hips, knees, and feet online presentation

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Hips, Knees, and Feet References: Ortho-Bionomy; A path to Self-Care . By Luann Overmyer Acupressure’s Potent Points . By Michael Reed Gach Atlas of Skeletal Muscles . By Judith & Robert Stone Anatomy of Movement . By Blandine Calais-Germain

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Page 1: Hips, knees, and feet online presentation

Hips, Knees, and Feet

References: Ortho-Bionomy; A path to Self-Care. By Luann Overmyer

Acupressure’s Potent Points. By Michael Reed GachAtlas of Skeletal Muscles. By Judith & Robert Stone

Anatomy of Movement. By Blandine Calais-Germain

Page 2: Hips, knees, and feet online presentation

High Hip assessment

• Find the lateral most top of pelvis. Find the midline of the side body. Place your thumbs in at a right angle and notice which hip is higher. It helps to use your belly button as a guide and imagine a straight line from one thumb to the other. Is the line level?

Page 3: Hips, knees, and feet online presentation

Q.L. Release

• -Lay on your side with the high hip up towards the ceiling; knees are bent. Place a pillow under your head. Make sure that your head shoulders and hips are in line. Don’t let your upper body curl in.

• - Place a stool or chair behind you. Gently roll back and place your top calf on the seat of the chair behind you. Let your top elbow slide back. Let your upper buttock fall back towards the floor but don’t actually touch the floor.

• - Relax here for 1-2 minutes breathing deep into your belly.

Overmyer, p.46

Page 4: Hips, knees, and feet online presentation

(Overmyer p.35)

Hip Rotation

Page 5: Hips, knees, and feet online presentation

Assess Hip Rotation

• Hip Rotation: Place thumbs perpendicular to the top of the pelvis at the mid-point of the side body. Then run your forefinger down the ridge of the pelvis until you reach a small boney crest or bump called the A.S.I.S. (anterior superior iliac spine.) Notice if one hip is rotated forward (anterior rotation) or back (posterior rotation).

Page 6: Hips, knees, and feet online presentation

-Find the hip rotation indicator points and notice if they are tender. Work with the most tender hip first.

(Overmyer, p.36)

Page 7: Hips, knees, and feet online presentation

Correction for Posterior hip rotation

• Lie on your belly and bring the knee of the knee out to the side like a frog. Make certain it is a comfortable position. Lay here relaxed & breathing into the belly for 1-2 mins.

• (Overmyer, p.38)

Page 8: Hips, knees, and feet online presentation

Correction for Anterior hip rotation

• Come to the corner of the bed with the rotated side closest to the bed. Come forward so the top of your thigh is on the bed and keep your shoulders over your hips. Make sure this position is comfortable. Relax here breathing into your belly for 30 seconds-1 min.

• (Overmyer p.39)

Page 9: Hips, knees, and feet online presentation

Side Saddle Somatics• Sit side saddle with knees pointing to

the front (you may place a folded blanket or pillow under the front thigh and hip). Place your hands on your hips. Rock your tail bone to the back wall Inhale. Exhale: tuck your tailbone under. Repeat 10-12 times moving with your breath!

• Place your hand on your side thigh. Inhale: roll your thigh down so that your fingers roll down toward the ground. Exhale: return to starting position. Repeat 10-12 times.

• Repeat both exercises on the other side.

• March in place slowly 10 times.

Page 10: Hips, knees, and feet online presentation

Stone, p.167

Page 11: Hips, knees, and feet online presentation

Tennis Ball Gluteal Release• Lay on your back with your feet on the floor and place a tennis ball in the

middle of each buttock even with (but not on) your tailbone. Breathe and relax here for 1 min.

• Slowly bring your knees into your chest and draw 5 large circles with your knee caps. Circle in the opposite direction too.

• Slowly take the knees in opposite circles like an old fashion egg beater 5 times. Then switch directions.

• Place the feet on the floor & bring the soles of your feet together and let your knees fall open. Breath here for 1 min.

• Then take your legs out straight on breath here for 1 min. • Then bend your knees keeping your feet on the floor and scoot your hips

toward the top of your matt rolling those tennis balls up ½ and inch toward the top of the pelvis.

