Oh, nice call. Good morning. Happy Friday. I have neuro coffee in hand and it is perfect. Yesterday was Thursday. Trips and salts today. Actually got to sit down in the restaurant. Actually got to see my brother and his wife, actually, which they haven't seen them in 10 weeks. So it's been a great week. Very busy, but a great coach's call yesterday morning at 6 a.m., so don't forget next week, 6 a.m., join us for that. And let's dive into today's Q&A. It's actually a pretty good one. This comes from Mikhail. Mikhail says, if someone's standing on their left leg, and the other leg is flexed with the hip and knee at 90 degrees, the standing leg is then excessively externally rotated, abducted, and extended. Why is that? And what should I do with that? This is actually pretty straightforward. So I actually use a test that's very, very similar to this in the clinic to help identify some of these things. But let's talk through what we want to see happen under those circumstances first, and then we'll talk about what actually does happen. So essentially, standing on this left leg and we're going to flex the opposite hip there. And so what Mikhail's describing is as this leg moves into flexion, what we should see on the support side is we should see a little bit of internal rotation of that left ilium so we get what looks like a posterior rotation there but basically it's just securing the position of this ilium under those circumstances because when the hip is extended at relative zero for standard measurements in 90 degrees here we have two representations of a propulsive strategy which should put this into an exhaled position, so I should have a constant republic diagram supporting this position. However, what he's describing, so as this opposite hip goes into hip flexion to 90 degrees, what we're seeing is an externally rotated position of the ilium, which was going to orient this femur into external rotation. And so this is somebody that is moving too quickly on the back end of the propulsive phase. So they are in late propulsion too soon. So what we need to do is we need to teach this person how to delay this. So from a strategy perspective, it gets really, really interesting. So you think about some things that you could do. So let's just say we could put them into a left knee down half kneeling position, but that's the exact same stance position that we just measured. So the chances of being successful under those circumstances are minimal. So what we have to do is we have to establish the exhalation strategy. So we have to get them somewhere to that middle propulsive position where they can achieve the constant republic diaphragm, the internally rotated ilium. And so the easiest way to do that actually is to bring the left knee up. And so we're going to start somewhere with the left hip in a 90 degree position, and we're going to teach them how to delay and shift backwards on that left side first so we can capture this middle propulsive strategy. So from an exercise standpoint, this is where like campanile deadlifts come in really, really handy. The left shift squat strategies I have a video up there on YouTube on that Try that actually that's a really good position to be in the front foot elevated split squat variations that are actually delaying propulsion with the left foot elevated on the on the box. So that'd be your front foot. And then once you're able to recapture the internal rotation of that left hip, that would be a good sign for you now to switch and try to bring that that left knee down to the floor into a half kneeling position. Then you start to work on capturing a really useful, propulsive, middle range strategy of that half kneeling position. So there's a video on YouTube that actually describes how to capture that as well. So I wanna point you in that direction, Mikhail. And then once you do that, once you actually capture that effective left half kneeling position, you've got chops, you've got lifts, you've got presses, you've got pulls, you've got all split squat variations with the right foot lead. And then what you can do is you can go back to the original position where you saw the externally rotated hip position where they were driving into early propulsion and use that as your test retest. So there's a lot of things that you can do here, but what I would say is the first things first is one, don't try to use the hip and that zero degrees of hip extension strategy. I would move them into the 90 degree position, work there to delay the propulsive phase and then slowly bring that leg back towards extension. So hopefully that gives you some strategy and some understanding as to what you're actually looking at. Thank you, Mikhail, for the question. It was a great question to wrap up the week. I had a great week. Hope you guys did too. I will see you next week. Finish your coffee, grab a workout, have a great weekend.

Yeah, with the thinking.

Your goal is to produce IR. If you're pushing into the ground, walking across the ground, you will produce IR. How then becomes the question mark? Are you going to do it with ER structures? If you're doing it with ER structures, you've got to bend stuff. Right.

To get it to turn for my to left. Okay.

Yeah. So you probably see more at the foot because.

So keep going, right? Until the connective tissue no longer has any more yielding capabilities. Take it to the end of the yield, you have to concentrate on muscle and you're at the end of the connective tissue behaviors. The only thing you can do at that point is start squeezing.

Yes. Now you understand the difference of putting somebody's foot up on a box versus just elevating the heel. That would be a great strategy. And that might be like the answer, right? If you put the foot up on a box in a reduced gravity situation, that's essentially what you're doing—taking gravity away from the foot. What does the foot look like? If the foot shape gets better, then you don't have to actually do the mobilization.

Okay, so hang on. So you're describing the external motion and the internal behavior. All right. The internal behavior is on a slight delay because it's water.

