How to Stand with Strength

Video Transcript

Hello everyone, Dr. Alibhai here. I want to teach you a simple concept about proper standing posture and explain why we commonly experience problems on the inside of our knees, heels, hips, and the areas where we see the most arthritis in the lower back.

The issue typically arises from our foot collapsing inward, causing the arch to drop. This inward movement places more stress on the inside of the knee and hip. Although it might seem exaggerated, this often happens subtly as we walk. Instead of using an orthotic to artificially support the foot, we should learn how to effectively make contact with the ground.

I’m barefoot to demonstrate how to “lock” your foot into the ground, which involves rooting and almost screwing your foot into the surface. This action involves a slight outward rotation of the foot. Ensure that your knees are also rotating outward, but not excessively. Find the balance where your knees drive outward, activating a spiraling effect that engages your glutes.

As you stand tall, tuck your hip in without letting it sag outward. This alignment should help keep your ribcage down and your core engaged. Once your foot is properly rooted, you’ll find you can maintain balance more effectively. You can even catch a ball in this stance. Apply the same technique to both feet, rooting each foot into the ground, which will help rotate your kneecaps outward and utilize your glutes for support. This will naturally support your arch and help prevent knee, foot, and hip problems often starting from excessive internal loading.

I hope this explanation helps you understand the importance of this kinetic chain and how starting with mindful foot positioning and knee rotation can activate your glutes. Take care and have a great day.