Tag: Knee Pain

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Squats And Lunges – Why Should You Care About Body Weight Distribution

Everything you do is body weight distribution, and body weight transfer, as well as balancing (walking is balancing for example). Understand and practice these 3 concepts (and posture) and any exercise or movement you will ever do will be correct. But only if you practice these concepts.

 

Incorrect body weight distribution simply leads to:

  1. One side of the body will take more of the weight than the other. Thus chances are this side will be over worked, and muscles strained in the long run, while the other side will weaken.
  2. Stress injuries. If you walk, run, squat and lunge while one side of the body takes of weight, and so more of the aggressive impact, it will increase the risks of injuries. It may not happen this year or the next, but after years and years.
  3. Knee pain. This is very common particularly when squatting and lunging, but also standing, walking and running.

 

When we squat or lunge we are told “knees behind the toes!” Why??? Give the reason why. I’ll tell you why. When the knees go too far over the toes, your body weight distribution is lost. There is more weight going on the front of your feet, while you take the weight off the heels (even if heels are still on the ground). This causes the knees and ankles to take more and more pressure.

Now, that doesn’t mean that you bring the weight back on the heels and lift the toes of the ground. That’s not good either. The solution is The TRIPOD.

 

How to distribute your weight correctly

Every moment you stand, whatever you do, you will form a tripod with your feet.

THE TRIPOD = BIG TOE + LITTLE TOE + HEEL

When you stand, walk, run, squat, lunge, balance on one leg etc, keep The Tripod firmly rooted into the ground. That’s it. FOCUS.

If you need advice or would like to know more about coaching programs contact me.

 

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The Tripod, Your Shoes And Knee Pain

Since I started learning and exploring movement through natural movement, I was also coached, as well as reading and studying, I have noticed many changes in the way I use my body today. In a good way that is.

I have also realized what contributes to knee pain and knee injuries. While not everyone is the same, and not every injury is the same, everyone can benefit from The Tripod.

This repeated pressure on knees and ankles, whether you walk or run or just stand, is what, in time may lead to pain and injuries. Among other reasons.

That pressure, in many cases, comes from an incorrect body weight distribution. And unless you had an accident, injury or other such problems, this is what probably causes your knee pain. Although you should check with your doctor to get diagnosed.

In another article I wrote about Knee Pain And Body Weight Distribution. In this one I will talk about shoes and how they affect body weight distribution.

In that article we also mentioned that you have two tripods. Each is formed on your big toe, little toe and heel. That forms the base of support for your whole body.
And like your camera’s tripod, if one of the legs is not properly planted into the ground, the tripod is uneven and pressure is not evenly distributed. That tripod is unstable and weak.

Many times, knee pain comes after we consistently practice the habit of distributing our body weight more on the front of our feet.

But it is not your fault. Look at your shoes. They naturally lift your heel and automatically sends more weight on the front of the foot. Even if it’s just a little, that little adds up over the year.

It may not seem much but over 20, 30, 40 years it can change a lot. It can change your posture and the way you move your body.

The solution?

Firstly, although I believe we should walk barefoot sometimes, that we should allow our feet to develop and strengthen the muscles, this does NOT mean you need to go barefoot all the time, everywhere. However, when the weather is nice you can go barefoot in the garden, in a forest, in the house, anywhere where you feel you can.

Going barefoot, besides strengthening your foot muscles, will also help you become more aware of and correct body weight distribution. Feeling your toes and heel on the ground enables you to make changes.

“Allow your feet to take their natural shape and your skin to breathe.”

Second, barefoot or not, be aware of how you distribute your weight (from left to right and from back to front) every time you step, go up the stairs, when you stand, and run. At some point while you walk or run, you will go through a position where your foot is on the ground and you can feel The Tripod. Consider that a “check-point” and ensure your big toe, little toe and heel are on the ground, rooted into the ground for just a second or fraction of a second before coming off the ground again.

For example when you run with a forefoot strike, after the ball of the foot touches the ground the heel comes down as well, and that’s The Tripod right there.

Try it now. If you don’t try it now, you will never try it and forget about it.

Please note I am not a doctor or a therapist. It is important to consult your doctor if you have an injury or experience any pain. 

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What Is The Correct Body Alignment

Alignment there, alignment here, I talk a lot about body alignment. And for good reason.

I was looking at my 8 year old nieces when I took them ice skating. It was their first time on the ice and they were simply naturals. They kept their balance so well, and naturally knew how to move their feet. I don’t know why I was there. Adults, on the other hand, had problems keeping their feet under their bodies. They learn but it takes longer, and their are very unbalanced.

Looking at them I see the correct body alignment. Natural for the kids, un-natural for the adults. We are born with all sorts of abilities, however, when we start sitting more than moving, and stop moving muscles, joints, body awareness goes into “hibernation”. Through Natural Human Movement we wake up those muscles and help the body remember it’s natural abilities, moving the body the way it was designed to move.

 

Why is correct body alignment important

 

Firstly, many of the pains, even chronic pains, are a result of habitual movements over a longer period of time, as well as other factors. Now, we don’t talk about health conditions or fractures, for example. Rather lower back pain, knee pain, ankle pain, shoulder pain.

