Effective Hamstring Training: The Role of Supportive Sneakers and Heel Sense

[@mogbob7336]

45 years unwittingly walking around on “Morton’s toe” feet (short first metatarsal). 18 months at least as bilateral PEC. 7 months wearing homemade orthotics, then 4 months wearing Prokinetic’s orthotics. 2 months ago forced to sell part of my business because physically I couldn’t cope with the walking it entailed. 4 weeks now doing your starter program and obsessively watching your videos. 2 days ago I used the shoe list to pick out a new pair of trainers (wish I’d done it sooner!) …suddenly, today, the changes seem to be accelerating…muscles unlocking, walking straighter and with more stability…hardly any stiffness - even in the morning, no fatigue…I don’t walk like a penguin with two peg legs any more…other stuff: like my upper left nostril suddenly opened up at the same time as a patch of ribs in my left posterior rib cage suddenly mobilised while I was performing the all fours ZOA this morning - weird stuff. But so great! So so freakin’ gréât! Thank you Neal, thank you so much!!! Next mission for me is to try and get some coveted orthotics from Dr Coffin.

[@mogbob7336]

My mistake, it was the right side-lying scissor-slide, not ZOA ex.

[@antoniovillargo6319]

What shoes u got?

[@mogbob7336]

Brooks adrenaline GTS 22. Suggest you check out the Hruska Clinic Shoe List.

[@antoniovillargo6319]

@@mogbob7336 thank you bro, on my Journey to get out of bilateral pec too! I hope you got better🥰

[@mogbob7336]

Good for you - you know where you are and you’re on the right path 👍 I’m so so so much better than I was, I still can’t believe it, but I’m not finished doing techniques yet. I was on the verge of having to give up the business completely and turn to incapacity benefits ☹️. Now I’m back running things and am slowly making up for lost time. I’m still mindful of stabilising my left hip…strengthening the left adductors, left hamstrings and left glute medius, while at the same time inhibiting over-stressed muscles (usually caused by walking too fast, or on uneven ground). I was on a bit of a plateau until Christmas Day when things got moving again (big unlocking of the left gluteus medius). It’s great. I’m loving the learning about it all. Best wishes to you with your restoration journey 👍 👍 👍

[@ali_zone5092]

After wearing flat soles ( was hyped with minimalist trend ) on flat grounds I lost total left hamstring recruit and go directly over pronated mode without feeling the heel, like stomping , then watched your videos and wear normal sneakers and little pronate the right foot , felt the left heel and hamstring movement , and the problems just gone , may god bless you man ! 👍🏽 thanks a lot

[@szymonbaranowski8184]

thanks for the tip!

[@tomwilliams3610]

I’ve been wearing vivo bearfoot for the last 6 months and just like yourself have lost left hamstring recruit gonna go back to ASICS and hopefully see an improvement

[@mikelandzelo8058]

Thanks to your videos and exercises, I have finally been able to sense the ground with my both feet at the same time. My balance has improved, so does my posture. Keep doing what you're doing, Neal, much appreciated!

[@NealHallinan]

Nice! Happy to hear that.

[@SalmanKhan-ep6tp]

Hey Neil. It Would be very helpful if you make a video on best PRI shoes. Thanks

[@seanc.5310]

This is your best explanation on the importance of proper footwear. Great video!

[@NealHallinan]

I'm glad it helped.

[@seanc.5310]

@@NealHallinan thank you for taking the time to reply to people. Do you think that the left adductor is similar in that sometimes if not positioned correctly, i feel the work at the top but not in the middle or close to the knee?

[@NealHallinan]

@@seanc.5310 not everyone will feel the adductor down towards the knee. I certainly don’t.

[@schminke89]

This case-study kind of videos are awesome! Makes it a little less theoretical and allows for practical advice we can actually do ourselfs, like sensing the proximal vs distal hamstring... More of these client based approaches and what you actually do with them would be great 😁

[@NealHallinan]

Most people are pretty standard in the sense that there is nothing remarkable about their situation. Whenever something more "remarkable" comes up, I try to make it into a social media post (usually Instagram).

