday I put a boot on because I was like, I got stuff to do.
I'm not going to go to the hospital today. I went Monday. But by the end of Sunday, I was like, I don't think it's broken, but I'll just confirm. So Monday I got the not broken.
So then I started working it. But as soon as I got the fifth moving, the ankle resolved. But it felt like an ankle injury.
And the swelling was all ankle related. And it was. it would it's sore in the ankle but as soon as I got this guy going the the ankle discomfort went away and the restriction I felt in the ankle resolved which was interesting so on Sunday it was like I could I could walk but the weight was all back in my heel the shin would not pitch. So if I tried to get on my transverse arch, I couldn't. I had to like hold on to stuff and then I could kind of find the transverse arch but it didn't really work.
But the ankle just felt weak. Okay so then I have this little thing which is just carbon fiber bent up and then texturized rubber on it. And I started to get on it just so that my five could kind of sense.
and work and start to not feel quite so jammed up. So I just was waving, waving the foot, getting weight through it, feeling the fifth and then I started to be able to roll the fifth up and down. And then I worked at seated.
this one. I just took a weight, I use a chain, it's easy, brought it on there. And it was I'm gonna extend this leg but with a sense of I'm trying to scoop up Sand or dirt with the notch of the fifth for the notch of the fifth So even sitting in a chair if you let go leg extension, okay, Haley This will be good for you because the quad will feel very different.
So do a leg extension Don't think about the foot at all. Just do a leg extension exercise and you feel it's like it's quad quad dominant for sure Now do it and think of the fifth reaching out wide and scooping up dirt, the notch of the fifth. It's a totally different action of the joint of the knee. It loads the quad very differently.
Okay, so then I started to think, okay, that I'm going to do that leg extension and work that kind of bulk in action. that notch of the fifth is scooping dirt out the side. Okay, now I'm going to take that fifth and start to let it steer the leg out because I twist it in. So I'm going to start to work the notch of the fifth, let it start to steer the leg and then I got up and there was weight in that leg for the first time since Saturday.
That was on, that was yesterday morning. And then I was like, oh, okay, cool. Can I find my transverse arch?
Yes. There's no ankle sensitivity. So then yesterday afternoon, it was like, okay, can I go for a walk and actually have my foot workout?
And I had to kind of work with that idea of the Vulcan. grip and then my shin started pitching because my foot made space instead of my fifth being jammed up and then like my your shin the fifth jams up here it locks this up if the fifth doesn't move and gets jammed it locks that up so any pitch of the shin you don't have space. That's where you'll get that feeling of like pinchy front of the ankle.
And then people do band things and try to like get more range of motion there. If you go after the fifth, this will resolve itself. The foot sets up the stuff above.
What was really interesting is the boot, what the boot does is it has you bypass the transverse arch. You don't use the ankle at all. So that's why after a day in the boot, although I could walk around and everything, there was no pain. On Monday, this felt like super weak.
So I feel for people that are in the boot for six weeks. When my husband broke his ankle, I got him working the fifth after about 10 days, just even in the boot. So then once he got out of the boot at six weeks, he... was skiing again but you can see where it would be like if you've had an old bad sprain or a break of the ankle you don't address this fifth the foot doesn't get put back with the and the joints above are going to do funky things i'm not going to ski this weekend but i will ski next weekend But the other crazy thing was even the drive home as a passenger, the tissues of my ankle did not like the vibration of like.
in the car being on the highway did not like the the vibration so at that point that's where I was like oh I broke it um but I didn't yay yay body hey so yeah and uh I don't know what you use the fancy fancy terms but I'm walking more on this part of my foot yeah my one the toes i was grabbing and i realized the reason i was doing that is because i thought that point would hurt to walk on it so i did that and what it did is it created created an issue there and when i actually sit down and roll across it it doesn't it it's tender but it's it'll correct itself if i quit grabbing with my toes, gripping with my toes. Yeah, if the toes, if the if the toes pull in here, they will, they will pitch that up. Yeah, we need these metatarsals to be able to get pressure down.
