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You're welcome :)

Sure have mate, how can I help you?

@@naturalbornrunning I'm currently dealing with chronic compartment syndrome and wanted to know which program you would recommend so i can get back to running

I believe my running workshop will help you get back to what you love. We focus primarily on technique and movement whilst also integrating mobility and strength work so your body can withstand the vigours of running. Within the online community, you have access to an extensive mobility library, injury protocols, and constant back and forth feedback from myself and the other coaches. We basically hold your hand throughout your whole journey to get you the best results with the least amount of effort. I have been a Myotherapist for 8 years, and a coach for 18, so have helped plenty of other athletes with the same condition as you :)

Sounds like your TFL muscle is wanting to do the work for you instead of the psoas. Keep doing more volume with your psoas raises and your body will gradually start to change your movement patterns

@naturalbornrunning thank you so much.

You're welcome, let me know how it goes

@naturalbornrunning will do. I've been dealing with this pain for years and physiotherapists always keep telling me to work on my glutes but it has done absolutely nothing. Besides my glutes getting really strong it has done nothing and now I'm feeling it's a psoas illiacus weakness with an overactive TFL.

Yeh for sure. I know how frustrating injuries like this can be. I have been working on my psoas for the past year now and I've never felt stronger!!

For sure man! Get some Injinji ones

Good question. I would say it doesn't matter as much but using this cue whilst walking will help you transition it over to running

???

Posture, foot strike, and how you push off - bit that is only in running. You need to optimize your everyday life to open up access to your facial system

@ Thank you bro. This is a pretty advanced concept, do you have a course or something, btw, coach Chong xie is also an expert in this field.

Coach Xie is pretty damn awesome! I've followed him for a while. I've been on a deep dive around fascia for a few years now. I do have my running workshop online, yes. Breaks down running into 7 seperate steps with the main concept based around the fascial system and how to utilise it to create efficiency in your movement and running.

You can check it out here if you want - first 2 weeks free - natural-born-running.mn.co/share/IU6cQwz31c8BpWyt?

The vast majority really don't!!

Good question man...to be honest, I am not entirely sure. With cycling there's no impact to and from the ground so the fascial system wouldn't really be engaged as much as running. But for sure, if you improved your everyday posture and efficiency, it would relate over to cycling. Having a healthy fascial system will help with any type of performance

@@naturalbornrunning thanks

haha, you know it mate

Great question mate. It all starts with your every day movements. maing sure you're not stuck at a desk all day long, or driving around, or head stuck in a phone. Your fascia adapts to its most common position and builds "strength" there. Whne you create more movement throughout your day, you have more access to the powerful fascial system and therefore rely less on the muscles. Once you start to utilise this through your daily habits, you can take it into the gym and into your running by understanding how to create proper tension into your movement. Once you start to improve your running posture and optimisation of your foot strike, you can acces the fascia to help you bound along with ease whilst also using less muscle. This is the main premsie we teach at Natural Born Running. Let me know if this doesn't make sense and if you have any other questions

@@naturalbornrunning does flexibility training helps improve fascia??

Yes and no. It's good to be flexible but you also need the mobility within movements to help get the best out of your fascia.

For the hamstring pull, you certainly can, but I would try and engage the muscle first without any external load. The goal is to get you connected through your own body and not rely on tools.

It's all about helping your fascia adapt to better postures and positions. Address your eevryday lifestyle first, such as sitting down les through the day, being barefoot more to help stimulate the fascia system. It's then all about lots of jumping, bounding, and stimulating the correct muscle groups. A lot of it can be helped by learning how to run efficiently.

@@naturalbornrunning Thanks, it's not complicated. I mean, fascia--and only basic exercises help?

Yeh, it's not overly complicated, it's allowing your body to do what it was initially deisigned to do. Take away all these cruthces we live with like chairs and shoes and you can start to unearth some awesome potential, especially in your running

Great question. It's not something you can just switch over from your muscles to fascia. Of course it's going to come down to re-learning how to run, with the right cues around posture and foot strike, but also you need to gradually build better positions and postures through your everyday movements that wil then relate over to running. Your fascia will adapt to its most common position, so to improve your running, you need to improve your lifestyle habits e.g. how much you sit down through the day, or the type of shoes you wear. This gives you more access to these natural gifts to help you bound along wth your fascia and not your muscles. I hope that answers your question but happy to chat more :)

@@naturalbornrunningwhat are those right cues around posture and foot strike that we need to learn?

@@MM-vx2ty Drawing a bow as you run, and striking the ground with a tripod landing

Yeh thats cool. Just shows that they are engaging with the movement and just potentially lacking some mobility. The more you do it, the more the range will open up.

@@naturalbornrunning Thanks so much

You're welcome. Let me know how you go

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It's a picture?

Ahhh cheers mate

Yes for sure. The thoracic and shoulder joint are very much connected and both n eed to move for optimal range. Cheers for your insight

You are very welcome 🙏

Hey mate. It's all about learning how to run more efficiently with your fascia system, instead of your muscles. Understanding how to be tall in your posture whilst running to utilize it. When you're running, think about drawing a big beautiful bow from your forehead down to your belly button. This will help stretch your fascia and create free energy as you run. I'll tag you in a video that explains it more.