[@schminke89]

@@NealHallinan i found out there's also a way to tie your shoe laces to give extra heel stability 😁 fits this topic i think

[@FrenchCanadianGuy]

@@schminke89 how do you do that lacing? I'd like to try

[@schminke89]

@@FrenchCanadianGuy try the Asics cumulus! Got mine Yesterday and its incredible how much Heel im Feeling in them!

[@FrenchCanadianGuy]

@@schminke89 I will check them thanks you

[@theoarcher7546]

Nice to see you keep uploading very good explanatory videos. I have been following you and made progress but my anterior pelvic tilt was so bad i couldnt do the exercises correctly even after strengthening some of my weak muscles. Plan to start going serious about the program again (1,5 year after being introduced) as i have been to a PRI practitioner here in Sweden but i have a really hard time using my abdominals correctly so as to controll the ribs position. Thanks alot for your videos!

[@NealHallinan]

You're welcome. It's not an easy process at all.

[@loganruming1080]

You are a legend my friend

[@kyooda90]

Neal like always. Thank you for the awesome videos and the effort you put into them

[@NealHallinan]

You're quite welcome. Thanks for the "thanks".

[@davidsahakyan5931]

Let the word Spread !!! ❤

[@pawelk3702]

i have bought new balance 860v11, that change is obvious, i feel more flexible in chest, thanks for your work

[@NealHallinan]

Ah, very cool.

[@ivansaric8821]

Good video as allways and even better outro ;)

[@qr03426]

Man you are legend .

[@brakeme1]

Thanks! Simple. Try to feel the proximal attachment. I can’t believe I’m one of the challenged. Lmao. I’m a 56 year old trainer of the 65+ crowd…for 30 years. Thanks to people ( chiropractors , doctors, physical therapists, monsters and magicians) like yourself I have been able to help a lot of people. That’s what it’s been about for me that’s why my bank account is so low. Haha. People are challenged…I laughed when you made that remark. Neck up challenges are difficult. 😂

[@marcibunn]

thank you!

[@АндрейМалышев-ц6е]

Wow! Very interesting information! As always by the way. Thank you Neal your work is difficult to reassess!🙏

[@NealHallinan]

You're welcome.

[@thelennylowdown]

Thanks for all the content you put out Neil. It has really helped me deepen my understanding of the some of the PRI concepts I learnt on the PR seminar and by proxy helped many of my clients. Appreciate all the work you do.

[@NealHallinan]

I'm happy to help.

[@julianfaron]

I found that I could get more proximal activation by being more mindful of my heels, driving them more, and thinking of someone grabbing my heel during 90-90.

[@NealHallinan]

Yes, that's the idea. Pull down towards the floor, or pull your heels into the back of your shoe.

[@empire1936]

I have the same shoes she has, this explains why my lower back pain decreases when i use my yeezys with a more sturdy back part of the shoe

[@NealHallinan]

That's certainly possible.

[@wassim2364]

Ty

[@wayneeligur7586]

feel it at proximall attachment right and left pretty equal, there kind of painful to walk.... neck injury 1980, lumbar issues unstable pelvis.... can you be of any help? Chiros. not helpful, here. So in watching many of your vids. you do say physical grounding mats are the same as your exercises, right? Ilived in Summit too. Essex Co., Iam from NYC. Doing the motions cracked an loosened up the chest and freed up lungs., very helpful, yet my back frightens practitioners. Over time now I tend towards hypermobility. I read Dr. Stu McGill's "Back Mechanic" his big-3, walking one foot in front of the other, 20 min. walks. With halts at each stride. Yes, but like your motions, it's much harder than it looks; lucky to get one walk, one big-3 and one of yours per day., with set backs., need to see some one,.as I have a bent spine in one plane, not scolliosis as one person told me. I went to a Phoenix chiro. Fred Scofield, one of the better ones , during covid, he could not handle these covid implications, shell shocked, in fact; I got x-rays, he could not handle the results; even .later, at USA Chiros [ reconstructive], $5,500 for 100 visits, 100 miles round trips for one year.. I am in Tucson.. pricey, not a talkative doctor, and car rides make everything worse.

[@dineshkolhe9456]

Can Aic pattern affected mental state and creates confused brain, please answer me sir

[@carlosd.9158]

Wide toe box. Any good options. I have custom orthodics like to put in proper shoe

[@mr.t1581]

That’s interesting about the shoe. You’d think that with a minimalist shoe, you’d feel more and be able to make that connection better than having a traditional shoe.

