I taught two classes in my online movement studio last week: yoga-based and strength-based. In both classes, the focus was the MTP joint—where it is, how to get on it, and how to move from it. When participants who aren’t typically into impact-based movements start jumping because that’s what it feels like needs to happen, they have found their MTP joints.
Below are photos of where the MTP joint I’m referencing is. The actual spot is about 0.5-1 cm. During running, we aren’t on it long, and shoes tend to have us bypass it or break the lever it sets up, which is a problem. I will explain why it’s a problem in my next post. I want to help you experience getting on your MTP joints today.
Here’s a video how to getting into specifics:
And here’s a video relating it into a single leg stance:
You be more ‘narrow’ than you might be typically when you stand. This relates to each of our individual Q angles, which I will look into in another email. For now, know that the stance spacing you are looking for allows you to lift one foot off the ground without shifting your weight.
Once you watch those videos, use the less-than-a-minute videos below to help you practice being on your MTP joints in everyday spaces:
Some interesting things happen with pressure on the MTP joint:
- proprioception improves – knowing where you are in space, which makes it possible to move quickly without needing to look down at the ground
- alignment of the hip, knee and ankle set up – no hip drifting out to the side or knee collapsing inward
- balance, agility & speed improve
- less muscle tension and need to roll out and or stretch before and after hiking, trail running or walking
I can not emphasize enough how important this tiny 0.5-1.0 cm spot is. Once you find it, things change big time.
Finally, here’s a drill the pickleball players in my in-person yoga class loved once they got on their MTP joints. As I said, jumping became an I want to, even for those with self-proclaimed “bad or bone on-bone knees.”
In my next post, I’ll explain what features in a shoe blow by or break the lever of the MTP joint and why this is problematic.
I’d love to hear what you discovered, learned or are curious about as a result of this little lesson. Let me know at dawn@bitbybitbodyworks.com. I will respond.
Dawn’s IG feed can be found at @dawnrossbitbybitbodyworks.