Man… Lawrence, thank you. I knew this video was for me as soon as you posed in the “bad race photos” 😭 each of my last 3 training blocks I’ve had issues with a hip flexor and now a knee, and I believe it stems from this exactly. Going to start with walking backwards and a flow rope until I find a tire 🤝
Lawrence . I love your work Sir. Thankyou for the inspiration and confirmation. I have been using these principles in my yoga training for many years and it has allowed me to recover from all sorts of scrapes and dents over the years from Trail running and Surfing. The diagonal movement pattern seems to be a key to unravelling tension. The patterns show up in Kung Fu and Tai chi as well.I will keep watching .
Thank you Lawrence, another excellent video. I would love to see more content on which strength and conditioning exercises to embrace and which to avoid. I live in the centre of London and dragging a tire anywhere would be challenging 🛞😓
I was thinking the same - however, I know that backwards walking on an incline on the treadmill can replicate something like a backwards sled pull. And I can imagine walking backwards on a treadmill simulating the rope swing might do the job quite well ...
Saw you a couple of days ago on Dr Chatterjee. Listened twice already, started breathing, flow rope and walking backwards after first listen. I feel that excitement like I'm young again and the world is full of possibilities.
Keenly awaiting the following video on powerful ways of unlocking hips and restoring hip function. Iv struggled for many years to untrain tucking my hips under to ‘fix’ an anterior pelvis tilt. I am on the flow rope, resisted walking and backward walking regularly. In your next video please comment on stretching and its effectiveness in opening up the hips. Thanks for the videos 🙌🏼 🇿🇦
Will do hip opening Segway, maybe today if I get time. Stretching is not usually the best way. Breathing, proper gait, empowerment. From stability comes mobility.
No one could have explained this beautiful topic any better! You openly include all the bodies which makes such sense and is a great re-minder for the inner/authentic runner. Thank you!
Lawrence, thank you, I've had some really amazing runs lately where I really feel the hip extension. You talk a lot about hips, but to unlock the hips I've had to work a lot on toes and ankles, both flexibility and strength, particularly on my left foot. I've noticed a lot of other runners have the same issue. It's all connected!
Yes that’s true and for many years i had a feet first approach. I work an hour extraordinary amount on the feet. More will appear on this channel too. But if you can’t use your hips properly and understand center of mass and undo neural tension, you will never fix your feet. Hence we working center out which is also how you should move.
Thank you! Very helpful as I begin the road to recovery for a recently injured tight (and sore) left hip flexor... overdid the first few days of running again. 🤦♀️
I really liked this lesson. I have the flow rope with your instructions from earlier this year but got too busy to keep practicing! But it’s already been helping tremendously for running efficiency. And now I need to do the backward walks and tire runs, my new focus for 2025! 😊
Great Video. As a coach and Therapist I believe the Pelvis/hips to be so important and it amazes me just how so many people ignore this and that includes Physiotherapists and other manual Therapists. As an ex Professional Dancer moving from the centre is vital to fluid movement and its the same with Running.
Great video. You have given me alot to think about. I am a life long runner and want to pass on the skill to my daughters. My 9 Yr old had bad hip dysplasia at birth. It was treated but it's not perfect. I'm trying to learn everything I can about hips and movement so I can help her. You know with kindness and understanding. So your content on this subject is helping me in more ways than one. Keep it up.
I've just turned 40 and listed for a left total hip replacement due to spur and cam deformity and shattered cartilage. I ran internationally in my teens and 20s bit had constant left sided problems. To stabilise my SIJ and stop the hip hurting I've kept my pelvis neutral in all movements but pretty much stopped running age 28 because of the pain. 2 years ago i discovered hypopressives because my pelvic floor was overactive and causing bladder leakage. I've always had a stiff thoracic spine and lumbar lordosis/tight psoas. Hypopressives has not only sorted the bladder but the hip has been pain free for over a year and I've even managed 3miles painfree hill running. I have breath work better for me than traditional hip strengthening exercises that you mentioned. I'm a physio myself and work with Pelvic floor problems and teach breathwork to optimise pelvic floor rather than pelvic floor exercises. I have come so far but have still been considering surgery because the range of movement is now so poor despite no functional pain. Having watched your video i realise i have a long way to go with releasing the hips! I don't know how much the spur/cam now affect range and therefore affect my neck (constant right sided occipital tension) or whether its possible to gain better range of movement still. I am excited to try modifying my breathing to allow more hip movement and try your other videos/strengthening and see if surgery can be avoided. Wish I'd known all this when i was competing!