[@dineshkolhe9456]

Hello sir i face aic pattern problem from 1 years and my body is not balance when walking and without pain

[@alaarumh3740]

Thanks for the awesome video. can tied tongue affect the movement of tge back and pelvis?

[@wealth1ness]

I've never understood why the back of the heel would be involved with sensory alignment. It seems so evolutionarily inconsistent. Bottom of heel makes sense, arch contact makes sense (softer ground fills the space), but I've never seen posterior heel cups that grip the heel bone in nature. Why would we have evolved any key sensory landmarks there?

[@NealHallinan]

Ground is uneven. On uneven ground the ground will not only touch your foot directly underneath.

[@scottguido1116]

Future video idea/concept = How to own the Frontal Plane once you get neutral via lateral lunges, lateral hops, . Would love to get your thoughts and feedback with all the experience you have!

[@NealHallinan]

I’m getting these questions alot recently about the intersection of PRI and strength training. It’s hard to comprehend if you haven’t taken numerous PRI courses. It’ll be the subject of a video soon.

[@bwade79]

Does a wider toe box make any difference regarding what you’re talking about or do you just see it more as a trend? Thanks

[@MOVIEKICKS]

Neal, thank you for your very informative videos! Are supportive shoes from the PRI list better than going barefoot for walking?

[@Vegasomg]

If you're walking on flat surfaces you'll need sneakers from the shoe list. I'm guessing that's 99% of the time. If you're walking on ground or sand, it's natural to walk barefoot.

[@dibelgelo]

How about those people who walk barefoot and never use shoes? The idea that humans can't use their muscles properly without the shoes is insane!

[@melina-maneli]

Please apply Persian (Farsi) subtitles 🙏🙏🙏🙏🙏

[@R3LAPZE]

I have the worst pain in that proximal area from over stretching it got nerve or vein damaged

[@RXP91]

This stuff is so weird. I wonder if I'd have made more progress on ground state by having a stiff heel now. I use Altra's also with an arch sensing insole. I find it hard to get a shoe I get on with on the PRI shoe list because of plantir fasciitis & needed toe box room. I do recall vividly last year where I forgot my insole and I got my hip pinching pain back straight away after a long hike.

[@KT-ed8hj]

I thought we wanted less sensation in right heel and more sensation in left heel?

[@NealHallinan]

In a typical left AIC that would be the case. She's not a typical left AIC.

[@KT-ed8hj]

@@NealHallinan can any pri specialisy easily decipher this? There is only one in my state a few hours away.

[@jeanfalconer149]

So I think I just learned that when you say to sense the heel, you aren't referring to just the bottom of the heel (the part that makes contact with the ground), but also the back/sides of the heel. I had no idea!! I've never found sensing the left heel to be a particularly effective cue, and maybe that's why. I feel like I should also ask what, exactly, you mean when you say to sense the right arch, because that's never really made sense to me either. I've been kind of Macgyvering my way into feeling the various muscles you emphasize (left hamstring/adductor and right glute medius) and the resulting rotation, and I really can feel that I've come a long way (my body is much more relaxed and I'm breathing way better and moving with much greater ease), but it's never clicked in the way I feel it should. Proper shoes haven't helped.

[@NealHallinan]

As I mentioned in the video, I had her think about pulling her heel into the back of the shoe. We need to feel something surrounding the heel, not just underneath it. You may have to push your right arch down into the floor a bit without the knee turning in.

[@jeanfalconer149]

That helps, thanks! I meant that I had learned from your video what you mean by sensing the heel. One of the reasons I watch all of your videos is that you frequently say things (sometimes just a single comment) that completely change my understanding of something I thought I mostly understood. Fortunately I've learned that my initial (and often subsequent) understanding of most of this stuff is almost definitely wrong.

[@FrenchCanadianGuy]

I'm getting really depressed, I was doing the 4 exercices on your site everyday and getting good results. But now for some reason my recovery stopped, and even reversed. I can't even do the 90-90 anymore, my right lat won't let go and I end up all twisted instead of releasing my right side muscles. I don't know what happened and I am really feeling low about it.

