How to Use the Hips When Walking with Dr. Todd Martin
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- เผยแพร่เมื่อ 3 มิ.ย. 2019
- This Walking Code video does a deep dive into how to use your hip muscles when you walk. The hips are one of the three elements of your core, which also includes the rotation of the thoracic and lumbar spine. Every movement we do when standing up requires precise coordination of these three elements of the core. This will be the first part of a three video series, looking at the Direction, Root, Power System. The next video will be a deep dive into the lower torso, or lumbar spine rotation. The third video will look at rotation of the upper torso, or thoracic spine.
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I refer to the three components of the core as Direction, Root, and Power. The hip muscles provide the power to each movement. The lumbar spine rotation controls rooting of the standing leg to the ground. The thoracic spine rotation contains the intention of the direction of our movement. Learning the Walking Code can help you make each of your movements conscious rather than relying completely on body memory. This can help you move more fluidly, move with confidence, and move without pain.
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Comments: I encourage constructive comments to let me know what you think about the material, ask questions, or let me know what other subjects you would like to see covered in future videos.
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thank you so much for your videos. I had a stroke a little over a year ago and I am relearning how to walk. you.explain things very well. thank you.
Stunning articulation of thoughts i was having about the mechanics of walking, wasn't sure id find actual coverage so close to my thoughts and, here it is 100%...
Thank you.
My pleasure
Front page pick vlog!!!🌟🌟🌟🌟
Sincerely appreciated!!!🍀
WOW Thank U Doctor ! Explained and demonstrated perfect !
Thank you very much
Excellent presentation
Glad you liked it
As I understand from you walking is automatic response(coordination) of multiple organs activating and functioning at right time rather than focusing on pushing off hips or toes.
Thank you for your great efforts. Im eager to walk long distances as I been doing before
Just about right. Multiple muscle groups coordinating together. I would just clarify that the movement of the core must be controlled by the intention of the mind. The more conscious it is, the better in my opinion. Thats how you can control whether you turn to the left or right when walking. That part is conscious. The knee and ankle joints respond to the coordinated core movement in an automatic or reflexive manner.
😊
top notch
Thanks. I appreciate the comment.
the theory is crystal clear. pull not push. pull not push. pull not push. pull not push….
but alas the practice is way beyond. the feeling of pulling is that of standing in front of a canyon with no security web
Ok, I think I’m getting it with the “pull”, which you often also refer to as hip flexion. It seems like a lot of very subtle and precise (yet invisible) stuff is going on. And not what I tend to think of as active hip flexion where you usually see a big movement of the femur. Closed chain vs open chain? It’s more of using hip flexors as pelvic/lower spine movers, but also (and maybe most importantly, for me, anyway?) as pelvic stabilizers, working in combination with a whole lot of other muscles to direct, yet hold the center of mass in the optimal position to advance through space. Does that make sense? To me the challenge is to fine tune the precise activation and coordination. As I stand here practicing, it seems to help to repeat one side over and over rather than alternating as in walking. More like dance. So appreciate all your work! Thank you.
I think you got it right. Closed chain, so it is tilting the pelvis forward while the lower abdominals are tilting it backwards from a different place. The result is the body lifting forward when walking or lifting up to a stand when standing up. It is all invisible so can be difficult to explain
Hi
Very helpful . I have social anxity and I have wired awakward walk when I walk in public . Can you give me advise ?
Watch the How to Walk with Swagger video. That may help
I suffer same too
I have been practicing walking as you describe. It's taking me time because I have developed bad habits. I don't know if this makes any sense but I am starting to feel hip relief on my left hip as I lift my knee and move forward. In fact I also feel that the outside of my left knee has less stress walking the way you teach. Although I have a long way to go, I am looking forward to walking with good mechanics. Thank you for all you do. Is it the hip flexors that lift the knee?
Thanks for your comment and best of luck with your practice. Yes, the hip flexors lift the knee. When we lift the swing leg, it is more obvious that the hip flexors are working. When it is the weighted leg it is less obvious because the lower abs are posteriorly rotating the pelvis at the same time the hip flexors are anteriorly rotating it, resulting in the pelvis maintaining a relatively neutral position. So in this case you have to feel the movement, which I describe as a pulling feeling rather than a pushing feeling.
@@ToddMartinMD thank you for this excellent explanation. So glad you reminded me of the weighted leg doing sort of a pulling rather than a pushing action. I am practicing and reviewing your videos over and over again. Thank you for all you do and God bless!
