Untwisting the Legs
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- čas přidán 4. 04. 2021
- This is an excerpt from the following blog post: zaccupples.com/foot-compensat...
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I come back to this video a lot and I learn more each time. Grateful.
Holy crap, it works! I've been doing these two exercises for just 4 days and my legs have started become untwisted on the day two (sorry for my poor English).
I do it two time a day. 2 sets with bodyweight in the morning and two with 10kg kettlebell in the evening.
Thank you very much, I had been snowboarding since I was 2 years old until I became 16. And this twisted posture bothers me last 7 years.
Greetings from Kamchatka peninsula. Peace.
Thank you for the great info ❤️🙏🏼
Of course!
How does this not have a million views!? Neal hallinan and connors viewers should come here to this video and get their lateral pelvic tilt fixed in a second doing those exercises. I can finally feel my right arch and left heel again. Its like my body has remembered some movements it has forgotten so long. Youre god sent, god bless and keep making these awesome videos!
Working on it. Appreciate the kind words though! If you want a good lateral pelvic tilt vid, I just put this one out. More up to date - czcams.com/video/SVfAssGiH-g/video.html
Mr Smith was also one of my first CDs
I always rotate my legs in outsoide at every standing position is it right
Thanks for feeding the block again
You bet!
ZAC I’m curious if the rotational principles discussed for the lower body, like right foot pronation, internal tibia rotation, and external femur rotation, have parallel movements in the upper body such as forearm pronation, humerus internal rotation, and perhaps scapula external rotation.
Is there a particular methodology or literature that discusses these upper body rotational principles in a way that mirrors the lower body movements you've learned?
Hi, great video!
I don't know how to explain it, but can someone have an externally rotated femur and an externally rotated tibia at the same time (same leg)?
I lack hip internal rotation on both legs for sure, so does it automatically mean that both of my femurs are externaly rotated?
I think I have both femurs externally rotated, making the side of my knee weird looking, it stands out a lot (when looking at my inner thighs).
When I am in my bed my feet fall apart (duck feet).
Thank you.
I have the opposite, ankle pronation right leg, and suponation on the left. I am at 36 degrees straight leg raise. Your channel helps me improve. Thank you!
Glad to hear it! Happy movement
@@ZacCupplesPT
I improved quite good on my hips ER. However, my right hip IR is relatively limited. So to untwist my right leg, should I increase IR of the hip first?
If so, do you have an excercise for it?
Thank you!
If one is still very much anteriorly oriented on both sides of the pelvis with femur IR/ER both very limited, I assume I should hold off on trying to correct knee twists, correct? At what measurement could these strategies start to be implemented?
Can somebody tell me the name of the problem where my right foot keeps rotating when running such that my heel will collide with my left calf? I have myofascial pain syndrome, and I get knots in my gastroc muscles. I think that's what causes it, but am not sure.
My left turn out and it hurt butt area Like tailbone area. What's this mean.
Pffffff this video on every school would save millions of injuries, thanks a lot
Glad you found it useful
Can a FFESS also be used to remedy the twists? For the example you gave, contralateral loading for the left stance leg (biasing lateral heel) and ipsilateral loading for the right stance leg (biasing big toe/arch/medial heel)?
It could!
I managed to "buy" some IR on the left, but at the same time right foot begin to more externally rotate, like my center of mass shifts to the right, so I guess I'm doing something wrong 😅
Likely anteriorly oriented to pelvis. Did you lose/not gain ER?
@@ZacCupplesPT very likely, IR+ER
@@2fastnfurious4u If ER is still dropped off, then likely anteriorly orientated> i'd be going after strategies to improve that first
zac can you suggest a video for ankle and knee pain , i hav it in my right leg
Really hard to say without seeing you or knowing what movements are bothersome
Thanks a lot sir zac.... I am a fan of yours .. May God keep you happy and healthy 😊😊😊.. Sir... If a person has pain just on the right knee then he should do the exercise on the right leg or should do on both side? 🙏🙏...
Thank you! Can definitely try on both
@@ZacCupplesPT 🙏🙏🙏
Where do I find someone to help me like you? I am in alot of pain and need help with? I live in Boston, MA. Please.
