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In today's episode I discuss why you should first focus on joints before muscles when it comes to trying to improve mobility, range of motion and movement quality. I chat about how our joints are responsible for creating movement and that if there is an issue within the joint capsule, or something is preventing the bones from moving freely relative to each other, then issues with muscular tightness cannot be resolved until the issues at the joint level is addressed. Towards the end of the episode I also explain how an issue at the joint level can lead to feeling stiff and tight, becuase of the brains inherent desire to protect the body to keep it safe from further damage or injury. This episode will be of particular interest for athletes who are dealing with a recurring injury or experience tightness and stiffness on a regular basis. I hope you enjoy the episode!
Key Points:
- Joints act, muscles react!
- Movement happens at the joint. Joints are the epicentre of movement.
- The brain and nervous system prioritises infromation from the joint capsule over information from the muscles.
- Adressing tigthness and restrictions in muscles will not impact the signal that is being sent to the brain from the joint capsule when movement happens.
- We need to fix the input that is coming back to the brain from the joints before we can resolve the output from the brain to the muscles.
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In today’s episode I chat about what I considered to be the five main pillars of health. These five pillars represent the key areas of health where, I believe, with a little extra education and attention, most people can easily make drastic improvements to their overall health. In our modern world where we are constantly bombarded with far more information than we will ever be capable of processing, living a healthy lifestyle seems to have become almost impossible to get right.
By simplifying your lifestyle according to these pillars, and returning to some ancestral wisdom to see what has worked to keep humans healthy for thousands of years, is a powerful way to make living a healthy lifestyle simple and most importantly, enjoyable and sustainable. A really great approach I touch on in this episode is to identify what pillars are important to you and then create rules, heuristics and standards for yourself, which take away the need to make decisions on a daily basis as to whether you should do something or not.
When you identify what is important to you and your health and create rules for yourself, then you have already made your decisions and are more likely not to engage in behaviours and habits that do not align with your values and principles.
The five pillars that I speak about in this episode are:
- Movement
- Sleep
- Nutrition
- Breath
- Community
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Today on the Podcast:
This episode of the podcast is slightly different to previous episodes. In this episode I share my own movement journey so far and my struggles with injury over the past 5 years. I discuss how all these injuries left my body feeling broken and leaving me with no confidence in my body's ability to do anything I wanted to do. All of these injuries completely changed my view of the human body and have led me down a very new and unexpected path of seeking to understand and uncover all there is to know about human movement, and help others understand their own bodies and move with freedom and joy.
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In today’s episode I chat all about the importance of mobility training for athletes and how most athletes can use mobility training as their secret weapon to 10X their performance. I also chat about my own experience of how most coaches and athletes approach training and how I feel many are skipping over a very important component of training. I discuss the mechanism that is responsible for 99% of injuries and how mobility training has the potential to drastically reduce your risk of injury. I finish up the episode speaking about 4 major benefits of mobility and joint control training for athletes. If you are an athlete or a coach who trains athletes, either individually or in a team environment, this episode will provide lots of value.
You can access the website show notes HERE.
Episode Outline
- [00:30] Episode Introduction
- [04:58] The current of mobility training in sports
- [09:48] My own experience playing sports
- [11:57] How 99% of injuries occur
- [17:14] Most common things I see with how athletes move
- [21:52] Key benefits of mobility training for athletes
- [26:22] Strategies you as an athlete can use to begin to improve you movement capacities
Key Points
- Before beginning to move your body under load (e.g. strength training), you should make sure you have a strong foundational movement capacity.
- If you cannot access your full joint ROM, then you will not be able to achieve your full potential for strength, speed and power.
- Mobility training and greater joint ROM can lead to increases in strength and power.
- There is no athletic endeavour that cannot be improved by moving better.
- When a tissue (muscle, ligament, tendon) experiences a load that is greater than the load bearing capacity of that tissue, then injury to the tissue will occur.
- Most injuries occur at end range of motion where the tissue is weakest.
- Restriction in joint range of motion will lead to reduced movement options, which will reduce your ability to deal with movement variables.
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Today on the podcast I introduce one of the most fascinating body structures: the foot. I discuss how, even though most will not pay much attention to the foot as a structure, I believe it is the lowest hanging fruit when it comes to improving our movement health and performance. I start the episode by sharing some interesting facts about the foot. I then go a little deeper and discuss the two primary roles of the foot in the human body and how these impact how we move. Towards the end of the episode I briefly give my thoughts on the power of spending more time barefoot and how this can have huge positive benefits on your movement health and longevity. The foot is a fascinating structure and unfortunately many of us do not realise the scale of the impact that poor foot function can have on our bodies. I hope this episode can serve as an informative introduction to spark your interest in your own foot health. Enjoy!
You can access the website show notes HERE.
