How to Release Groins of Steel

Short answer: stop digging your heels! I came to this insight as I was riding my bike (which I do every day to and from work). Basically, I realized that when I press more through the balls of my feet (which is what should be on the pedals, by the way, as opposed to your arches or some other part of your foot) as I pedal forward and straighten my leg while biking, my frontal groins release and don't tighten up as much compared to when I press equally through the ball of the foot and the heel. In other words, I plex or floint my feet while biking (without keeping them rigidly in that position) as opposed to overly dorsiflexing my foot (in essence, digging my heels as I pedal).

As you can probably tell, I am a big fan of finding ways to release the groins, since mine are made of steel. There is definitely a structural issue at stake, but that's a tendency in and of itself, which can be either exacerbated or actively coaxed towards a more middle ground.

So I had been experimenting with this idea while biking for some time and then found further to explore at a recent workshop with Doug Keller, who is very often mentioned in my posts. I don't have the opportunity to study as regularly or as much with him as I would like, but our rare encounters lead to substantial explorations, evolutions and insight. In this workshop, I learned the following mantra: big toe mounds = mobility, heels = stability. I know, right? You don't have to be complex to be brilliant!

This idea is borne out by modern anatomy theories, specifically Tom Myers' Anatomy Trains concept and related elaborations such as the work of Doug Keller, Jenny Otto, Megan Davis and others.

Here is how I see it:
The heel is one of the major bony stations or points in the Superficial Back Line (SBL) or the Postural Sutra as Doug Keller calls it. This is the line that runs from the soles of your feet, up the whole back of the body over the head and stops just above your eyebrows. It is the myofascial line in the body that allows us to stand upright and moves us fwd as we walk, and includes the amazing hamstrings and the erector spinae muscles, the latter acting like ropes to keep you erect and also being instrumental in creating the secondary curves of the spine (low back and neck).

Superficial Back Line from http://crossfitsweatshop.com/2012/07/10/superficial-back-line/

The crucial point here is that this line connects the heel to the sacrum. Thus, the heel is instrumental in creating sacroiliac (SI) joint stability. This happens not only through the clear and straightforward myofascial connections of the SBL (sole of foot-heel-calves-hamstrings-sacrotuberous ligament-erector muscles-etc.) but also through the functional connection of the SBL with the gluteal muscles. Myers places the trio of the glutes (maximus, medius and minimus) in a separate Lateral Line, but Keller functionally includes them in his postural sutra because of their central importance to posture, including low back and hip joint stability.

Keller's inclusion of the gluteals, which when properly engaged stabilize the sacrum (and are fascially connected to it, esp. the maximus), is reinforced by another connection, that of the heel and the piriformis.

Priformis in red: under the glutes from http://www.starchiropracticandnutrition.com/chiropractic-symptoms/buttock-conditions/piriformis-syndrome/

Notice how the direction of the fibers of the piriformis is very similar to that of the gluteals and how the glutes and piriformis have a strong fascial connection to the sacrum on one end and the outer top thigh on the other end. The two piriformis muscles join into one across the front of the sacrum, whereas the glutes act on the fascia that covers the top of the sacrum.  So these fasciae in essence sandwich the sacrum from the front and the back.

Consider the most basic human action: walking. At the moment when the heel strikes the ground, the piriformis force closes the SI joint to literally prevent it from dislocating (this is one of the reasons we can walk and not fall apart at the seams!). Then, if all goes well, the weight travels to the pinky toe mound (base of 5th metatarsal), creating the lateral arch of the foot in the process. Then, we move from the pinky toe mound to the big toe mound (creating the transverse arch), at which point we push off the ground with the big toe mound (creating the medial arch of the foot or the spring in your step, basically activating the deep core line in the body) and contract the back line of the body (hamstrings and glutes, for example) to free that leg off the ground, swing it forward and start all over again.