The the other thing with the like the pressure down because in in yoga, there's a lot of things where I want to get the foot to set up that way or in dance. but I don't want to go to the next place, right? So if I want to hold and stay there, let's say I'm doing a sequence and I want to stay and have that ankle set up and stay there. If I think of dorsiflexing that ankle, you'll stay there. You'll keep the ankle set up and you'll stay there versus if I get on that transverse arch and set the ankle.
but I don't think of dorsiflexing. It wants to, the system wants me to go to the next place. It doesn't want you to stay there. Okay.
So can I do the dirt stuff in the sand? Will it have the same or is it too soft? It's not about it being soft, but the grooves on our fingers, we've got grooves on the skin of our foot too.
Really fine dirt. Like the other thing this year that really surprised me is hiking the Grand Canyon, south rim up Angel Bright in a day. The, how fine the dirt was, like my feet and ankles and everything felt awesome.
But it's like that powdery dirt, almost like clay, dry clay. And I think that's why I love hiking too, is that if it's really rocky, the system starts to get fatigued. But you can go for days when it's like that powdery kind of dirt.
The Grand Canyon really surprised me because it was my first hike of the season and it was big. It's long and it's down and then up. There's not sort of like some meandering.
And things like felt great. The next day I got up, I was walking fine. Other people were like, my calves are killing me.
I bend my knee. So sand is different. Okay. I also think the paving stones are like, I think they start as kind of that clay. They're more porous.
The reason I kind of figured that out was when I took my daughter to Universal Studios and we walked and walked and walked and walked and it was on concrete. And then, of course, she wanted to go to Target because we don't have that here. And I'm like, I just want to go to the hotel. And so we went to this outdoor shopping kind of area. um to some stores she wanted to go to and it was all those paving stones and so we were there for like two hours walking around and then when I got to the hotel I was like oh my legs feel better like they felt like they'd had a rest or been rejuvenated but they hadn't I was still walking but it was it was it was cobblestone yeah I had people that go to Europe and they're like oh my hip didn't bother me in Europe and I was like you They use a lot more cobblestone there.
Well, then you don't have that flat surface. Like we have in North America. No, the cobblestones kind of have beveled edges.
Like the foot gets an input that it wants. We're here in North America. If it's not flat, it's dangerous and we shouldn't walk there.
Yeah, kind of. Yeah, yeah. Yeah, so that was my ankle injury and my observations.
It kind of surprised me because I... Didn't expect how much the fifth would impact the sensations I had and the limitation where I felt it in my ankle at the start of this week. So that has my brain turning. I had a really interesting moment with one of my gymnasts the other day.
I was watching, we were doing RDL, like single leg RDLs, and I was noticing that she's like a really big toe grabber. And she's also someone on beam that falls very often. And I've noticed with that too, when she falls, it's like you look at her feet and she's grabbing with, which a lot of them do grab a lot with the toes, but like, she also is someone with a lot of ankle problems.
And I was talking to her about her transverse arch and trying to get her onto it. And she's like, oh yeah, like I've never, and she's like, oh, I think it's because my ankles are weak. I'm like, yeah, but I think if you can get to this part of your foot, I think your ankle is going to be a lot stronger.
And she like got on it. She's like, oh my God. it was an instant notice and now I'm like trying to get her to do that and more and more things it was just kind of fascinating how quick that was especially with someone with like weak ankles yeah yeah no when we get pressure and those mechanoreceptors and that part of our foot structure get that input it is instantaneous and I've noticed that a similar thing like in because in yoga they'll talk a lot about you need to do all this stuff to improve your proprioception And so we're doing these things to improve our proprioception.
And the biggest thing for my proprioception has been getting pressure into that part and loading that part and trail running, hiking, like sometimes you catch a toe or whatever and you stumble. I don't, you don't fall. Right. And I'm looking up and where I'm going, where. I notice other people on the trail and they're all looking down.
Yeah. So yeah. Yeah. That's very cool. Yeah.
A lot of people try to use the feet. Our feet aren't like monkey's feet. We don't have four hands.
