kibadachi and pain

[SlowHands]

it seems impossible for me to turn and point my feet forward for kibadachi. if i try to transition from shikodachi to kibadachi my ankles and shins cry bloody murder and won't even budge.

when i try with my feet parallel first and sink in, my knees cave in (and its very painful for me to try and push them outwards) meanwhile my weight shifts to the balls of my feet/ and naturally my butt sticks out.

biomechanically... this feels impossible for me. could it be because i'm flatfooted? not limber enough? this stance frustrates me to no end...

[ps1]

biomechanically... this feels impossible for me. could it be because i'm flatfooted? not limber enough? this stance frustrates me to no end...

It absolutely could be because you're flat footed. However, many flat footed people do karate stances with no problem. You're likely walking around on your feet in an improper fashion. Meaning you're putting more weight on the inside of your foot (where most people have an arch to distribute the weight). You should talk to your family physician about this. Your doctor will likely get you in contact with a podiatrist or physical therapist who can help you to correct the problem.

[KumitePanda]

haha i have collapsed arches coz of flat feet, an i to struggle with this stance

[honoluludesktop]

Slowhands, Going either way can require effort. I first learned naihunchidachi, and had problems with shikodachi. In any case, it just a matter of training the specific muscles for a particular stance, especially the ones you do not normally feel, the stretch muscles. It's not just turning your feet that's required, so try to remember the feeling in your legs that are used to support the different stances.

[StrangeBacon]

An insight into how long you have been doing karate might help, as for the stance ps1 is right, it could be because you're flat footed and seeing a physician could well help with that.

However it could also be underdeveloped calf and rotator muscles too, how old are you if i may ask and whats your activity level like?

It could even be problems with the supporting muscles too, stances like kiba and zen kutsu dachi require strong quadriceps. Try doing a few light sets of sumo squats and foot extensions to warm up the muscles and get the ankle moving and keep working at it.

If non of this helps see a doctor as mentioned before.

[SlowHands]

I've been practicing for 7yrs now, and I am about to turn 30. I practice roughly 4x a week, and I work out at the gym every other day with resistance bands and weight training. i also use to do sprints.

I've tried practicing in a corner with my back against tone wall, and the side of foot along the other and i just can't turn it in without some serious pain.

i think i have fairly weak ankles, i can't stand on one foot for very long without wobbling too.

An insight into how long you have been doing karate might help, as for the stance ps1 is right, it could be because you're flat footed and seeing a physician could well help with that.

However it could also be underdeveloped calf and rotator muscles too, how old are you if i may ask and whats your activity level like?

It could even be problems with the supporting muscles too, stances like kiba and zen kutsu dachi require strong quadriceps. Try doing a few light sets of sumo squats and foot extensions to warm up the muscles and get the ankle moving and keep working at it.

If non of this helps see a doctor as mentioned before.

[ninjanurse]

Perhaps you need to focus on stretching and strengthening the calves and feet as some people have difficulty with stances and foot shapes due to the inflexibility of these structures-especially the ankles.... I have seen many flat footed students improve their balance by doing this. Strengthening the quads will also help-I experienced this personally after a complex knee surgery that left me with a very weak VMO (vastus medialis oblique) and had significant knee pain in kiba dachi until I was able to strengthen it.

[todome]

Do you tend to stand and walk out-toed? I'm thinking the problem might be more in the hips than feet. As the foot turns in try deliberately pointing the knee more to the front. This requires additional medial rotation of the hip, restriction of which I'm also thinking might be the root of the problem.

[SlowHands]

if by out-toed you mean my feet are as such> \ / then yes, i stand as such. i have practically no arch on bottom of my feet

Do you tend to stand and walk out-toed? I'm thinking the problem might be more in the hips than feet. As the foot turns in try deliberately pointing the knee more to the front. This requires additional medial rotation of the hip, restriction of which I'm also thinking might be the root of the problem.

[StrangeBacon]

Do you tend to stand and walk out-toed? I'm thinking the problem might be more in the hips than feet. As the foot turns in try deliberately pointing the knee more to the front. This requires additional medial rotation of the hip, restriction of which I'm also thinking might be the root of the problem.

Good point and solid post, didnt think of that