Proximal Stability for Distal Mobility episode 52 Google+



Podcast #52 – Proximal Stability for Distal Mobility

The Yoga and Movement Research Series

WebProximal stability for distal mobility is a principle that’s often used in corrective exercise, manual treatment and personal training. Generally, it means that working on core stability can affect distal joints, providing more mobility. This is logical. A stable core may allow for less chaos in the periphery. But what does the research say?

In this episode Jenn Pilotti and I discuss 2 studies that look at how proximal strengthening impacts the knees and ankles of female athletes. The first study looks at the effect core stability has on landing kinematics for female Capoeira practitioners; the second looks at what strengthening the hip does for high school female basketball players with history of ankle injury. These studies support the notion that core stability in the lumbo pelvic hip complex affects the knees and ankles.

As Jenn explains though, this does not mean we should always work on the core before distal joints. What about the other way around? How does distal training affect the core? Glad you asked, because we discuss that in the next episode.

Jenn Pilotti is a personal trainer and contributor to the Yoga and Movement Research Project (


  • What’s proximal stability? The way the literature describes it, they’re referring to stability in the lumbo-pelivc-hip complex. And that theoretically gives you stability down in the feet and out in the hands and in the head (the distal joints).
  • if we have a system that is well integrated then everything works well and part of that is being strong in the core, not having rigid spines.
  • Women are more prone to ACL injuries and instability in their ankles.
  • Another study shows that intentional ab bracing on impact increases GRF. This PT Inquest podcast – episode 81 discusses it.
  • Core stability training reduced ground reaction forces upon landing, which means that it has the potential to reduce injury and help guard against ACL injury for female athletes.
  • Female collegiate athletes 25% more at risk for ankle sprains than males and 70% rate of recurrence.
  • It’s possible we can improve ankle mobility just by strengthening the hips.

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One Response to Podcast #52 – Proximal Stability for Distal Mobility

  1. bob gazso February 21, 2017 at 12:11 PM #

    A good example of proximal stability for distal mobility was where this was used to rehab pro-basketball player Steph Curry. How did they Curry’s ankle problems? According to Keke Lyles, a leading expert in injury prevention and maximizing body potential the answer was to increase hip stability. Often we have to address more than just the area of symptoms. Take a look at the article: See:

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