Episode Outline
- [00:30] Episode Introduction
- [04:13] Interesting facts about feet
- [08:24] Two foot shapes: Pronation and supination
- [09:05] The foot as a sensor
- [13:58] The foot as a stable base of support
- [17:35] Benefits of spending more time barefoot
Key Points
- The human foot has 26 bones, 33 joints, 19 muscles and 107 ligaments.
- The foot is designed to act as both a rigid lever and a mobile adapter.
- The foot serves two key roles in the body; it's a sensor and it provides a stable base of support from which to move.
- The plantar surface of the foot is the most sensory rich part of the body.
- The widest part of your foot should be between the tips of your toes.
- The most effective way to improve how your feet function is to let them function in the way they are supposed to.
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In this episode of the podcast I explore the topic of Normal vs Natural. I discuss how our current environment is so far removed for the environment humans are naturally designed to live in and how I believe this is the main cause of the most common health issue that we experience today. I also chat about a concept called the "Evolutionary Perspective of Health" and how this approach can be used in order to identify the things in your life that may be adversely affecting your health, and allow you to make changes that align with your health goals. Towards the end of the episode I give some simple lifestyle tips to help you live a lifestyle that is more naturally suited to the way we are designed to live. I really enjoyed creating this episode as this is a topic that fascinates me and I hope you find it as interesting as I do. Enjoy!
You can access the full episode show notes HERE.
Episode Outline
- 0:30] Episode Introduction
- [01:58] Episode Disclaimer
- [02:35] Our current health crisis
- [03:18] Our normal (modern) environment vs our natural (ancestral) environment
- [06:57] Definition of Normal vs Natural
- [13:19] Evolutionary Perspective of Health
- [20:50] SAID Principle
- [22:55] Lifestyle tips to live in a more natural way
- [29:44] Summary
Key Points
- When it comes to lifestyle and health, normal and natural are not the same.
- Our current environment is so far removed for the environment humans are naturally designed to live in.
- Much of the behaviours and habits we consider normal today are not natural behaviours.
- SAID: Specific Adaptation to Imposed Demand.
- There are no bad adaptations, there is just adaptation!
- Identifying your lifestyle habits, keeping whats promoting health, and getting rid of what's not is the most powerful way to make lasting positive change.
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Today on the podcast the topic of discussion is ankle mobility. In this episode I chat about the ankle joint and why having proper ankle range of motion is important for quality and efficient every day movement, as well as for sporting performance. I briefly discuss the most common type of ankle restriction and why the shoes we wear are the primary cause of ankle mobility restrictions. Towards the end of the episode I give you some ways to objectively assess your ankle range of motion and also some exercises and lifestyle recommendations to help restore and maintain your ankle mobility. I hope you enjoy the episode!
Episode Outline
- [00:30] Episode introduction
- [02:40] The anatomy of the ankle joint and it's movement capabilities
- [05:28] Why having good ankle mobility is important
- [09:57] Most common issues with ankle mobility
- [14:37] Assessing your own ankle mobility
- [16:40] A little known secret to improving ankle ROM
- [19:00] Exercises to improve ankle mobility
- [24:00] Episode Summary
Key Points
- The motion of the ankle joint is divided into 4 primary directions: dorsiflexion, plantar flexion, inversion and eversion.
- Wearing footwear that has and elevated heel leads to restrictions in ankle dorsiflexion and tight calf muscles.
- A simple knee to wall test will allow you to assess and reassess ankle dorsiflexion ROM.
- The primary capsular motion of the ankle joint is rotational.
- By improving rotation in a joint, you create more space in the joint, which provides more room for movement.
- The ability to tilt (invert & evert) the ankle is the key to good ankle mobility.
- One of the most powerful things you can do to improve your ankle mobility is to start wearing footwear that has a zero drop (toes and heel are at the same height).
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In today's episode, I talk about everything related to hip mobility! Hip mobility is definitely one of the biggest issues I see with regards to range of motion restrictions and was definitely my biggest problem area for many years. I chat about the hip joint and why having good hip mobility is so important. I also discuss the biggest offender when it comes to causing stiff hips and the best practices for counteracting this. I also share the biggest mistake I made when trying to work on my hip mobility and give the three best exercises I used (and you can too) to begin to regain hip range of motion.
Episode Links
- Blog Post: Hip mobility: Tests to Assess and Exercises to Improve
- The Movement Perspective #004: This episode goes into more details about why we lose range of motion in our joint.
- You can access the full website show notes HERE.
Episode Outline
- 00:00 Episode introduction
- 03:47 The anatomy of the hip joint and it's movement capabilities
- 05:54 The importance of hip mobility
- 10:18 The cause of 95% of hip mobility issues and stiffness
- 15:35 Assessing your own hip mobility
- 18:35 Lifestyle tips to help improve your hip mobility
- 25:25 3 exercises to improve your hip mobility
- 33:39 Episode Summary
Key Points
- Your hip is a ball and socket joint and is capable of movement in almost an infinite numbers of planes of motion.
