The Psoas-The Most Overlooked Muscle in Walking: How to Walk Properly
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- เผยแพร่เมื่อ 11 ก.ค. 2024
- The psoas muscle is the most overlooked muscle in walking. The psoas is one of your core muscles, connecting your upper body to your lower body. The psoas flexes the unweighted leg and pulls the spine forward when the leg is weighted. It is known to be critical in maintaining upright posture, but its contribution to walking is largely ignored. In most EMG studies on muscle use in gait, the psoas is not even measured. This is based on the assumption that the muscles in the legs control walking and the torso and its muscles are mere passengers. This is incorrect.
The psoas muscle on the side of the standing leg helps pull the torso forward to trigger the swing through. After the heel contacts the ground, the same side psoas contributes to pulling that leg forward. People tend to think that the glutes are pushing us forward. But we know from the EMG studies that the glute extensors are inactive at the initiation of the swing through. They are not pushing the body forward.
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This video is part of The Walking Code by Todd Martin MD.
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00:00 Introduction
00:30 Anatomy of the Psoas
00:48 Function of the Psoas
01:53 Psoas function in walking
03:00 Incorrect use of the psoas
04:49 Psoas function exercise
Proper walking technique is essential to good health. It maintains proper spinal alignment and weight distribution over the joints. This minimizes wear and tear on the spine, knees, ankles, and feet. The psoas muscle coordinates with the other core muscles to guide every step. They determine how we walk and where we walk. Watch the Walking Code lessons on this channel to help perfect your walking technique.
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I have been following you for a month. I subscribed and also signed up for your waking code course and tai-chi code course. I downloaded your material and have been reading and studying daily. I am 62 years old. I live in France where I work in Lyon as an opera singer. I am a good example of the results of poor technical walking techniques. I had a hip replacement as a consequence. I am 11 months post-op. I tried everything before. Egoscue, 15 years of yoga, 3 hours of gym per day and the list goes on.. it has all given me progress and also regression. I found that all I did resulted in strengthening my disjunctions that ultimately left me with a level 4 arthritic right hip. After becoming bed bound for 6 months I decided to have the operation in order to return to work and be able to get out of bed. My rehab has been gradual and requires a good deal of motivation. That’s normal and I expected as much. It has been quite a “growth opportunity “ 😂.
Putting your codes into practice during my daily 4 kilometer rehab walk has been amazing. I am slowly and surely developing the proprioception of how to manifest your system. It’s miraculous. I feel liberated and finally confident that I have found the path to freedom. As I walk in the park I constantly see examples of well meaning fellow walkers walking incorrectly. It is a powerful experience. I see all types of compensation and it brings my attention directly to your codes. I find that you are an amazing teacher. You are so clear and eloquent. It is a joy to listen to you and the way you unveil what is incorrect and why is functional.
I am also excited about your tai-chi code. I have always wanted to practice tai-chi. I am a practicing Buddhist for over 10 years now so it is very complimentary. I have hard time finding a class in France. My schedule at the opera is varied and doesn’t give me the freedom to join a class. I tried looking for an online class, bit that hasn’t worked for me. Your explanations in the tai-chi code areas logical as in your walking code. I am looking forward to practicing them once I get more proficient at walking which is my main goal today.
So, Dr Marin, please be aware of the power of your wisdom and work in my life. I can’t thank you enough. It has lifted the depression and powerlessness under whose grip I was seized. I smile today. I walk with joy and purpose. I lift my eyes and see the trees and flowers in the park instead of the concrete. I will climb out of the ditch I have been experiencing and rebuild my health in large part because of you.
Thank you for this wonderful message, Brian. This is powerful motivation for me to continue in my efforts. I wish you the best.
Doc, there isn’t a question I’ve had or a gait/muscle topic I’ve explored that hasn’t been answered or made more clear by your content!
Thank you very much. I am glad they have been helpful.
Awesome video as always!
Thanks. My pleasure.
I've had drop foot and increasingly decreased mobility due to MS...this video saved me like 7 google searches. I've always wondered what muscle groups I need to focus on, why can't I walk heel to toe, why am I constantly lurching forward when trying to take a step, why does my foot skim the ground instead of lifting up. Thank you Doctor. I'm subbing and look forward to watching more of your expertise.
Welcome to the channel. I am glad this helped.
excellent explanation
Thanks, Luca
Excellent video, thank you.
I am glad you liked it. Thanks.
Excellent lesson. Thank you
My pleasure.
Thanks Sir Todd
My pleasure.
Hi Todd this is an excellent overview of how the Psoas is used in walking, very helpful for me at this time. I saw an Osteopath recently and he said I had a tight Psoas on the left and a tight right glute. Thinking about the walking code, I've just noticed when walking that I tend to push off with my right foot behind and swing more with my left leg forward. And thinking about the arms, my right arm is swinging more forward with the left more behind. This may explain why I don't rotate equally well and quite often have neck pain on the left side. Thanks to your wonderful videos in how to walk it all makes perfect sense! Thank you so much
My pleasure. I think if you learn to move more consciously, you will be able to balance out both sides. Thank you for your support.
You are genius !
Appreciate it. Thank you.
I've long been curious about how to engage the psoas. It's given a lot of weight in Tai Chi. Thanks for the vid. Needs further study.
It's hard to find anything written about all of its functions.
Way to go!!!!!!!!!!
Thanks.
Right on the target. Poor walking form will tighten that psoas up! So many people with lower back pain have super tight and dehydrated psoas muscles!
Absolutely.
Thks boss
My pleasure
I watch your videos regularly. All are very much useful. Regarding this psoas muscle, i wish to hear about your comment on how useful is the yogic posture which is described as either Maalasana or garland posture or full squat or Ayyappa posture.
The psoas is critical in that deep squat. The Core Technique in that position I believe is Elbow Strike in Tai Chi terms or Sink in Walking Code terms.
@@ToddMartinMD That's great. I found 'Malaasana' helps in stretching of calf muscles in fore-legs which ease down walking.
how would this work when running or even sprinting? Can you make a video about that please.
I always knew that the psoas is key in human locomotion. It's no coincidence that the fastest people have big strong psoas and a nice lumbar lordosis with a tucked pelvis
Just search my channel. I have multiple videos on running with a description of the core mechanics.
Sir Todd if I engage my right standing leg to move forward my left leg will move to the left
I have muscle imbalances in my lower limbs. My right lower limb muscles is weaker than the left
Please I need advice
Hi Odio. I would practice these exercises. I designed them to help create the proper muscle balances for walking.
Does the prevalence of treadmill use make this problem worse?
I don't think treadmill use would have any negative effect. The mechanics are the same.
I have muscle pull after i got better with back pain
And butt pain idont get better ,sir
If you are having pain already, seeing a doctor would be the best first step if you haven't already done that.
Thk you boss