We've got two feet and two hands. Yeah. Yeah.
Cool. Do you want to share anything, Mina? I don't even dance. It's hockey.
Yeah, no, I'm finding it really difficult. I haven't really done a lot of the videos yet. I'm finding it really difficult to not grab at the toes and get into the MTP joint in the fifth. And the idea of pitching the heel down, it feels kind of impossible. Look at the guy.
How? Are you on a raised surface or are you trying to do it on the floor? I'm doing it on the floor.
Okay. On the floor, it will be impossible. Oh, okay.
Because you're going to, here's the other thing that we do really good as humans, is we can make ourselves do anything. We do lots of times. But our brain knows when we need to do something and when we actually don't need to do it.
hmm and so if we're flat on the floor the brain knows like one we're already we're already in the space we're trying to move into so so i i can't i can't go anywhere because the heel can't go down because the floor is there right and the brain knows that whereas if you get on a raised surface The brain knows, okay, if I push the heel down, I don't want to drop the heel. I just want to push down through the heel. I can do that.
And then you get the result of it, right? Somebody that has a hard time pushing the heel down, you'll see what they'll do. I work with a lot of older adults and they'll go to get on there, but to push the heel down.
they push the shin back. They push the shin back to get pressure down through the heel. right and that's not the same mechanism because what they're doing is they're uncompressing because they're standing up versus heel down and stay folded where in like house dance hip-hop dance you want to stay folded I feel like I totally feel especially with my left left leg yeah left foot ankle uh there's like so much pressure on the like on the Achilles like you know the stuff that you were talking about like I watched the half of the video from last time yeah and uh the bunching up like that's what I feel yeah and uh Like I don't know how to move from there to the other.
So one, there's a few things. You have to kind of choose your own adventure and go in where it works. But there's a few things.
So one would be to not be afraid. Yes, I'm getting on the transverse arch. But some of us, again, if I've had an old ankle injury. whatever, whatever. If my fifth is kind of jam, it might be that I actually need to get on the longitudinal arch and have the rest of my foot off and feel what my foot wants to do.
Because some of us, it's like the MTP joint, the first MTP joint is also going to push down. And that now that it has space. And so we have to sort of start to feel like what does our leg do?
for us to load that foot and ankle. And again, once the brain kind of has a sense of it, then it can set up on some different structures. Maybe it's that I got to get more on that first MTP joint and have the rest of my foot off.
And then I start to feel, oh, my fifth actually works up or down. as I load on to that. This is where again some different size or bricks can work too.
Like this guy I find can be really helpful for the fifth because it has like a beveled edge. And so for some people again when I get on there all of a sudden now ah my fifth can kind of feel that beveled edge and can do something or my first can feel that beveled edge and it it creates an opportunity for me to do something that I don't normally do on the flat ground or in my shoe but then it's surprising how once you feel it And it's crazy because this is an insole, right? But what I've taken off is like a millimeter, right?
But when someone steps on this and their transverse arch goes on there, all of a sudden their brain goes, oh, like the buttresses of the transverse arch want to move down into space to set that arch up. So even with old insoles out of shoes or if you buy shoes and you typically put in an orthotic or something that you have, take that insole and literally at that transverse arch part of the foot take away some fabric just so you can feel the brain like it's a millimeter it is and even if it's underneath like a double thick insole, it still feels it through this one. We are princesses in the pea, like it's bananas.
And when it gets it and feels like the foot feels it. So this is where that's that idea that shoes are bad and we need more sensory input and more sensory input actually just slows the system down. The system wants very specific sensory input.
And our job is to figure out what that is and to give it to it. And that's what has us be faster, more powerful, more agile, not just more sensory input. And then when you are getting on the fifth on the raised ground.
Yeah. Do you have a slam? No, I just like, I just moved and like, I don't have a lot of things out right now.
And I don't have a lot of things, period. I have a yoga block. Stairs, sometimes like the, like deck, wooden deck stairs or hardwood stairs inside. You know, don't be afraid to like try different surfaces.