- The vast majority of lower body injuries and issues can be attributed to a lack of hip mobility.
- Spending large amounts of time sitting in chairs is the No.1 culprit for stiff hips because it places your hips in a neutral position.
- The best way to begin to improve hip mobility is by improving hip rotation.
- Spending less time in chairs and more time on the ground is the most powerful lifestyle change you can make to improve your hip mobility.
- Your body gets good at the things you do, and not good at the things you don't!
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This episode of the podcast is all about joint health. Your joint health is so important to your overall physical and movement health. Today I discuss why movement is so important to maintain joint health and longevity as well as joint range of motion. I also discuss how keeping our joints healthy can help us to move with more efficiency and coordination, and can play a big role in our ability to learn and perform new movements. If you are an athlete who needs to learn new movements and techniques for your sport, this episode will give you some insights on how keeping your joints healthy can help to enhance your movement learning.
Key Points:
- The only way to maintain the health or your joints is through movement.
- Your joints do not have a good blood supply. Therefore, we use nutrient rich synovial fluid to transport nutrients into our joints to help keep them healthy and strong.
- Movement is the most potent natural anti-inflammatory we have.
- If you don't use range of motion, you will lose range of motion.
- Mechanoreceptors are cells within your joint capsule that send information about the joint back to the brain and central nervous system.
- Your joints are information filters when trying to learn new movement skills. The cleaner you can keep these filters, the better our ability to learn and perform movements.
Link to Morning CARs Routine
You can view the entire episode show notes HERE!
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Welcome to the very first episode of The Movement Perspective Podcast! My name is Evin Keane and I am the host of this podcast.
In this introductory episode I discuss the journey I have been on over the past 5 years and why it has led me to start my own movement and mobility coaching business and why I have started this podcast. I also discuss what The Movement Perspective is, what it means to me, how it has changed my life and how you can use it to change your life for the better too. Towards the end of the show I also briefly outline what you can expect from the show in the future.
I also present what I consider to be the 4 values of The Movement Perspective, which have served as a powerful catalyst for change for me over the past 2 years. Theses are:
- Awareness
- Empowerment
- Self-Efficacy
- Freedom
I am so glad that you are joining me on this journey. LETS GO!
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In this episode of the podcast I chat about all things related to mobility training. I discuss what mobility training is and the differences between mobility and flexibility. I also discuss the mechanism behind why we get stiff and how you can use this knowledge to actually begin to improve your range of motion and get rid of stiffness. Towards the end of the episode, I discuss a powerful technique that can be used to improve mobility in any area of your body. If you are someone who wants to begin to reduce feelings of stiffness and make lasting improvements to their range of motion, then this episode is for you. Enjoy!
Key Points
- Mobility is active range of motion, whereas flexibility is passive range of motion.
- Mobility = strength + flexibility.
- When it comes to range of motion, your body will only let you access it if it feels safe in that range. For the body, strength = safety.
- Active inputs lead to active outputs. Passive inputs lead to passive outputs.
- To begin to improve mobility, train tissue at its end range with isometric contractions.
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In today's episode, I cover five of the most common myths and misconceptions I commonly see and hear out there when it come to movement, mobility and training in general. Personally, I used to believe some of these myths to be true myself for a very long time, which resulted in me putting limitations on what I thought was safe and unsafe for my body and training. But now that I know why these simply aren't true, and the reasons behind why these misconceptions are so widely believed, my body is more robust and mobile than ever. I hope that by sharing these myths with you, that you too can break through any self-limiting beliefs that are holding you back from moving with freedom and confidence.
The 5 myths/misconceptions discussed are:
- Bending your spine is dangerous
- Your glutes aren't firing/are asleep
- Knees over toes is dangerous
- Running on the road is bad for you
- Foam rolling will improve your mobility and ROM
Key Points
- There are no movements that are inherently dangerous to the human body, there is only a body that is not prepared for movement.
- The environment you expose your body to on a regular basis will dictate your ability to move.
- Your spine has 33 vertebrae, and should 24 of these be able to move relative to each other.
- The evolutionary purpose of a joint is to facilitate movement.
- If you cannot access full extension of your hip joint, then you cannot access the full power of your glutes.
- When running, the ground is as hard as your interaction with it.
- Passive inputs to the body, lead to passive outputs from the body. Active inputs to the body lead to active outputs from the body.
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This is a trailer for the Movement Perspective Podcast.
The first episode of the podcast will be available on Thursday 12th August 2021.
Connect with Evin on social media:
Instagram: https://www.instagram.com/evin_keane_movement/
Facebook: https://www.facebook.com/Evin-Keane-Movement-103837925079240
Email: ekmovement20@gmail.com