Constant tension and body misuse, over a period of time, can lead to chronic pain

Second, running, walking, or moving in any way with an incorrect alignment can increase risks of injuries, and perpetuate older injuries.

Third, incorrect body alignment can strain certain muscles, and weaken others.

Fourth, strained muscles will affect your posture and your skeletal system, it can literally deform your skeleton; it may not be visible but it happens, think scoliosis, one of the most obvious situations of incorrect body alignment.

 

How to align your body correctly 

In an article I can only give you the basics of correct body alignment. However, if you apply these elements to everything you do it will make a huge different in time.

Whether you are running, squatting, standing or walking remember the following points:

  1. Feet – roughly hip width apart, toes facing forward
  2. The Tripod – each of your feet form a tripod with the big toe + little toe + heel; focus on keeping this tripod on the ground at all times
  3. Soft knees – not necessarily bent, but soft; it’s very subtle
  4. Bucket of water – imagine your hips like a bucket of water; align your hips so you don’t spill water forwards or backwards
  5. Core – if your hip, the bucket of water, is aligned then your core (you will feel it in the abdominal muscles) will be slightly contracted
  6. Shoulders and years are aligned
  7. Straight line from your ears to your shoulders to your hips to (approximately) the front of the ankles 

 

These are the basics in a standing position. If you have any questions on body alignment or want to try one of The Merisoiu Technique sessions contact me.

 

 

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Three Elements Of Healthier And Stronger Joints

This passion for body mechanics started many years ago after I struggled with knee and ankle pain for years, to the point where I was struggling to walk. It became an obsession, which later on lead to learning more, coaching and writing on the topic.

Many of my clients come to me with lower back pain, knee pain and ankle pain. Probably because this is what I am most passionate about.

Having strong joints means we have a strong body. There is less rick of injuries, if we do injure ourselves we recover faster, we have more control over our bodies and, in general, a healthier body and movement.

 

Strength

As human beings we have been designed to move, and not just walk. For millions of year we have ran, carried, lifted and thrown, jumped and much more. Shoes were simple, no gels and excessive padding, sometimes there were no shoes at all. Chairs were simple four legged stools which required us to engage our muscle to stand upright, thus making those muscles stronger.

Today’s society encourages comfort at the expense of weaker muscles. And with more comfort, less physical activity and weaker muscles, joints and bones weaken as well. They also weaken because of aging, we just makes it sooner.

I often ask my clients what drew then towards me. Some of then say that the system, The Merisoiu Technique, is more complete.

Indeed it is. We learn how to walk, run, jump, lift, throw, carry, crawl, hang, and move if various ways. We get fit and strong with correct alignment. We don’t just exercise, we study movement and we strive to master it.

Thus, for stronger and healthier joints address as many forms of movement as you can:

  • walking
  • running
  • balancing
  • crawling
  • lifting, carrying, throwing, catching
  • squatting
  • crawling
  • mobility and flexibility

If you have injuries you must be careful. If you don’t have injuries you should also be careful, because a correct form of movement involves alignment.

 

Alignment

Whether moving or standing there is a degree of pressure on the joints. The problem is the angle at which the pressure falls.

Movements is not only about picking up limbs and put them in another place. Performing a movement safely requires muscle activation with the correct joint alignment.

This is where we, as fitness industry, go wrong. We educate our clients on the amount of calories and fat they burn by running and jumping up/down, left/right. Not many take the time and have the patient to educate about alignment. It takes work and commitment from the client as well.

Alignment is not something I can talk about in general, besides the general, standing and sitting body alignment. In movement, depending on the movement, alignment changes, although the basics (what I call foundations) of body alignment are still the same.

I will discuss body alignment in more detail in future articles. Until then remember this one thing:

 

If you draw a line (on the side of the body) from your ear, through the middle of your shoulder, through the hip and ending slightly in front of the ankle, you have a correct body alignment.

 

There is not perfect alignment, there is a range. I have an mp3 recording for my clients, which takes them through a body alignment visualization. I am happy to share this recording, for free, with the first 7 people who contact me. Not more than 7. To do this we must talk first. I like to know who you are and why you want this recording. Mention this article when you contact me. Simply book a call, it’s free by the way, clicking here.

 

Micronutrients and Macronutrients

I talk a lot about the mechanical side of joint strength. But we also need to ensure we have enough vitamins and mineral (micronutrients), and fasts, carbohydrates and protein (macronutrients).

The body takes what it needs for bone and joint health from the food we eat.

Don’t make the mistake of thinking health is about what you do this month or this year. The impact of good and bad habits surface later on, 2-3-4 years down the road, or maybe more. Inside the body the effects take place sooner. Just because we don’t see them on the skin doesn’t mean they are not there, good or not.

Being consistent with your diet is the key to a healthy body. To check where you stand do blood tests. They change from year to year.

 

Besides these 3 we also have Flexibility and mobility, but I will talk about that in another article.

 

If you have any questions you know how to contact me.