Our bathroom has like tiles and the, you know, the lip, the grout. lip again sometimes like being able to now I'm not on a raised surface but if I get that fifth mtp or first mtp in the groove where that growth is usually it's really effective for the fifth because I get this all in that growth groove the brain again can sense that like that It can roll under again or it can roll up and it's not as much movement as my finger. It's like millimeters.
So play with just different things you have in your environment. If dirt isn't something you have access to, I had somebody use like facial clay, like you can get. clay for facials. And so she got facial clay, it's like, it's powdery. And she put it on the, the, I think she just had a yoga block, a wooden yoga block and put it on the wooden yoga block.
But all of a sudden, like her foot started to do different stuff because it had, and it was funny because she put a bunch on to start with. And then I was like, no, just like a dusting, like scoot some of that off and just like have a dusting and as soon as it was the dust the right amount it was like her foot totally set up differently um but we're like we're also really quick to give up oh yeah like a slope in a park like just very close to me yeah yeah And then are you putting just the MTP or the entire metatarsal? For which? Like a fifth.
Oh for the fifth? Yeah, if you're getting, you're going to want all the way from the notch to the MTP. Once you can feel like that you can work the notch of the fifth, then you have less of that MTP.
less of that metatarsal on the surface but for the majority of people you'll want to set up on whatever you're setting up on with the entirety of that fifth metatarsal okay start with because they won't be able to organize if you just get them down down here if they they aren't able to work the notch of the fifth yet okay it just feels like like I feel like where I have been is like so much more forward like in the the weight and just the awareness my like my visual and awareness my body push and everything is like so much further towards the front of the foot that it just yeah it definitely feels like the whole body needs to reorganize too yeah So the piece you get when we get on this transverse arch is now so I can work the heel a lot more. So for you, it might be also, and in the dance, like if you're on that, if I'm here, if I'm... here even thinking things like okay i'm gonna I'm gonna work the heel or I could work the fifth so I'm gonna work the fifth to move me here but I could also work the heel so it becomes you can use whatever you want or you can use layer multiple things on. Okay yeah I mean looking at like great dancers they definitely use the you know basically we call the ball of the foot so much more than the toe yeah yeah it's like moving in the ball of like both sides of that ball of the foot they use their heels really well too um to to steer to steer them yeah um and if you find your toes the other thing you could do with your insoles you is you see like this one it's short so my mtp joint is on here but then my my toes fall off and and but then my the the second knuckle of my toes aren't on it i don't know if you guys can see from there so then again my if i'm a toe gripper if i remove the part of my insole that would be here with that last knuckle that can have a huge impact. So I don't want to get it off here because the toes will start to work like a hand again.
So for your gymnasts too, Haley, taking an insole and cutting little stairs at the second toe joint. Because then the toes learn to stay flat and they have space, but they don't try to wrap around stuff. But you can just buy... You can do it with just insoles or I buy like the the like just a roll.
You don't even have it to be foot shaped and then cut the the stairs for the toes and then I cut it off this part of my heel that balance point of the heel so my insole goes from here to here. What's your rationale for the cutting off the part of the heel? Because now I can work the heel.
Then my shoe, work that heel under and that inchworm towards the ball of my foot, which is what I need for trail running and hiking. Okay. That makes sense. Yeah. That sets up.
That's what a short foot exercise ought to be, but everyone does it as pulling this back. But when do I do that in gait? You don't. But I can stall out here and jam that forward.
So lots of the foot exercises that people get given, it's like, why? Because they could just do the thing they want to do and add intention to it. And it's the exercise. Yeah, we definitely make our gymnasts do the toe. and it's it's literally never made sense i'm like i don't understand what the purpose of this is at all and takes them off their transverse arch yeah and then we do it we do a ton of like calf raises for because achilles ruptures are really big in gymnastics and it and like this doesn't like you you watch the achilles i'm like this isn't literally just not working it's doing the opposite yeah if you've taught them to on their like approaches of things to you work on their runs to actually be what the the what fuels the run is that inchworm of the heel under that that would solve lots of achilles rupture rupture things yeah another thing i'm feeling is like i feel like i'm trying like working too hard you know like i feel like It can't be like, it can't be that.