[@FrenchCanadianGuy]

I was able to feel my left posterior rib cage expand only one day, and then the progress stopped and regressed from thay day. I'm very affected by this :/

[@FrenchCanadianGuy]

I know you can't help without consulting with you Neal, I just needed to share. Do you do canadian consultations?

[@willhindle2417]

Maybe ur neck is locked up due to ur visual system or another reason? I think this is what has happened to me

[@FrenchCanadianGuy]

@@willhindle2417 yes maybe, I have to get that checked you are very right! Thank you for the answer, I appreciate it.

[@JimmyVu415]

@@FrenchCanadianGuy any update?

[@gerbeh]

Helpful..thanks..I had the same brand of squishy sneakers as your patient replaced them with another pair of more supportive NEw Balance with firm insole and notice hamstring engagement Higher up toward Ischial insertion ..wonder if as I am being treated by PRI for high hamstring tendinitis and Ischial/tendon pain on sitting on hard surfaces this is a good thing?

[@NealHallinan]

My guess is that your proximal hamstrings are stressed out because of the position of your pelvis. I did answer your email, Hal. Not sure if you received my reply.

[@TheKoKsOnePL]

Hi Neal. I am feeling more confident about going neutral and out of left AIC. I wish to start weight training again. Should I just switch to neutral before lifts? For example, get neutral then bench press, squat, barbell row and military press etc.? Thanks.

[@NealHallinan]

Ideally you would be neutral before lifting, yes.

[@ianbarker60]

brilliant Neil! Is the 90/90 better than sitting on a box with knees bent at 90deg and hips flexed at 90deg. I ask because when you are sitting you can get a co-contraction of the sitbones and heel together which which elicit more proximal hamstring?

[@NealHallinan]

It can be done is sitting, too.

[@DaveMillar1]

Thanks Neal for the video. can you help me understand how some very good runners run on their forefoot? are they getting hamstring recruitment? .

[@NealHallinan]

PRI is "walking and breathing" not "running and breathing". They really are different activities. I really don't know what muscles are being used or not used for forefoot runners. I think it's fine for running as long as their walking consists of heel strike. But if runners walk like they run, that's a problem.

[@shambhaviyamgar6811]

why does it hurt for me at the proximal hamstrings ?

[@strawberryjam5844]

In yoga we often lift our toes from the ground to activate the feet. We use no shoes. Will that do the same trick?

[@loriwilliamson5738]

how can I see the PRI shoe list?

[@NealHallinan]

You can just Google it.

[@NowIknowCh]

Does this mean that doing the 90/90 hip lift is not effective if done barefoot?

[@NealHallinan]

That can be the case.

[@joydeepmandal4015]

How can i relax neck tension

[@lynncreech5811]

Would you be able to share your PRI footwear list for sneakers or advise where that is posted? Thank you!

[@NealHallinan]

Just Google "PRI shoe list".

[@rahaffaoury5758]

💕💕

[@gloriagene0]

Were do find list of shoes

[@gloriagene0]

Where do we find PRI shoe list

[@var309]

i can relate to this but in my right heel - which is ‘slimmer’ than the left and constantly losing contact with the shoe which reduces its sensory impact. Does that make sense ?

[@daboulsol9567]

Hey I believe I have left aic right bc pattern and believe it is causing me to not breathe fully and is causing me to have dysfunctional breathing is there any excercise you would recommend or a way I can contact you for info please I am in desperate need of help

[@derekhaas883]

Quick question about the shoe comparison in the video. Your patient is wearing an Altra shoe, in which all of their models have a zero heel to toe drop. You referred to that particular model as minimalist due to its lack of firm heel counter. Your Brooks Glycerin has a 10mm heel to toe drop and a firm heel counter. I’m sure there are models out there that don’t conform, but typically running shoes with a higher heel to toe drop (10-12mm range) have a built up heel counter to help provide stability to an elevated heel. Is the desired outcome due to the elevated heel itself, or the supportive wrap of the shoe? I ask because although all of Altra’s models have a zero heel to toe drop, they do have maximalist models with a ton of cushioning underneath and a better built heel counter. I noticed most of the models on the PRI shoe list are higher drop shoes. As somebody who runs a lot of miles and tends to land more towards their mid foot as opposed to heel I tend to stay away from shoes in the 10-12mm range.

