After doing a 50 minute bike ride this morning the pain in the heel is lessened. Working with Dana this morning and watching Jeffs videos again we realised that I walk with toes slightly out and I land heel first but almost flat and then I project forward at probably 20 degrees off straight. I can feel a decent amount of pain in the heel and the on the outside just under the ankle.
Months ago we were watching videos of top runners in slow motion. We noticed that they landed on the heel, but more to the outside than I do. As the foot rolls forwards it really loads down the outside of the foot. After the foot moves through under the body and becomes the motive force, the runners calcaneus does rotate inward toward the centre line of the body.
So I thought this must be the same in walking. Dana also pointed it out when she got me to do this 6 months ago and we found I was walking more easily. Either way testing this morning, in walking I focused on the calcaneus rolling inward on the projection of the back foot. As a result it makes the landing foot land directly on the centre line of travel. My foot has to touch the heel down and then slightly supine (roll outward) and as the loading comes on the load goes through the outer edge of the foot. Instantly walking this way causes less pain. It takes concentration, but the distance projected forward for the same energy is substantial.
Also testing Jeffs glute medius exercise this morning (without a Pilates ball or elastic) I could not get past 16 reps. Jeff was saying if you can’t hit 20 reps then the gluteus medius is too weak.
In this animation above we can see the 3 muscles
Gluteus maximus and
Studying them more closely it becomes obvious the minimus and medius control the angle of lateral thigh rotation during forward projection whilst walking or running. If the medius is not strong enough then the thigh will be at the incorrect angle for projection for part or all of the movement.
This situation also defines the angle of the pelvis through all movements.
To take the calcaneus from outward rotation on landing to inward rotation on propulsion the small mechanics around the foot would always become overpowered by the overall centre of gravity above it.