hard and very like so yeah yeah that's how I feel yeah it's um it's it's I found that it is a lot people interpret it um of of doing more or like they have to keep doing it versus what I'm doing something like I work that heel under it's like it's like a light switch like I I worked it under and then I'm on to the next thing I'm not like heel under heel under heel under heel under heel under heel do you know what I mean and um and I I think that's what I think that's the thing people get into because we've been taught like engage a muscle yeah And it's like, but if I'm moving and or in the case of a gymnast, like if I want to generate power or have explosiveness, it's a contract. And like you can you might contract and then contract again, like a second ISO on it. And that gets you the pop.
But you're not like contract. The whole time there's like a, there's a cycling. And how I describe it is I do something and I get something. So then in whatever I'm doing, I have the work rest. It's not work, work, work, work, work, work, work.
That makes sense. So we're into the foot, but if I, because I need the foot to set up to then do stuff on top of it, okay? So if when I'm hiking, all I'm doing, saying I'm going uphill, on a bit of an incline like that, so all I'm going to do is I just want to get my foot to set up.
the other leg happens for free. Whereas you'll see people climbing and they're going step, lift, step, lift, step, lift, step, lift, rather than I just need to set it, the other leg comes, the other leg happens because I set this leg. And the rhythm isn't just one, two. It's more of like one, two, three, pause. Boom, I get the free.
One, two, three, pause. Boom, I get the free. Because we can't turn the energy over that fast, most of us. So it can't be that's a march that's not efficient it there these it's like a one two three pause or one two pause there there ends up being more of a cycle so that would be one way to work with it is even just on a walk kind of play with that sense of one two three pause let that leg like load up for a second and then what do you get out of it usually it's the other side just comes along because i've and when i when when when i am saying the pause the foot is set up but the other piece is my gas rock is hooked onto my femur it's pulling my hamstrings are hooked onto my tibia they're pulling right that iso get set up. That's the pause.
But if the foot isn't set, I can't get a hamstring or gastroc iso. But that's where I could get that iso, hamstring, gastroc, and then I pull them again, and I get that. I didn't have to do that.
I just... Set the next ISO and set another ISO and... That's what happened.
Gymnasts are very good at it. Yeah. You don't know.
I don't know if they know that they're doing it, but no, I'm sure they don't. Oh, God. Go ahead. I feel like I'm struggling personally with like getting any like so I do a lot of like, like time sprinting, like trying to get.
like fast almost in a track sense for my own training I feel like I'm really struggling with adding any velocity to anything right now and still feeling it and even like doing stuff like in that compress expand video that we talked about earlier like dropping and getting that move I feel like I'm kind of getting that now but if I try to do like it kind of reminds me a little bit of like Matt Hanks like jammer stuff but I'm jammers I'm like throwing a med ball I feel like my feet then just completely go away and how the setup is completely going away with adding a lot of speed to it. Does that make sense? It does.
The pieces, we've done the foot, but there's, so the foot has the collision with the ground. Once that collision happens, there's also a collision with the upper body. Okay. That happens by the lot. Okay.
So. Some of it is. And we don't, like, running is an upper body thing. Okay. Running is much more like birds that run.
So it is like a lat flap, a collarbone flap, scat flap. They unweight and the leg goes. they compress to load up and lock in that foot then they unweight that's when the cycle happens so uh some things you could play with with the upper body which isn't necessarily in the scope of this course but um and people will misinterpret that as arm swing but this is way too long of a and it's too it's too um mechanically disadvantaged the collarbones the collarbones this lever is much more mechanically advantaged so the collarbones also the other thing with these that's different than the arms is look at this as a structure and think of pitch yawn roll the uh the ability for you to get 3d motion out of very little like the fifth like the notch of the fifth You get a lot of 3D motion with a little bit of movement of this guy.
Because this guy can pitch forward, pitch back. I can yaw. I can yaw it. I can roll it.