Here it is - ruclips.net/video/2z7DG7LnZis/видео.html

If you can understand how to utilize this fascial system, it will really help separate you on the field. NOONE is focussing on running as a skill, especially in football. Let me know if you have any other questions 🤙

whatch coach chong xie he has plenty of excercises and testimonials

He's great, but unfortunately super expensive to follow

The best way to train for this is to understand your body and how it connects. Think of your body as a bunch of elastic bands, and the more you can pull on those bands, the more energy you create (for free) and utilize them in your running. The best way to unlock this is re-learning how to run and focusing on it as a skill, not just something you simply do. I'll tag you in a few videos to show you what I mean.

Here it is - ruclips.net/video/2z7DG7LnZis/видео.html

Ever since I re-learnt how to run, I'm much lighter on my feet, I can power off the ground harder and you glide along with so much more ease. It's a hidden benefit that no one is looking at, especially in soccer!

She's the best :)

It's more about strengthening the arch through your own body instead of adding in the support. Your foot arch is controlled by your glutes so single leg balance is a great place to start. Arch support is only necessary in extreme cases.

Yeh cool man! Good to know

Give it a go and see how you feel. Calves need volume!!

Glad you like it!

Cheers man

@@naturalbornrunning 🌹❤

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Walking long distances barefoot, is the goat of fascia training.

What's your overall goal dude?

whatch coach chong xie he has plenty of excercises and testimonials

How do you mean?

There is a song called "Everything you know is wrong" by Weird Al

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Thanks mate. Trying my best to get this info out there!

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All of this added cusion, stability, technology is taking the need for your own feet, so over time they become really stiff and weak. This will eventually cause draams up your legs and mainly in your hips. Causing pain anywhere from your feet up to your spine. Your feet are screaming out to react to the ground and use the groiund to tell the rest of the body what to do. We don't need all of this extra technology!

@@naturalbornrunning Ooh, I see! Thanks for breaking that down!

You're welcome :)

Thanks for this - what shoes would you recommend for someone with weak knees. Meniscus tears on both knees. Or are you saying the extra cushioning is not needed, get a regular pair of running shoes? Minimal cushioning and focus on body strengthening? Thoughts?

6 inch step

@@naturalbornrunning thank you

Hey hey

Don't worry about adding any weight to the exercises. Get your legs strong with just your bodyweight to start with. Best plave to start is to just hold the posiiton at the top and hang out there until you fatigue. Keep doing this until you feel strong enough toadd in some reps

I feel for you mate! The information being dribbled out there about Hoka's is horrific. They only feel like they "help" because of the stupid amount of cushion in them, that make them comfy to wear! Get yourself into some Vivo barefoots. These will help strengthen your feet naturally and allow them to do what they were designed to do. Let me know if you need any help with getting you out of pain!

Thank you brother I needed to get something quick so I went with Niki Revolution zero drop wide toe. I’ll look at what you suggested I can’t believe what HOKA did to my foot. Weird how it’s just my left. I taught martial arts for 15 years. So I’m going back to what I know. Stretching without end. HOKA said they will refund. Feels like it will never get better. Only had the shoes for 3 weeks

I have been a roof plumber for over 20 years. Had some really bad injuries! Cut all my tendons on my right foot on some sheet metal. Operations, rehab, moon boot for 6 months. Then I started over compensating how I walked which gave me knee and ankle issues on my left side. Broke my right ankle. Stuffed up hip from falling off a roof. Snow board injuries and wearing snow boots & bindings etc. I have pretty much trashed my body and given up. I bought some Hoka hiking boots because a friend recommended them.. I have honestly tried every shoe on the market. Work boot wise and guilty sneaker head too. The Hoka boots have changed my life! I am not an ambassador, professional of any kind by any means. I’m just saying from my OWN experience, the Hokas have truely helped me dramatically. I guess we are all different? Or am I headed to a massive downfall in the future?

​@@thegreatbarrerquief7473hey there , i have aplantal fascitis and intense ankle pain , it is 8 months now , now i only sleep around without walking on it because it hurts alot , now i want to try hookas , and idk , what do you recommend bro?

Mate! From the story you just told me, whatever helps you out of pain, you are winning. there are certainly extreme cases like yourself where added cushioning and support can help for sure. My advice though would be to keep working on your barefoot strength and be barefoot as much as possible pain free so you can gradually build up your own strength instead of relying on the shoes. Happy to chat more on a call if you would like

If the bicep has been re-attached then yes! This will help create more bloodflow and better connections after surgery

Haha, good to know thanks. Lucky for me, it's actually not about building bigger muscles, it's actually creating a stronger connection between your biceps and pecs to eliminate any type of shoulder pain and actually help you get stronger. But I appreciate the comment and will start doing some more curls, just for you x

Creating a stronger pump in your biceps and pecs will protect your shoulder from the majority of injuries and overall make your shoulder complex as strong as possible. Plus who doesn't love a bicep pump??