Hi. Thanks for taking the time to share your story. It’s really inspiring and we all learn from each other. Am busy with a deeper dive into pelvis and hip function as a blog and will share some exercises here and we can see how much. Better we can make hip and pelvis functions ❤️
Invaluable and insightful - thank you for your work and sharing it Lawrence. What are your views on gym and rehab exercises that are more focused on internal rotation and work to strengthen deficiencies in that movement pattern?
We like strength but it is so important how we use strength. There is generally speaking very few exercises that focus on internal rotation and extension.
On one of my recent ugly race photos my left foot does seem to be externally rotated indicating this lack of internal rotation you mention. Seems way more pronounced than the right side 😅 thanks for giving something to work on
Yeah it’s probably flicking out as a compensation. Awesomiser can also help with teaching your lower leg the right path while weight bearing. There is a video of that around here somewhere
@@LawrencevanLingen thanks, yes I’ve been doing the awesoemiser, just not enough of it before the race. Will pay attention to the way I move doing them.
Thanks so much Lawrence! I’ve been trying to run for years now but it often feels very awkward and usually my knees get inflamed even if I just run for a few minutes. What you’re saying definitely resonates as I hold a lot of tension in my body and recently I’ve been noticing that my knees make a weird inward sweep when I walk or run. The problem is that I struggle to fully understand what you’re saying and get especially confused when I try to apply it to my movement. I can’t tell if I’m doing it right or if I’ve misunderstood and am just creating more problems. UA-cam videos are amazing but it’s no substitute for being in the same place and time. That said, I really appreciate your efforts to explain and will try to implement 🙏❤️
When focusing on internal rotation of the femur while running, I cue myself by feeling my foot land on the outside edge (supination), then transitioning into pronation as my weight shifts to the big toe. This is when the arch of the foot is collapsing and the femur is moving from external to internal rotation. My cue is "roll the foot." During toe-off, my focus is on feeling the glute activate while driving me off the ground. My cue is "crack that whip" (with Devo playing in my head) Hopefully these mind-body cues will neurologically lock in the pattern so I won't be thinking about them during the last 10K of a marathon ;-)
Would it be fair to describe external-to-internal leg rotation as the pelvis rotating over the femur? I think it's the same thing as what you are saying, but the feeling as you describe it is relative to your core; from the center out. Great video.
Yes. Because the leg is relatively fixed and your pelvis is traveling over that fixed leg. It’s really hard for most people to figure out pelvis movement or even to be aware of pelvis movement, so I described the femur which is relatively simple.
These are great videos for me. After bilateral hip replacement I am struggling to regain my rotation on my left side. I don’t have to think about my stride on my right side but on my left I constantly have to think about my foot placement so I don’t catch my foot and stumble. So frustrating for a guy that was able to run 2:25 marathons 45 years ago. I have gone thru the traditional physical therapy route but it just didn’t help with being able to regain my running form. One thing they did tell me is on the left side my ankle is stuck and my foot isn’t rotating on the Tallis (sp) if that make sense?
Can i mimic tyre pulling on the treadmil with a resistance band pulling from behind maybe? Would that have a similar effect ? Great video. Currently walking the dog analysing my gait 😂
I can’t visualise this! So is this walking backwards as in facing away from the front with a resistance band fixed around waist and to the front of the machine ? I also dont have a tyre
Use two theracords. 20 pound resistance is enough, linked end to end. Tie one end to some weights on the floor. Other end to yourself obviously. Or attach other end to a hook in the wall . Just be safe and respectful of other gym users if in a. Public space. Best gradient is around 6 to 8%
@@LawrencevanLingen I guess you could also attach a cord to a 10kg weight lifting plate and pull it through the park/local basketball court. Let me play with that.
I've been watching your videos and i recall on your recent podcast with Floris G you mentioned something about low cadence is an indication of bad form or some such. Is what you're talking about here what will unlock a higher cadence in time. I'm less concerned about cadence and more concerned about energy consumption but I feel like cadence can be a gage for something related to good form
A low cadence for an individual is often a central movement pattern issue. Like not using hips correctly. Or held upper body or locked feet and ankles. So we always seek to unlock those to found our healthy cadence
I’m really stiff in my hipjoint on my left side only. The muscle is dominant on that side. Does it help to only stretch that muscle a LOT or should/could i do more?