• Repeat the entire sequence in this position.

Page 12: Hips, knees, and feet online presentation

Iliopsoas Stretch

• -Crescent lunge with back knee on the floor. (If you had an Anterior hip rotation then stretch the affected leg back 2 times. Example; right leg back, then left, then right again)

Page 13: Hips, knees, and feet online presentation

Assess the Alignment of your Feet

• Stand as you normally do and look down at your feet. Notice their alignment. Are they turned out to the side (like a duck)? Do they turn in (pigeon toed)? Are they parallel to each other? Maybe 1 foot points out and the other is turned in.

Page 14: Hips, knees, and feet online presentation

Reeducation Exercise for your Feet

• Walk for 1 minute exaggerating your misalignment. So if, for example, your feet are turned in (pigeon toed) then walk with them really turned in a lot.

• Next, walk with your feet parallel for 1 minute. Then forget about it and walk as you normally do. Repeat this simple exercise throughout your day. *Forgetting about it is an important step. We don’t want to force a correction because that is not sustainable. The body needs to integrate this new pattern of alignment at a functional pace. (Overmyer, p.51)

Page 15: Hips, knees, and feet online presentation

Balance; Side to side

• Stand with your feet parallel and hip distance apart. Slowly shift your weight from one side to the other. Notice which side feels most comfortable and shift your hips to that side. Hold for 30 seconds and then move back to the center. Recheck your balance from side to side and notice if you feel more stable. (Overmyer, p.53)

Page 16: Hips, knees, and feet online presentation

Balance; Front to Back

• Start in the same position and shift your weight backward and forward. Do you feel more comfortable with your weight in your heels or your toes? Hold the most comfortable position for 30 seconds. Shift back to the center and recheck your balance forward and backward. (Overmyer p.53)

Page 17: Hips, knees, and feet online presentation

Hip Circles• Slowly roll your hips around in a

circle. Be mindful to notice any catching or discomfort. When you find these spots stop and move to the position directly opposite (which should be more comfortable) hold this position for 15-30 seconds and then rotate your hips around and recheck. If the discomfort is still there, then stop the movement directly before the catch and hold here for 15-30 seconds. Continue to mindfully roll your hips and make corrections until the movement is smooth and comfortable. (Overmyer, pp.54-55)

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Alignment of the Femur directly affects your Knee

Stone, p.14

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Assessing Alignment of your Femur• Sit in a chair with your feet on the floor.

Look at your Quads (thigh) and notice if they look round or flat. If you tend to rotate your thigh out to the side (external rotation) then the Quads will appear flatter. If your thigh turns in (internal rotation) then it will appear rounder. Compare your thighs is one more flat than the other? Next, rock your thigh and knee to the outside then the inside. Use your hand to exaggerate the internal and external rotation and notice which direction is most comfortable for you. Check both legs. If you experience any pain or discomfort in the hip socket or leg, then use the following isometric exercises to ease movement. (Overmyer, p.61)

Page 20: Hips, knees, and feet online presentation

Isometric Flat Thigh Release (thigh prefers to move AWAY from the midline of the

body)• Begin with your thigh and knee

externally rotated (out the side). Place your opposite hand on your inner thigh. Gently press your leg into your hand and your hand into your leg for 10 seconds (the thigh is attempting to move in toward your midline and the hand resists). Initiate this movement from your hip socket. Release the pressure and place your hand on the outer thigh. Use your hand to move your thigh toward the midline (follow through). (Overmyer, p.62)

Page 21: Hips, knees, and feet online presentation

Isometric Round Thigh Release (thigh prefers to move TOWARD the midline)

• Begin with your thigh and knee rotated in towards the midline. Place your opposite hand on the outside of your thigh. Initiate movement from your hip socket and GENTLY press your leg out to the side while resisting the movement with your hand for 10 seconds. Then release the pressure and put your hand on your hand on your inner thigh. Use your hand to press your thigh out to the side for the follow through (external rotation).