[@NealHallinan]

It’s about the heel counter and something for an arch. Once people are out of pain, they can wear whatever they’d like, but they should still keep a shoe such as what I describe in their life. I’m not really well versed in the “drop” aspect of the shoe. All I care about is that they can inhibit their hip flexors, back extensors, and neck. From my experience, soft heels and flat insoles don’t do that very well.

[@derekhaas883]

@@NealHallinan thanks for the reply. I wasn’t sure if the difference in heel position alone is something that could have a positive or negative impact further up the body.

[@coachjacko]

Hi Neil. Could adding a stabilizing heel cup to a “minimalistic” shoe help? Cheers!

[@NealHallinan]

It's possible. But if someone has a mid to high arch, they'll probably need an insole with an arch, rather than jus flat.

[@ttruiett]

should we do 90-90s with good shoes on then? When doing exercises at home I typically do them in my socks

[@NealHallinan]

Sneakers or barefoot. Socks are less effective.

[@priteshjatav1220]

Dr..Can my lateral pelvic tilt be cured from chiropractic treatment.....

[@NealHallinan]

I'm not sure.

[@mr_y3w]

what are you thoughts on insoles? especially those with spongy/squishy insoles (nikes, yeezys) and somehow flat/solid insoles? Also, what are your thoughts on narrow vs wide toe box in shoes?

[@NealHallinan]

I'm good with whatever allows someone to inhibit their hip flexors.

[@beckyc3811]

Any suggestions on inserts that go around the ankle for shoes? I have narrow ankles and even with some of the suggested shoes I still can feel ungrounded. Thx!

[@NealHallinan]

You can find heel supports on Amazon, I believe.

[@boingmaster]

I was wearing those exact shoes in my first PRI assessment. Had the same issue. Haven't worn those shoes since. I actually also got tested with and without toe spacers and they didn't seem to impact neutrality at all.

[@NealHallinan]

I had once client who wore toe spacers (I didn't know) and I couldn't get her neutral until she took her shoes and socks off and I saw it. Once we removed it she got neutral. Put it back on, she went back into the pattern. It can be different for different people.

[@boingmaster]

@@NealHallinan Interesting! Can't say I am surprised. We tested the toe spacers as a bit of an experiment. Since they didn't provide any help. I haven't wore those since either.

[@geertmeeremans]

For walking heelstrike is essential I was wondering what about running ? Because it is often said that running on your forefoot/midfoot is better en more efficient. What is your take on this ?

[@NealHallinan]

I'm not sure, to be honest.

[@maciejsiedziako680]

What are you weaing in the video Neal? :)

[@scottguido1116]

Neal is wearing Brooks Glycerins. They are on the PRI shoe list as well. I coincidentally bought Glycerins a couple of months ago and really like them. I previously had minimal ASICS.

[@MyVijay19]

Sir I have been doing excercises from 6 months but it seems like i won't be able to neutralise my pelvis

[@NealHallinan]

How are you determining this? Are you working with a PRI professional?

[@rohitmourya2525]

Sir how will it impact if done without shoe?

[@NealHallinan]

Depends on the person.

[@nikolaisalikov1257]

I'm looking for PRI approved shoes. Do you have any recommendations? I've narrowed down my list to Asics Cumulus 23 and Asics Nimbus 23.

[@NealHallinan]

I don’t have any recommendations. Whatever feels comfortable.

[@nicholasgraves2695]

I tried both. Only the Cumulus 23 gave me enough heel sense. To make 90-90 work. That said everyone is different. Cumulus are slightly better priced tho

[@nikolaisalikov1257]

@@nicholasgraves2695 many thanks!

[@priteshjatav1220]

Do you know hindi language???

[@NealHallinan]

I do not. Look up this gentleman: www.fractalbiomechanics.com/

[@saranyamurugan502]

Please reply for my question sir.... My problem is right hip higher and right leg longer. kzbin.info/www/bejne/jHTXgZSjbpumhMk Here's the link of a video. In this video you shows like i have on my right side. *i do your 90-90 hip shift. But already my right knee is higher than left knee Even my butts are touch in the ground ( BECAUSE MY RIGHT HIP HIGHER AND RIGHT LEG IS LONGER ) While doing 90-90 hip shift which butt i raise RIGHT OR LEFT....

[@giuseppesiragusa6253]

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