I’ve been trying to move this way for a while now, doing the rope and tier walking and when I run it feels like I’m rolling my shoulders backwards. I hope I’m doing it right, I mean it feels so much better to run with that feeling..😂
Omg Lawrence 🥹 so many exercises are exactly how u say, front foot biased. The tire walking is the way …. But I live in a city and how do I tire walk down the street ? I mean I really want to but my family may lock me up!!🤭 🏃🏻♀️ on
Man… Lawrence, thank you. I knew this video was for me as soon as you posed in the “bad race photos” 😭 each of my last 3 training blocks I’ve had issues with a hip flexor and now a knee, and I believe it stems from this exactly. Going to start with walking backwards and a flow rope until I find a tire 🤝
Yay, let’s gooo 👊🏻
Lawrence . I love your work Sir. Thankyou for the inspiration and confirmation.
I have been using these principles in my yoga training for many years and it has allowed me to recover from all sorts of scrapes and dents over the years from Trail running and Surfing. The diagonal movement pattern seems to be a key to unravelling tension. The patterns show up in Kung Fu and Tai chi as well.I will keep watching .
Thank you and best wishes 👊🏻🙏🏻
Thank you Lawrence, another excellent video. I would love to see more content on which strength and conditioning exercises to embrace and which to avoid. I live in the centre of London and dragging a tire anywhere would be challenging 🛞😓
I was thinking the same - however, I know that backwards walking on an incline on the treadmill can replicate something like a backwards sled pull. And I can imagine walking backwards on a treadmill simulating the rope swing might do the job quite well ...
I'm 58, all of a sudden I've found the thread of adventure again. Thank you Lawrence.
Yay. That is such a motivation for me.. let’s goooo 🔥🔥🔥🔥
Saw you a couple of days ago on Dr Chatterjee. Listened twice already, started breathing, flow rope and walking backwards after first listen. I feel that excitement like I'm young again and the world is full of possibilities.
Keenly awaiting the following video on powerful ways of unlocking hips and restoring hip function. Iv struggled for many years to untrain tucking my hips under to ‘fix’ an anterior pelvis tilt. I am on the flow rope, resisted walking and backward walking regularly. In your next video please comment on stretching and its effectiveness in opening up the hips.
Thanks for the videos 🙌🏼 🇿🇦
Will do hip opening Segway, maybe today if I get time. Stretching is not usually the best way. Breathing, proper gait, empowerment. From stability comes mobility.
Lawrence, this is the best video ever!! I am so grateful. Yes, I am running ,but to be clear, no one is chasing me, the odd dog but not for long!
Ha ha.. thank you.
No one could have explained this beautiful topic any better!
You openly include all the bodies which makes such sense and is a great re-minder for the inner/authentic runner.
Thank you!
Aaaw. Thank you
Brilliant Lawrence, can't wait to see a video of yours about arm carriege in running.. Blessings 🙌🏼 🙏🏼
You and me both!
Lawrence, you just summarized my entire hip journey and how you helped me come back to my birthright hips. Fantastic video! Thank you 🎉
Yay Grace ❤️
You are doing such a great work explaining all of these concept. I am a SI practitioner and I totally agree with your work. 🙌😊
Awesome! Thank you! 🙏🏻
Lawrence, thank you, I've had some really amazing runs lately where I really feel the hip extension. You talk a lot about hips, but to unlock the hips I've had to work a lot on toes and ankles, both flexibility and strength, particularly on my left foot. I've noticed a lot of other runners have the same issue. It's all connected!
Yes that’s true and for many years i had a feet first approach. I work an hour extraordinary amount on the feet. More will appear on this channel too. But if you can’t use your hips properly and understand center of mass and undo neural tension, you will never fix your feet. Hence we working center out which is also how you should move.
Thanks for all the videos btw!
Thank you! Very helpful as I begin the road to recovery for a recently injured tight (and sore) left hip flexor... overdid the first few days of running again. 🤦♀️
Thank you Wendy. Gotta ease into it
I really liked this lesson. I have the flow rope with your instructions from earlier this year but got too busy to keep practicing! But it’s already been helping tremendously for running efficiency. And now I need to do the backward walks and tire runs, my new focus for 2025! 😊
Let’s gooo 🔥🔥🔥🔥
Great Video. As a coach and Therapist I believe the Pelvis/hips to be so important and it amazes me just how so many people ignore this and that includes Physiotherapists and other manual Therapists. As an ex Professional Dancer moving from the centre is vital to fluid movement and its the same with Running.
Thank you so much and yes… so many things fall into place when we get on the right side of hip movement.
Always educational - thanks keeping it real 💪
Why thank you.