Just another quick question: Does the pulling action make the lower leg move sort of stiffly. Not sure if you understand what I mean. Thanks
One might not think that walking could be so complicated -- but it clearly is. Some sites have us pushing off with our foot (lightening work of the hip) but you advise using hip flexion/extension and NOT pushing off with the foot on level ground. Can you clarify?
People misunderstand the hip action because they are are not taking into account the effect of the rotation of abdominal core which is a necessary component of locomotion. If you actually did push by extending your hip joint you would move backward, not forward like when someone does a rock step when dancing jitterbug. I would watch the posts on lower and rotation and then controlling direction with walking to put it all together. It is difficult to understand if you only have the perspective of what is visible. The core rotation isn’t visible, which makes it difficult.
I put up another video that may help clarify the issue. In the video I refer to lifting forward from the standing leg. I avoided the term hip flexion, but it is the same thing.
@rattlesnake1ful Biologically Two legged walking is not n natural. It's an evolutionary anamoly. So it's complicated.
Agree, it is very complicated.
Pls make video for walking gait cycle
Hi Yogesh. I haven't made a video on the gait cycle because it is doesn't describe anything about function. There is really nothing to show on a video. It only tracks the position of a leg through various parts of its standing position and swinging position. Those positions don't have anything to do with what we have to do with the body to create them. Looking up the standard gait cycle graphic is all you really need to know about it. If you have a specific question about the gait cycle I would be more than happy to answer it.
I will make a couple of specific comments here about the parts of the gait cycle I think are not as useful. First, the Loading Response Phase. The name and description make it seem like landing your weight is passive and at the mercy of gravity, like your body just responds passively to the landing. This is not the reality. How you rotate your core places the heel in a controlled fashion and at a speed proportional to the speed of the rotation. It is not just gravity dependent. I refer to Loading Response as Change of Weight. Second, I don't think swing through ends at initial contact. Swing through ends with the heel off the ground (when we walk fluidly). The core movement of the change of weight then brings the foot down to initial contact and through what they consider Loading Response.
I see comment toi Saïd when i go go loding response i dont need to flex m'y hip again (thé rear leg)because i was already did in swing throught phase
This is true. When you swing through with your right leg, you do this by flexing your left hip. After you land on the right heel you only need to maintain the left hip action that was already started. The hip is already flexed, so you don’t need any new action from the hip.
sir when i walk my tummy shakes moving my complete movement causing stability issues please help
If your tummy is shaking you must be pushing off in the wrong way. I would check out the video on how to stop the forward lean. For a short period most of the videos are available free on TH-cam. I would watch as many as possible and practice what you learn. You should be able to find the solution to most problems in the videos available right now
Hello Dr., how are you? 4:17 its your standing leg, the one in front, that pulls forward using predominantly hamstrings (not glutes) while rolling the ankle (plantar flexion to dorsiflexion @ ankle) to repeat on the other side?
For more clarity, I understand my vagueness and perspective, lack of communication may make it difficult to see exactly what I'm asking. Simply put-
Changing weight is using the stretch of your hip flexors to "up" your leg, not pushing. At this point its your other leg that went from flexion to extension, at 2:42 your leg is clearly at an angle to your bod (in front) , at 2:43 its running up and down, no angle to your upper body.
at 3:39 your front leg is now in extension, behind your body.
I get the rotation, I get walking feet close together, am I missing how front leg is moving from in front of your body to the back of your body.
Be well in all, someone starting from the ground up.
You are not technically pulling with the hamstrings. It is a com it toon of the lower and tucking and the upper able rotating. The hip power is flexion of the rear hip. The glutes are passively active on the forward leg to slow the body’s response to gravity.
I've watched so many of your videos, that now I'm confused. I'm watching this video now because I was outside practicing the other day, and I got confused if the power and energy should be coming from our front hips or the back glutes.
On level ground, when we start the swing through (after the forward foot hits the flat position) the hip power comes from the front of the hip in the hip flexors. Watch my Psoas muscle video for details. When going up hip, there is a phase where we use the front of the hip and a phase where we use the back. Watch my most recent glutes video for details.
@@ToddMartinMD Thank you. This helps so much. I take my dog to a park every day and I can't help but see your walking videos in my head, haha. Today I was out there practicing The Swagger, the shoulder thing 😆. You should market that one. Oh by the way, I live in North San Diego County, Vista.
I thought you weren’t supposed to do heal step?