• (Overmyer, p.63)

Page 22: Hips, knees, and feet online presentation

Strengthening Isometric for Flat Thigh (external rotation)

• Begin by sitting in a chair. Place the ankle of the affected thigh on the opposite knee. Place the opposite hand on the rotated leg’s knee. This hand will create a very slight resistance as you gently press this leg toward your midline. Hold for 10 seconds then release the pressure and use your hand to pull your passive thigh into your midline. *It is Very important to initiate this movement at the top of your femur. If you just press your knee up with too much power you may end up reinforcing the old movement pattern. (Overmyer, p.65)

Page 23: Hips, knees, and feet online presentation

Strengthening Isometric for Round Thigh (internally rotated)

• Cross the ankle of the internally rotated leg on the opposite knee. Place your hands on the outside of the affected knee and pull it into your midline. Focus on the top of the femur, deep in the hip socket, of the raised leg. From this point gently rotate externally which will press your knee outward. Use your hands to gently resist this movement. Hold for 10 seconds then release the pressure. Use your hand to passively move your knee out to the side. (Overmyer, pp. 66-67)

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Tension in calves and hamstrings can lead to and/or exacerbate low back pain.

Page 25: Hips, knees, and feet online presentation

Hamstring Release (Do this Before Stretching)

• Either begin by sitting on the edge of a chair or resting your knee or ankle on a stool while standing. Place your hand on your hamstring and gently move the muscle down towards your foot and then up towards your pelvis. Notice which direction feels most comfortable or which way the tissue glides the easiest. Move to the easiest position and hold for 30 seconds.

• Next move the muscle towards the other leg and then away. Notice which position feels easiest and hold for 30 seconds. Next try the diagonals and hold for 30 seconds. Repeat on the other leg. (Overmyer, pp69-70)

Page 26: Hips, knees, and feet online presentation

Release the hamstrings:

• Lay on your back with one leg up. Place a strap behind your calf. Keep your leg straight and pull your strap into your face as you lower your leg. Let the resistance of the strap be just enough to prevent movement without causing strain. Hold of 6-10 seconds then release you leg down to the ground. Repeat 3 times and then switch to the other leg

Page 27: Hips, knees, and feet online presentation

Softball Calf Massage

• Sit on the floor with your legs stretched out in front of you. Place a soft ball under your lower calf. Roll that ball from side to side and then just work your way up your calf toward your knee. When you find a tight and tender spot then hold for several breaths relaxing into the ball. Circle your ankle 4 times clockwise and 4 times counter clockwise. Then continue massaging up your calf by rolling that softball. When one leg is complete then switch to the other calf.

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Gach, p.148

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Gach, p.149

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Gach, p.150

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Stone, pp.16-17

Page 32: Hips, knees, and feet online presentation

Easy Kneecap Release• Sit on the floor with your legs out in

front of you and your back supported in a slight recline. (This exercise is very similar to the hamstring release). Gently push your kneecap (patella) toward the other leg and then away from it to the outside. Notice which direction moves easiest and is most comfortable. Hold the kneecap in this comfortable position for 30 seconds. Release and recheck your kneecap for ease of movement in both directions.

• Next move your kneecap up toward your hips and then down toward your feet. Move in the direction of ease and hold it for 30 seconds. Release and recheck for ease of movement.

• Then check for ease of movement along both diagonals. (Overmyer, pp.72-73)

Page 33: Hips, knees, and feet online presentation

Master Knee Release Position for Tender Points on the Inside of the Knee

• Check for tender points on the inside of the knee (medial), right above and below the head of the tibia where it joins the femur. Rest the affected ankle on the opposite knee. Lightly rest your fingertips on the tender points to monitor them for a softening of the tissue and/or a slight pulsation. Place your other hand on your heal and softly torque your heel toward your knee. Experiment with bending the knee more or less or slightly lifting the ankle to attain maximum softening or release pulsation at the tender points. You will know when you’ve found the best position because there will be less pain or tenderness and the tissue will soften around those points. Once you have found that sweet spot slowly compress from the torque heel toward the knee and hold for 30 seconds. Come out of this position very slowly so you don’t reintroduce the tight holding pattern. Repeat on the opposite knee if applicable. (Overmyer, p.74)