Conor Nordengren is great - pureperformancetraining.com/about-us/
What u said is exactly what s happening to me , ans i can t afford therapist ...i hope u can show me and exercice to slow down
Do the best you can with the moves in here then assuming you're medically cleared
Zac, could this cause alot of pain in the hip flexors, especially the right? I am pretty sure that I have the left aic right bc pattern. My right hip flexor is so painful and feel like I need to stretch it all the time. My front thigh muscles (especially the right) hurt as well and feel weak.
It’s hard to say if one thing causes pain or not. But if top leg is IRing that is one of the actions of the TFL
Thanks Zac! Your videos are great! I learn so much from them and you are really funny.
@@JS-pq9uh Glad to keep things entertaining!
I’ve got the opposite type of thing going on. Pelvic torsion/tipped on an oblique axis (posterior tilt, left anterior). But my right foot is far better at yielding and pronation, while my left foot is supinated and the medial aspect of the ankle is hard to get to yield.
Secondary compensation?
I've been known to flip flop treatments when I see this. Might be worth trying!
@@ZacCupplesPT what if he carries a weight with his left arm ? :P
@@adriangpuiu may work!
Since 1 year I've been suffering from my right foot pronation and a little bit tibia bone rotates while walking and recently i noticed my right knee Q angle is increased please help me how do i correct whenever i wears
Shoes i feel uncomfortable.
It’s really hard to say without evaluating you, but some of the moves in here could help - czcams.com/video/UeV6I-SxHMM/video.html
@@ZacCupplesPT how I can contact
you Sir could you please send your WhatsApp number ya insta cos I need to fix my problem I can pay you your fees ❤️ from India
(4:48 to 4:56 ) I can't find this video on your yt playlist. Can u plz send the link of this video
czcams.com/video/B14k0qYTODg/video.html :)
@@ZacCupplesPT thank you pro
@@prabha9028 You bet!!!
Many times at standing i fell my righ side of body comes forward how can i correct it
Hey there!
I can't say without an evaluation. I do offer remote consultations. You can check them out here if that would be beneficial for you - zaccupples.com/services/online-movement-consultation/
Same here , vaibhav r u Indian? I am Indian , can you share your insta id?
Sorry i haven't insta account
@@vaibhavpatil-mj5zj do u use any social media?
@@happyphysics8377 yes Facebook
👍🏾
Thank you
You're definitely talking about me Zac) these bones look exactly like mine) Tell me please, do I understand you correctly, to increase the pronation on the right foot, I need to increase the ER (decrease the IR) of my right femur and vice versa, to decrease the pronation on the left, I need to increase the IR (decrease the ER)? Thak you Zac!
@@Kolibri-qo2rj Александр, спасибо, обязательно посмотрю!
1. Stack
2. calcaneal eversion + femoral ER on right
3. calcaneal inversion + femoral IR on left
indeed :)
дать ему шанс! (hopefully that translated correctly)
@@ZacCupplesPT Zac, Thank you sooooo much! You're the best, big Z!
I like to pick on muscles as Dr. Hartman would say. If I have this scenario, am I going for left adductor, right RF? I'm 6'2" and pretty sure I'm narrow. Can I do the shifty split squats from high depth, with the foot cues? I have trouble dropping it to the floor unlike my clubbing days :,(
to untwist the leg? What you'd need on the twisted side:
Glute to ER leg
VMO to untwist tibia
@@ZacCupplesPT I see. Now for the "not twisted" leg, I need weight acceptance/ translation through midstance to P, as my right leg is the really twisted one. That's where I'm asking about adductor, and I suppose ecc oriented glute/rotators?
I mean I know its not simple but more or less left adductors need to be able to be working through gait cycle and can achieve that with left foot forward squats to single leg, to maintaining left adductor during right foot forward SS. On the right track?
@@georgethaddeus9170 That would make sense. Think possibly groin and some glute. pending angle it could be low or high glute
@@ZacCupplesPT thanks Zac. You are a big help. I appreciate it greatly. I believe I was once like you, narrow on a flat turn shoved so far forward it looked oblique. The turn runs deep... I'm a 6'2" narrow so its been a doooooozy. Just now starting to feel what I need to feel in standing.
@@georgethaddeus9170 Glad to hear that you made it far in the journey :)
Is this the Mulligan concept?
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