Align Your Pelvis for Powerful Movement Mojo and Injury Prevention

I remember the first time I went trail running and experienced the majority of my forward momentum and power coming from my core.

For as long as I can remember prior to this, my power as a runner came from my strong and always ready to work hard gymnasts legs, with some help from my pumping arms. This new feeling (like I was floating, effortless!) was a revelation.

Since that first time running from my core I’ve experienced more and more ‘ahas’ about how to harness the power of my core for everything from overhead presses (and activities like rock climbing), to sitting, to the work I do everyday to yoga, gym workouts and even walking.

Let me clarify something right away: by “core” I don’t mean my abs, though they are involved. I’m talking about harnessing the power of our entire pelvic complex, which utilizes our deep core muscles and our glutes (acting together as a team) to create a rooted center from which to power everything we do as movers in the world.

For a simple deep core activation series, click here.

This concept is impossible to describe in words, so scroll back up and watch the video for demonstrations of how to implement this pelvic alignment fix through a squat, a push up and walking.

Then – give it a try. You can do this wherever you are right this minute, even if you’re sitting at a desk.

When you learn this postural correction and make it habitual throughout your life and activities, you’ll start noticing your legs and arms won’t get as sore as before during workouts, you may have less aches and pains while sitting at the computer, and – when implemented through a diverse range of activities, you may notice certain injuries or nagging pains like constantly tweaking your back or mid back pain go away.

With proper pelvic alignment we can start to reverse and prevent injuries during our activities while also growing our effortlessness and power as movers.

 

I believe everyone has near limitless potential for physical, psychological and emotional vitality. We all have what I call an “aliveness potential” unique to us. The hard part is understanding how all the pieces fit together: fascia, muscles, bones, neurobiology, mobility, movement, psychology, nutrition and that most tricky trickster of all: our subconscious! That’s why I work one on one with my clients to develop a cohesive plan that takes you from knowing you have near limitless potential to actualizing it. When I’m not helping people get out of pain and unlock their potential you’ll find me climbing mountains, trail running or nerding out on consciousness, evolution, neuroscience, physiology and psychology.

Are you ready to find out what YOUR limitlessness feels like? Get $15 off your first Skype session with me when you sign up for my free newsletter. You’ll hear stories I don’t share anywhere else, and new episodes will be emailed directly to you every Monday.

Is Your Plantar Fasciitis Happening Due to a Hip or Pelvic Instability Issue?

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Modern humans tend to live very lopsided lives when it comes to sports, daily habits, how we sit for work and how we hold babies, purses, backpacks etc.

Many people are walking around with a pelvic or hip instability issue without even knowing it. This is because the human body is amazing at compensating. It will compensate and compensate, sometimes for years without any pain at all…until one day it can’t take any more, and that’s when we get a pain signal.

The list of possible injuries or pain patterns that can happen due to a hip instability pattern are so numerous we’d be here all day if I went into them all, but the big surprise is plantar fasciitis.

If you’ve tried all the typical routes or methods of eliminating plantar fasciitis and your pain persists, it could be due to an underlying hip or pelvic instability issue. (Click here to learn about the most common causes of plantar fasciitis).

The short story on this complex issue:

Due to one or more imbalances in the fascia of the legs, your pelvis can experience a tilt, shift or rotation (or some combination thereof). This means it could be rotated forward on one or both sides, tilted to the left or right or otherwise shifted out of alignment.

When this happens, it is my belief that your brain detects potential danger to the central nervous system and spine (which requires a neutral pelvis to be at optimal health), and recruits one or more muscles of the low back or hip to contract neurologically to bring you back into balance.

Often, it’s the gluteus medius that is recruited this way and when it is – that muscle is no longer able to be recruited for its normal duties.

What does the gluteus medius do?

Gluteus medius and minimus abduct the thigh when the leg is straight and during gait (walking or running) these two muscles function to support the body on one leg to prevent the pelvis from dropping to the opposite side.

With the hip flexed, gluteus medius and minimus internally rotate the thigh. With the hip extended, they externally rotate the thigh, or more accurately they act to prevent internal rotation. Without this action the knee migrates inward, creating stress on the structures of the hip, knee and foot.

As you can tell, gluteus medius (and minimus) are critical for hip stability in ALL kinds of everyday actions. If one or both of these muscles is no longer able to do its job, it has to be done by other muscles.

How glute inhibition or hip instability leads to plantar fasciitis:

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