Where you want it. The funny spot. Yeah, like somewhere. It's a technical term for those of you that don't understand. It's the funny spot. Yeah, no, but it is. It is. It's absolute. It's absolute. So think about this, Cameron. Here's the rules, right? Yeah. There has to be a place that absorbs the energy. There has to be a place that that that it's released, right? Yeah. The shapes determine what direction everything goes. Right. And so that's, that's always been the goal is like, I got to make sure I get the shapes right so that the energy goes in the right direction. It goes to the right places where I can distribute it, utilize it, and then redirect it.

OK, so kind of like a box squat scenario.

Because you look at what is preventing, so I need that calcaneus to move into a traditionally everted representation. Right. Relative to the starting conditions. I don't want it to be excessive and that kind of thing. Right. Cause I can create a compensatory strategy. That's kind of what you're doing. I'm sorry. That's what your friend's doing. With that bunion representation is you're creating this orientation. So it looks like you're getting this rear foot eversion when the reality is it's like, you still have a subtalar joint that it's in an ER representation and you would just IR the entire foot up to the first metatarsal. Okay.

Yeah. Okay. So now we got to really raise the peak force here. Okay. How often does he train his dynamic effort box squat? How many appearances does he make in a week, Jen?

Hang on, there you go. I just want to bring up the thing so I can do the timeline. There we go. So I'm going to try to capture her.

But how can I know what is the time to turn them to the left?

Okay.

Yeah. They look a little different. You have to appreciate the turn that's taking place. So, go back to your hamstring representation. Think about the seated variation of a hamstring exercise and what that would look like. You're creating tibial internal rotation as the knee bends. Do the same thing in the arm.

Yes, it would.

So there's a relationship there that the tibia is going to move in a very specific direction. But it also means that the fibula has to move in the opposing direction to make sure that I get the right shape so that all the fluid stuff goes in the right direction. So the energy that's going through that fluid goes in the right direction.

Uh huh.

That's right. So, hang on. One is like that, and one is like that. They're not the same. Oh, yeah. How about that? That's helpful. Peter didn't smile though, so I'm a little upset that it wasn't a light bulb moment for him. Clearly, he is well ahead of the game. Don't wake it up. No, that's why they're not the same. That's why you can't use them as the same measure because they don't, right? Yeah.

I tell you what, if you're an Instagram influencer, it's a good book to have because there's like a gajillion exercises in it. And then you can just say, 'Oh, I need a new exercise to do today. Even though you've never done it before. I'll do this exercise. People will love it. I'll have no clue. But I'll do that.'

So he's got an ERD orientation at the proximal hip that you took away. So that reduces the need for the anti-orientation. You gave him true IR. Instead of an anti-orientation for IR, you gave him relative motion IR. So he was superimposing, he was now capable of superimposing the IR on the ER, okay? You untwist the knee, right? You reduce the load on the medial aspect of the knee as he is starting to try to load that foot with the crossover into the cut. You gave him legit IRs, when he needed higher force production into the ground versus orientation and downward compression through the bones themselves. So the hip was a compressive strategy that is magnified. The knee was a compressive strategy that was magnified by the forces of the cut. You gave him the capacity to distribute load by restoring relative motions in the knee.

Okay.

But you wouldn't do that. You wouldn't do that first thing walking into the purple room. You would have to create a gradient first. See, there's your problem. So this is the problem that's associated with a lot of these people that are very, very compressed is that they just don't have a gradient form movement to exist in the first place.

Right.

Okay.

Good question.

Good morning. Happy Tuesday. I have neuro-coffee in hand and it is perfect. All right. A very busy Tuesday coming up. We're going to dig straight into today's Q&A. This is a question with Ian. This is actually an extension of a discussion that we had where we were talking about knees. And then that led us into a foot representation as we're pushing into the ground and how we would see a bunion evolve under certain archetypical situations. And then that led us back to the knee a little bit and a little bit of pelvis as well in regards to these force producing positions. One of the biggest errors that we tend to make that results in some of these negative secondary consequences like bunions, knee injuries and such is trying to produce force through an externally rotated representation. In an ideal world, we want to have situations where we don't have rotations taking place as we're producing our maximum force. So if I grab my pelvis over here, so if we're gonna talk about a force producing pelvis situation, we're gonna have the IR representation of the pelvis because there's no rotation going through the pelvis. That allows us to produce maximum force without a dissipation of energy. Same thing through a knee, same thing through a foot. It is only when we are not doing that where we're actually pushing through these ER representations where we get these negative secondary consequences. So Ian, thank you so much for this question. Truly appreciate it. It's gonna help a lot of people. Everybody have an outstanding Tuesday and we'll see you tomorrow.

Yes.

Correct.