Todd Martin MD

Natural ankle motion and foot placement for walking and running depends on proper use of the core. The ankle movements are not separate. They are part of a whole coordinated pattern connecting the movements of the torso, the pelvis, the hips, the knees, and the ankles. We should keep the ankles relaxed when we move and let them follow their natural course of movement rather than force them to do something. Depending on what we are doing, this may cause the foot to place on the heel, the forefoot, or somewhere in between. Get The Walking Code Ebook to follow along with the course and videos. https://www.movementsphere.com/the-walking-code-book In normal walking gait on flat ground, almost all people place on the heel with a slightly dorsiflexed ankle, then roll forward to the flat of the foot. Some people are trying to change this heel placement to a forefoot placement to reduce impact force on the body. This is not necessary when we place correctly as I will describe in the video. However, many people do place the heel incorrectly because of the way they are using the core. This can lead to problems which need correcting. Running technique is different from walking technique, and we should not use assumptions based on running mechanics and apply them to walking mechanics. Running technique can either place on the heel, the midfoot, or the forefoot depending on how the torso and hip movements are coordinated. Some of this is based on choice of techniques, but also depends on speed. Sprinters will often place on the forefoot more often because of the mechanics required to achieve the rapid cycle rate for high speed running. Slower runners may place on the flat foot or the heel. It is still being debated whether either of these foot strikes is more or less prone to injury. It is helpful for all of us interested in running and walking mechanics to understand how the various foot strikes are created so we can choose wisely when deciding on how to optimize our walking and running technique. Join me on an 7-night cruise to the Mexican Riviera in March 2022. I've been invited to teach The Walking Code techniques on the cruise. Read more here. https://mailchi.mp/flavorcompanydance/cruise-host-intro-todd-martin-8143292 00:00 Introduction 03:57 Variations in Footwork 05:17 Ankle Motion with Walking 07:08 Ankle Motion Stepping Down 09:30 Forefoot Walking 14:30 Running Foot Strike Variations Visit my website: https://www.movementsphere.com/todd-martin-md Video Coaching now Available: Personalized coaching available with Dr. Martin. Click on the link here or in the video for details. https://www.movementsphere.com/the-walking-code-video-coaching Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

Join me on an 7-night cruise to the Mexican Riviera in March 2022. I've been invited to teach The Walking Code techniques on the cruise. Read more here. https://mailchi.mp/flavorcompanydance/cruise-host-intro-todd-martin-8143292 Visit my website: https://www.movementsphere.com/todd-martin-md Video Coaching now Available: Personalized coaching available with Dr. Martin. Click on the link here or in the video for details. https://www.movementsphere.com/the-walking-code-video-coaching Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join

Barefoot Walking, Top 10 Tips presented by Todd Martin MD, creator of the Walking Code. Barefoot walking has become more and more popular as people seek new ways to relieve problems caused by poor walking technique. Modern walking shoes are blamed for many of these problems, triggering larger and larger numbers of people to begin removing their shoes or purchasing minimalist shoes. Minimalist shoes do a better job of approximating natural walking technique than do most modern shoes, which have a higher rise and larger arch. If you follow these tips, you will be able to work on your own barefoot walking in the safest, most effective manner possible. Get The Walking Code Ebook to follow along with the course and videos. https://www.movementsphere.com/the-walking-code-book 00:00 Introduction 01:06 Start at Home 01:50 Consider Minimalist Shoes 03:15 Begin Slowly 04:07 Vertical Posture 05:26 Shorten the Stride 09:07 Controlling Foot Placement 11:13 Foot Placement on Hills and Stairs 12:49 When to Consider Midfoot Strike 15:09 Feet Facing Forward 16:25 When to Avoid Barefoot Walking* You can find more details on walking technique in many of my other videos, some of which will be linked in this video. Visit my website: https://www.movementsphere.com/todd-martin-md Video Coaching now Available: Personalized coaching available with Dr. Martin. Click on the link here or in the video for details. https://www.movementsphere.com/the-walking-code-video-coaching Join this channel to get access to perks: https://www.youtube.com/channel/UCAkwXF7adXLWvzaoxWydHhg/join