I would start by asking you a couple questions. First, when did you get that notion and did it precede watching videos on TH-cam? Second, based on your own personal observations, what percentage of people walk with a heel step? I suspect it would be close to 100%. So, are you suggesting that nearly 100% of people in the world are walking incorrectly? If not, you may want to reconsider the sources of information you are relying on. If it isn't Bob and Brad or Grown and Healthy, I would be interested to hear what this other source of information is. Just look up the human gait cycle and you will see that this is not a controversial subject.
Am 100% male but my waliking style is like female
How to change my walking style
Kindly suggest
Without watching you walk, I will have to make an assumption. Do you have and anterior pelvic tilt with and arched lower back and shoulder blades pulled back like a military stance. If that is the case, you then may be walking with a rapid hip swivel and quick, short strides which is more common in women. This gait I believe is a result of both the faulty posture and using your swing leg hip to power the swing through of the step. You should be powering the swing through with the standing leg hip. You can see this demonstrated in many of my videos. If I am correct you will need to fix both the posture and the core rotation you are using to power your movement. The full course is designed to help with this.
@@ToddMartinMD
Can You provide mail I'd
I will send walking videos
Please suggest how to walk
Please help us
I had similar issue and i realized that i wasnt using my hips while walking
Thanks, it helped me. When I walk, I lean left and right like this, I transferred my weight on the standing leg left leg as I take a step with the right leg I lean to the right leg it's like falling left and right can you help?
It sounds like you aren't able to hold your balance on the standing leg well enough. This could be weakness in your gluteus medius or just incorrect coordination of your core. I would practice the exercises in the video, especially Reach Forward, Reach Back, and Travel Forward, Travel Back. I think that will help
Hello doctor I'm a student my problem is that I walk like a girl and I wanted to change it like a guy I tried the possible ways to change it but cannot, peoples in the road are seeing me like something which makes me to feel embarrassed and awkward, so can u help me to walk like a guy please please doctor
Before I give a detailed response, do you mean that you are swiveling your hips a lot when you walk and taking relatively short steps?
@@ToddMartinMD yes he is talkin about that only..is this about any testosterone issues? Or we can fix it by changing style like swinging hands and taking long steps and keeping distance between feet more. I just want to know how to avoid swingnees of hips as there are many reasons of walking like girls that maybe no hand movements short steps and short distance between feet and shaking of hips..just want to know dr how to avoid swinging of hip
Please demonstrate correct walking tips for walking DOWNHILL.
The full series of techniques, including downhill, uphill, down stairs, and up stairs walking is available in my Walking Code Course. Subscribe to The Walking Code Online Course by clicking here:
www.movementsphere.com/the-walking-code
I cant seem to shake of the feeling that you step way too much Infront of your center of mass with that heel, overloading the adductors
My heel placement has no impact. I am not sure what your feeling is based on, but I have plenty of videos explaining everything. I wish you luck on your journey.
@@ToddMartinMD Im finally getting grasp of what you are describing, while swinging, all the mass is in your "back leg" , you stop the swinging leg Infront of you with your core and then just switch? You are Not just throwing yourself out towards the other foot hoping it catches you 🤣 fantastic
Yes that is correct. The rotation of the lumbar spine and pelvis by the core muscles is what is causing the swing leg to move forward. It is not a throwing action. Changing the direction of rotation then brings the forward heel down in a controlled fashion.
@@ToddMartinMD what do you think about crawling? , at the end of the day, it is the foundation of walking, i can see the resemblance to what you are describing.
Cross crawl is a general description for anytime we are moving the upper body and lower body in opposition, so there is definitely cross crawl in walking, but that is just part of it. We are not always using cross crawl when walking. For instance, we don't use cross crawl when starting to turn when walking, or if walking backward, or many other scenarios. My system is designed to be able to explain all of the variations, not just walking in a straight line.
Walking is natural and body adjust naturally
Figuring out a way to move forward is natural. Figuring out how to do it with proper posture and alignment of the joints is not natural for everyone. That is why so many people have chronic pain. It would be nice if natural worked out for everyone, but it doesn’t. Throwing a baseball is natural. Some people are great at it and some people are terrible.
I am boy but I walk like girl.
Give me simple easy tips how to walk like man.
There isn't anything simple about changing the way you walk, if that is what you want to do. Changing your movement patterns will take work. If you are willing to do that, the instructions I give in all my videos will produce walking that looks like a man. You can watch my videos on masculine vs feminine walking if you want to see what things may be making you look like you walk like a girl.