Page 34: Hips, knees, and feet online presentation

Master Knee Release Position for Tender Points on the Outside of the Knee

• Sit with the affected leg out in front of you. Bend your knee up with your foot on the floor. Bring your foot slightly out to the side and let your knee gently fall toward the midline, so your knee points in and your foot points out. Place your fingertips on the tender points on the outside of the knee to monitor for softening or a pulsating release in the tissue. Grasp the top of the knee and pull the skin toward the tender points on the outside and hold for 30 seconds. Release and check for tender points posterior (behind) or below (inferior) the head of the fibula (the bone on the outer side of the shin). If you have these tender points then continue to the Fibula Release. (Overmyer, p. 75)

Page 35: Hips, knees, and feet online presentation

Fibula Release• Sit with your knee bent and your

foot on the outside of your hip. Press the head of the fibula toward the front of the leg and back. Find the position of greatest ease. With your other hand contact the lower head of the fibula at the malleolus (that big bump on the outside of your ankle) and push it toward the front of the ankle and then back. Find the position of greatest ease and hold these two positions simultaneously for 30 seconds- 1 minute. (Overmyer, pp.76-77)

Page 36: Hips, knees, and feet online presentation

Knee Rocking for Integration• It is very important to do this

exercise after all the knee releases to recalibrate the alignment of your ankles, knees, and hips. Lie on your back with your knees bent and your feet hip width apart. Move slowly with your breath and initiate the movement from your knees. Exhale and rock your knees to one side, staying within your range of comfort. Inhale back to the center. Then exhale and rock your knees down to the other side. Inhale back to the center. Continue this rocking for 30 seconds- 1 minute. (Overmyer, pp77-78)

Page 37: Hips, knees, and feet online presentation

Knee Circles• (This exercise is similar to the hip

circles.) Stand with your knees together and slightly bent. Place your hands on your knees and circle both knees in the same direction. Notice if there are any tight spots or a catch in the movement. Move your knees to a position opposite the painful spot and hold for 5-20 seconds. Recheck by circling your knees in both directions. If the catch is still there then move to the position just before the tight or tender spot and hold for 5-20 seconds. (Overmyer, 78-79)

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Gach, pp.32-33

Page 39: Hips, knees, and feet online presentation

Ankle Release

• Sit and hold your ankle in your lap. Slowly circle your foot around and notice any spots that are tight or uncomfortable. Point your toes in the position directly opposite the tender spot and gently compress toward the joint for 10-30 seconds. (Overmyer, pp.83-84)

Page 40: Hips, knees, and feet online presentation

Sprained Ankle Release• This is a subtle exercise that requires

listening carefully to your ankle and the lightest touch. Place your hands or fingertips on the injured ankle. Gently move the skin in the direction of most ease. You must experiment in all directions up-down, side-side, and even slow twists or rotating the skin. Find the direction of ease and hold for 10-20 seconds or until you feel a softening or release of tension. Once the skin has released then explore the direction of ease in the underlying tissue. When the tissue is released explore tiny movements in the ankle and foot. Then move on to the next spot. Be patient and explore all the areas of injury. (Overmyer, pp. 84-85)

Page 41: Hips, knees, and feet online presentation

Dropped Metatarsal Release

• If the head of the metatarsal (where it meets the toe) has dropped you will feel a tender bump under the ball of the foot. To correct this, lift the tip of that toe up and gently compress the toe back toward where it meets the foot. Hold for a minute then release by slowly pulling out on the toe, giving it a gentle stretch. (Overmyer, p.94)

Page 42: Hips, knees, and feet online presentation

Big Toe Release

• If there is tenderness at the base of your big toe, then rotate the toe toward the tender point and compress the toe in toward your foot. Hold the compression for 30 seconds- 1 minute and then release by gently stretching the toe out away from the foot. Recheck to see if the tenderness has gone. (Overmyer, p.95)

Page 43: Hips, knees, and feet online presentation

Tennis Ball Foot Massage

• Just like it sounds, roll a tennis ball under your foot. Really get into the arch and find any tender points and work them out.