Ankle Pain with Squats FIXED | Case Study

If your ankle hurts during squats, prepare to have your mind blown! Does ankle pain during squatting require driving more ankle mobility? But what if you have a full squat? That is what we run into in today’s case study. Here, we assess the entire body to see all the factors that contribute to this particular client’s ankle problem, and devise a solution WITHOUT ANY ANKLE MOBILITY DRILLS.

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How to Forward Lean Split Squat

A split squat variation that targets the hamstrings and glutes The split squat is an excellent exercise, but what if you are someone who loads the back leg WAY TOO MUCH, or you really want to work the hamstrings better than ever before? Enter the forward lean split squat (or as I affectionately call it, the superhero split squat). This variation introduces a hinge component to the split squat, which better works the posterior chain and minimizes back leg loading. But what are the keys to performing this well? Who would benefit from this version the most? I’ll answer that for you! Check out the video and post below for all the details!

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Common Squat Compensations

If you have a butt wink, collapse your knees and more, you definitely want to read this! The squat is an excellent exercise for both enhancing lower body range of motion and strength, but it’s not so great if you have a bunch of wild compensations doing it. What are some of the common compensatory activities that we see in the squat, which ones are “bad,” and most importantly, what shall we do about it? You’ll get your answer in Movement Debrief Episode 159!

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What is the Best Posture?

Ever argue with someone about good posture?  Are you ready to tell them it’s all bullshit? We are meant to move, so the best posture is one that is constantly changing.  In fact, research shows movement variability, the changes we unconsciously make within movements, is a marker of health and reduced injury. How beefed up would your posture knowledge be if you knew… What “good” posture actually is? Can you really be “stuck in extension?” What “stacking” is and why it’s essential to movement? What are the best cues to change someone’s posture? Well those are just a few of the many things you’ll learn in today’s video interview I did on Phillipe Gervais’ Youtube channel. It’s time to finally silence those posture junkies. Time to have that difficult conversation with your mom (cue childhood trauma of mom telling me to sit up straight). Time to take your movement knowledge to the next level! Watch the video below and prepare to deep dive! Photo credit: Steve Leggat

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The Foot Explained

Biomechanics, compensation, and treatment of the foot Movement Debrief Episode 119 is in the books. Below is a copy of the video for your viewing pleasure, and audio if you can’t stand looking at me. Here is the setlist: What is the relative foot position during inhalation and exhalation? What strategies can be used to improve pronation and supination limitations? How can I improve dynamics in a flat foot? How does the foot move during a squat? How do bunions form?

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Assessing Compensatory Strategies

A deep dive into the practical application of respiratory mechanics When you deep dive into the biomechanics, it’s easy to get lost in the weeds. You are trying to figure out how the scapula moves just so, or what is the big toe doing during this part of the squat…yikes! While greater biomechanical understanding is necessary, it’s not the most important piece. You can never lose sight of how to help your clients. That is the highest priority. Practical application. Which is why I think you’ll love my feature on the Upper Left Performance Podcast. It’s just enough of the details of movement compensations, with heaps of practical application! Topics covered include: What are the two common compensatory strategies people can present with? How does body structure influence one’s ability to move Simple assessments for determining one’s compensatory strategy How to adapt one’s training to maximize movement quality Click here or the link below to tune in! Upper Left Performance #14 Zac Cupples  Image by pisauikan from Pixabay

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Squatting, Breathing, and Sleeping

What does squatting, breathing, and sleeping all have in common? The answer is airway management. In order to squat well, you have to manipulate your spine in a manner that maximizes vertical pelvic displacement. In order to manipulate spinal position, airflow into the upper back is one factor that can change the way you squat. Breathing is also of utmost importance for sleep. Consider the negative effects of sleep apnea. What if there were activities that could improve both of these areas? In my eyes, these activities center around maximizing breathing mechanics and are the centerpiece discussion in an episode of the Portal PT podcast I was featured in. Check out the setlist below. 1:30 Zac’s Story 6:00 Zac’s Experience with Bill Hartman 12:30 When / Why Did Zac Jump Down The Breathing Biomechanic Rabbit Hole 18:00 Stacking, Diaphragms, Biomechanics, Movement Variability 22:30 Where’s The Breathing Research? Clinical Practice Guidelines 31:00 Squat vs. Hinge 36:30 Pain, Manual Therapy, Blood Flow, and Movement Variability 44:00 Myofunctional Therapy, Upper Airway Resistance, and Sleep 47:00 Zac’s Patient and Their Changes 49:00 Oxygen Advantage & Mouth Taping While Sleeping, Exercise Endurance, Resting Heart Rate 54:00 Dreaming, Sleep Studies, and Quality of Sleep 57:00 Improving Nasal Breathing and Changes in Facial Structure and Musculature 59:00 Proactive Care in Children 1:00:00 What is The Worst Fitness Advice Zac Has Ever Received 1:05:00 What Was Zac’s First Exercise Experience and Was it Good or Bad? 1:07:00 What’s Zac’s Number One Source For Research and Education Info If

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The Guide to Remote Coaching – Movement Debrief Episode 113

How to coach movement when you can’t in-person Movement Debrief Episode 113 is in the books. Below is a copy of the video for your viewing pleasure, and audio if you can’t stand looking at me. You’ll also get modified transcripts for this one. That’s how much I care! Here is the setlist: Why should you consider remote consultations What are realistic expectations regarding a remote consultation business? What are the challenges of a remote consultation business? What does the remote consultation process look like? How do I screen for red flags? What remote assessments do I use? How does once coach someone remotely? How do I set up remote coaching classes with multiple people? What substitutes do I use when external load is not available?

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