Why all this? To demonstrate that the heel is indeed a fundamental point of stability in the body. However, to paraphrase Jenny Otto, we first need to find release in order to create meaningful (read: optimal, healthy, effective) engagement. If you are already tight, bound and wound up, your attempt to engage will result in over-contraction, gripping and overworking.

This is where the plexing/flointing of the foot comes in and the idea of big toe mound = mobility. If you are having trouble with the idea of plexing and flointing, just think of what your foot does in the push off phase of walking (described above), an action of "stepping on the gas" which translates up through the ankle, the deep posterior compartment of the shin and then onto the inner thighs, pelvic floor and iliopsoas complex, that is, your groins!

How does this translate into practice? The simplest and most efficient way to feel what I am talking about (the idea is courtesy of Doug Keller) is to come into a low lunge with the right foot forward to start and your fingertips in cup shape on either side of the foot (or hands on blocks if the floor is to far away and you are starting to hunch in the back) like this:

Low lunge from http://freretstreetyoga.com/asanas.html

Now, lift your front heel slightly off of the floor, with the weight placed on the ball of the big toe, and feel how this not only activates the inner arch of the foot and lifts the inner thighs to the bone, allowing the thigh to spiral out a bit, but also allows the groins to  release, lengthen and descend. The see-saw principle is at work here (allowing the top of the thigh bone to settle into the hip socket). Here is a visual (in a more advanced version) of what I am talking about demonstrated beautifully by Shawn Parell (look at front foot and leg):

Shawn Parell from http://www.shawnparell.com/#!services/ck0q

To me, this is active release or freed engagement, because it simultaneously activates and releases the deep core line of the body. After you feel that, you can slowly release your outer heel to the floor to create stability. You can experiment with this idea in many other poses: warrior 1, warrior 2, side angle, for example.

I also find this extremely helpful and beneficial in externally rotated poses such as reclined ankle over knee pose (sucirandhrasana or eye of the needle pose):

Eye of the needle pose from http://www.freretstreetyoga.com/asanas.html

The standard instruction here (and one I have given plenty of times) is to flex the top foot so as to protect the knee. However, notice how this locks the groin/inner thigh as well as the outer hip areas and is, in essence, digging your heels but in a different spatial orientation. Now, floint/plex your foot like we discussed (with the inner and outer ankle hugging evenly towards the midline) and feel how the inner thigh releases from the pubic bone towards the inner knee, the thigh bone spirals out, and the outer thigh/hip area is not gripping for dear life. For more advanced practitioners, this idea can really help in your explorations of padmasana (lotus pose). Please note that none of the above in any way implies sickling the ankle like this:

Sickled ankle (green outline)-- a sure way to hurt the ankle and the knee above it. From http://www.womenshealthmag.com/fitness/ankle-exercises.

Finally, here is a video of a supta baddha konasana variation--this is an active groin release, not a passive one. It involves a strap, so go get one (the longer the better; if not, you might need to connect two straps to make a long one). The video will show you how to loop the strap around your feet, shins and thighs. Notice that the heels are not together in this variation, only the toes and the balls of the feet are touching, the heels never touch. Once you get there, anchor your upper arm bones against the floor. As you pull on the tails of the strap, actively press the balls of the feet into each other and resist the heels away from each other (same idea as above). At the same time, lift your heels away from the floor, as if someone is prodding the outer heels and the outer edges of the feet up from underneath. By this time, you will probably feel a stretch from the pubic bone through the upper inner thigh. Don't forget to breathe and keep space between the upper and lower jaw. Also, your buttocks will be working, but don't confuse working with overworking and gripping. If you feel like you are gripping, think of broadening the buttocks away from the sacrum and lengthening the center of the buttocks away from the top of the pelvis in the back. Finally, check once or twice to see that the heels are evenly lifting away from the floor. Often one will be higher than the other, as in the upright version--you  might also be able to discern this from the tone of your buttocks against the floor/mat. Enjoy! Let me know what you think and if this was helpful.

Thank you for reading! A bientôt!!