Great video. You have given me alot to think about. I am a life long runner and want to pass on the skill to my daughters. My 9 Yr old had bad hip dysplasia at birth. It was treated but it's not perfect. I'm trying to learn everything I can about hips and movement so I can help her. You know with kindness and understanding. So your content on this subject is helping me in more ways than one. Keep it up.
Will do and the next few videos will really help. Best wishes
"It's the bike or the bottle"....oh boy, that hit a little too close to home.
World Class teachings...thank you Lawrence!!!!
For many of us…. You got this. Tye more you heal, the less likely you are to self harm.
I've just turned 40 and listed for a left total hip replacement due to spur and cam deformity and shattered cartilage. I ran internationally in my teens and 20s bit had constant left sided problems. To stabilise my SIJ and stop the hip hurting I've kept my pelvis neutral in all movements but pretty much stopped running age 28 because of the pain.
2 years ago i discovered hypopressives because my pelvic floor was overactive and causing bladder leakage. I've always had a stiff thoracic spine and lumbar lordosis/tight psoas. Hypopressives has not only sorted the bladder but the hip has been pain free for over a year and I've even managed 3miles painfree hill running. I have breath work better for me than traditional hip strengthening exercises that you mentioned.
I'm a physio myself and work with Pelvic floor problems and teach breathwork to optimise pelvic floor rather than pelvic floor exercises.
I have come so far but have still been considering surgery because the range of movement is now so poor despite no functional pain.
Having watched your video i realise i have a long way to go with releasing the hips! I don't know how much the spur/cam now affect range and therefore affect my neck (constant right sided occipital tension) or whether its possible to gain better range of movement still.
I am excited to try modifying my breathing to allow more hip movement and try your other videos/strengthening and see if surgery can be avoided.
Wish I'd known all this when i was competing!
Hi.
Thanks for taking the time to share your story. It’s really inspiring and we all learn from each other. Am busy with a deeper dive into pelvis and hip function as a blog and will share some exercises here and we can see how much. Better we can make hip and pelvis functions ❤️
Thanks for all content. Every video i discover something new. In this one a lot came together.
Yay. Way more to come ❤️
Thank you! I'm slowly implementing this and hope it will help my posture./gate and running
I am sure it will. Good luck 🍀
super helpful, again ❤️
thx for all this knowledge and thank you for your way of imparting knowledge as well 👍🏻🏃🏻🥂
Why thank you 🙏🏻
Needed this now your a godsend! Thank you!
I ride horses so I grip to save my life on a horse and getting that brace out is key, doing the opposite running!
Best wishes ❤️
Your flow rope video had a huge effect on me, so thank you for that. If you have any tips for achilles problems this would make great content.
Will do. We getting to that. Thank you.
Fantastic explanation of the femur movement. Helping me with my feel. Thank you LVL!--
You're so welcome!
Great content...I'd love to hear more about how to fix anterior tilt while tucking tailbone that you referenced at 13:20 into this video.
You don’t fix anterior tilt by tucking tail bone. You fix anterior tilt by learning healthy hip function. Next 4 videos are for you.
Invaluable and insightful - thank you for your work and sharing it Lawrence.
What are your views on gym and rehab exercises that are more focused on internal rotation and work to strengthen deficiencies in that movement pattern?
We like strength but it is so important how we use strength. There is generally speaking very few exercises that focus on internal rotation and extension.
Haha - at 4:39 you're looking like a supermodel on the catwalk❣😄
- Your videos are helping me big time btw.
Haha. Yay. Happy to hear that.
Looking forward to the running book that i hope you'll write soon!
Hmmm 😅
On one of my recent ugly race photos my left foot does seem to be externally rotated indicating this lack of internal rotation you mention. Seems way more pronounced than the right side 😅 thanks for giving something to work on
Yeah it’s probably flicking out as a compensation. Awesomiser can also help with teaching your lower leg the right path while weight bearing. There is a video of that around here somewhere
@@LawrencevanLingen thanks, yes I’ve been doing the awesoemiser, just not enough of it before the race. Will pay attention to the way I move doing them.
Thanks so much Lawrence! I’ve been trying to run for years now but it often feels very awkward and usually my knees get inflamed even if I just run for a few minutes. What you’re saying definitely resonates as I hold a lot of tension in my body and recently I’ve been noticing that my knees make a weird inward sweep when I walk or run. The problem is that I struggle to fully understand what you’re saying and get especially confused when I try to apply it to my movement. I can’t tell if I’m doing it right or if I’ve misunderstood and am just creating more problems. UA-cam videos are amazing but it’s no substitute for being in the same place and time. That said, I really appreciate your efforts to explain and will try to implement 🙏❤️
Don’t worry. We have resources for you. Next few videos will empower your movement.