You get a lot of 3D motion with the collarbone. So just even in your next sprint session, think less about an arm swing and more about... collarbone and we'll have one that likes to go back and one that likes to go forward and that's how they compress us and unweight us make sense and people will talk about a coil but they're like overdoing it you watch Usain Bolt or Sha'Carri Richardson like there's not this big like they're not doing it's not a spinal engine it's like way subtler than that and and their arms are actually using their arms to unfold and help them not help keep their legs in check so they don't get going faster than they can manage if that makes sense so you'll watch some of them and one arm you will like unfold behind them to get them that pause because that pause is what gets them and then they get the next free thing okay that makes sense um so one thing that i worked with someone this week that uh helped her with the upper body stuff with running is if you i don't know what else you could use for this you other than chains to be honest so chains is what i'm gonna say to use i mean you could use a yoga strap but the weight you you want the weight okay so you take the The stands won't work at all.
So you take the same, feed it over the elbow, actually bring that through, and then grab onto it. How you grab onto it matters, right? Because I could have put this on like this and grabbed it like that. That won't get you what you want. This will get you what you want.
This grip. It's not facing you. You'll get your lats and stuff. So then you do that on both. I'm going to, this is the hardest part.
I do that on both. Now I've locked out my wrist and my elbow, basically. So I'm just going to go through some.
motions like I'm going to throw a ball. So I'm just taking it forward and back. But now all of a sudden, you'll feel much more clearly your collarbone and your scapula, you'll feel much more clearly your collarbone and your scapula and where they are versus the arms.
And what you can do is The other thing with running is it's not a contralateral. So if I do this, I don't get anything from that, but everyone will teach it's opposite arm, opposite leg, but I don't, I don't get anything free out of that. Right.
I do that and I don't get the next thing. It doesn't help me load myself. Right. But If I take this leg and add this same arm, I just got the next thing.
So it ends up looking contralateral, but this is after I've already got the freebie. It's really ipsilateral. The same side arm loads the same side leg, which unweights the other side.
right? So this doesn't get me anything, but that's after I've gotten the freebie. That's what it looks like.
So that's what people coach. So then they'll coach this rotation of the torso or opposite arm, opposite leg thing. But really it's when this transverse arch hits, I want this, the weight of this arm to help anchor me. Then I get, then I get the next thing. So work that.
that's what will speed you up but it's the ipsilateral load that gets you the pop that makes a lot of sense yeah can you feel that nina yeah dumbbell in your hand or whatever but that's what but again like in dance that's how you could use it because you would load ipsilaterally because then i can express with this other side you right so I might like boom that gets me then I can do what I want with this other side it gets me the free thing and that's what we want in movement because then when I'm moving I'm working and resting and working and resting but so much of fitness has been geared towards and or conditioning work work work work work and you're just burning people out and it's taking them out of like the natural rhythm. And that is what dysregulates nervous systems, because the system goes, you're batshit crazy operator, and you're going to hurt yourself. I'm shutting this down. And so, oh, I don't have the same range of motion. So, or my hips are tight.
And so then they work again, they go to work. to undo that and it's like Mina you made a great comment it feels like you're overworking and that's exactly where your zone is is to find the just enough to feel then when you get the freebie just not feeling it freely that keeps athletes athleading for a long time and and regular people too Yeah. Yeah.
Cool. Any last questions before we wrap up? We kind of went beyond the foot, but I think running is what most people want to get their foot organized for. So I think thank you.
Okay. Well, feel free as you work through the rest of the material. I'm going to re-release the course again in February. So that...
group, they'll have a different, they'll have purchased the same product, but different. But when we have those calls, you guys will get invited. So, you know, if in two months, you've worked through more material, you run into other things, know that you'll be getting an email to invite you to those calls.
And that's what that's about. And you can just unsubscribe if you're kind of like, I'm good. And I don't want to join those.
That's, that's cool. But if you do, that'll be available because I know everyone's kind of at a different phase of working through stuff so yeah thank you so much this course has been so helpful awesome thanks so much Haley yep bye Debbie awesome thanks bye bye mom yeah