@@LawrencevanLingen Awesome! Thanks for replying 🙏
Now i can see - thank you!!
You're welcome! Let’s gooo
When focusing on internal rotation of the femur while running, I cue myself by feeling my foot land on the outside edge (supination), then transitioning into pronation as my weight shifts to the big toe. This is when the arch of the foot is collapsing and the femur is moving from external to internal rotation. My cue is "roll the foot."
During toe-off, my focus is on feeling the glute activate while driving me off the ground. My cue is "crack that whip" (with Devo playing in my head)
Hopefully these mind-body cues will neurologically lock in the pattern so I won't be thinking about them during the last 10K of a marathon ;-)
Would it be fair to describe external-to-internal leg rotation as the pelvis rotating over the femur? I think it's the same thing as what you are saying, but the feeling as you describe it is relative to your core; from the center out. Great video.
Yes. Because the leg is relatively fixed and your pelvis is traveling over that fixed leg. It’s really hard for most people to figure out pelvis movement or even to be aware of pelvis movement, so I described the femur which is relatively simple.
Thanks, great explanation of hip movement. How to unlock trauma stored in the hips? That would be a great video
Breathing, soft hip movements, backwards walking, Tyre walking 👍🏻
These are great videos for me. After bilateral hip replacement I am struggling to regain my rotation on my left side. I don’t have to think about my stride on my right side but on my left I constantly have to think about my foot placement so I don’t catch my foot and stumble. So frustrating for a guy that was able to run 2:25 marathons 45 years ago. I have gone thru the traditional physical therapy route but it just didn’t help with being able to regain my running form. One thing they did tell me is on the left side my ankle is stuck and my foot isn’t rotating on the Tallis (sp) if that make sense?
Yes it does Tim.
Internal Tibial Rotation
ua-cam.com/video/q2JygMvI030/v-deo.html
@@LawrencevanLingen I was doing the band but the rotation is new for me…thanks I will work on that also
Can i mimic tyre pulling on the treadmil with a resistance band pulling from behind maybe? Would that have a similar effect ?
Great video. Currently walking the dog analysing my gait 😂
Yes, absolutely. That is the best way. Will do a video on resisted walking soon. Treadmill at a gradient of 6 to 8% is spot on.
I can’t visualise this! So is this walking backwards as in facing away from the front with a resistance band fixed around waist and to the front of the machine ? I also dont have a tyre
That's it the hips...🙏
Hips never lie
What substitutes for tyre walking can you suggest for us city dwellers?
Use two theracords. 20 pound resistance is enough, linked end to end. Tie one end to some weights on the floor. Other end to yourself obviously. Or attach other end to a hook in the wall . Just be safe and respectful of other gym users if in a. Public space. Best gradient is around 6 to 8%
@@LawrencevanLingen I guess you could also attach a cord to a 10kg weight lifting plate and pull it through the park/local basketball court. Let me play with that.
Where is this location? Have you moved? Thanks!
I live in Colorado now.
I've been watching your videos and i recall on your recent podcast with Floris G you mentioned something about low cadence is an indication of bad form or some such. Is what you're talking about here what will unlock a higher cadence in time. I'm less concerned about cadence and more concerned about energy consumption but I feel like cadence can be a gage for something related to good form
A low cadence for an individual is often a central movement pattern issue. Like not using hips correctly. Or held upper body or locked feet and ankles. So we always seek to unlock those to found our healthy cadence
Had trouble hearing the words. Do u have diagrams?
No sorry. Not at this time.
I’m really stiff in my hipjoint on my left side only. The muscle is dominant on that side. Does it help to only stretch that muscle a LOT or should/could i do more?
Stretching will only help so far. You need to figure out why that muscle is tight.
The next video will most likely really help
Operation for arthraaities on my right knee when i was Young is probably the issue
I’ve been trying to move this way for a while now, doing the rope and tier walking and when I run it feels like I’m rolling my shoulders backwards. I hope I’m doing it right, I mean it feels so much better to run with that feeling..😂
Yay. Let the feelings come to you. Be patient and enjoy the processs
Omg Lawrence 🥹 so many exercises are exactly how u say, front foot biased.
The tire walking is the way …. But I live in a city and how do I tire walk down the street ? I mean I really want to but my family may lock me up!!🤭
🏃🏻♀️ on
Treadmill. Incline at 6 to 8% gradient is the way. Will do a video shortly
@@LawrencevanLingen Omgoodness merci Lawrence 🙏🏼