Hi, I’m Dr. Phillip Mitchell, and if you’re struggling with chronic joint pain or find yourself injury-prone, I want to talk to you about something that could truly change your life. Movement is a fundamental part of everything we do, but most of us don’t think about how we move. That’s why I created my “Optimal Movement Series“—to help you understand and apply principles that promote healthy, efficient movement.
Today, I want to focus on cornering, a key movement pattern that plays a vital role in reducing stress on your joints and preventing injuries. This discussion will include exercises for joint pain, with a special emphasis on cornering.
What Is Cornering, and Why Does It Matter?
Cornering is all about how your body loads and releases energy as you move. Think of your body as an energy system. When you take a step, for example, you load energy into one leg and release it as you transfer weight to the other. Sounds simple, right? But if you’re not cornering properly, you might be putting unnecessary stress on your ankles, knees, hips, and even your lower back.
Approximately 60% of adults aged 50 to 80 have been diagnosed with arthritis, a condition often linked to improper movement patterns or joint strain. Addressing foundational issues like poor cornering can significantly reduce joint stress and improve mobility, making a difference in managing chronic pain and related conditions.
At Mitchell Holistic Health, we’ve seen countless patients struggling with joint pain and chronic injuries that could be resolved by addressing improper movement patterns. Many of these cases highlight the importance of foundational techniques like cornering.
How to Spot Poor Cornering Patterns
Before we dive into how to fix your cornering, let’s figure out if it’s something you need to work on. Here’s a simple test you can do at home:
- Record Yourself Walking: Set up a camera or ask someone to film you walking away from it. This lets you observe your movement patterns objectively.
- Watch Your Heel: Pay attention to what your heel does as you step. Ideally, your heel should rotate slightly outward or move straight up when you lift your foot. However, most people I see in my clinic do the opposite: their heel turns inward, and their toes point out when they step.
This inward rotation of the heel is a clear sign of poor cornering. Over time, this pattern contributes to wear and tear on your joints, making you more susceptible to pain and injuries.
The Importance of Retraining Your Body
You might wonder why this matters if you’ve already tried other exercises for joint pain without success. Here’s the truth: even the best exercises won’t deliver lasting results if your foundational movement patterns are flawed. That’s why retraining your body to corner properly is so essential. It’s not about doing more—it’s about doing it right.
Osteoarthritis, a common degenerative joint condition, disproportionately affects older adults, with 73% of cases occurring in individuals over 55. The knees, hips, and hands are the most commonly impacted joints, with the knees leading the list due to their frequent use and vulnerability. Focusing on proper movement patterns, like cornering, helps reduce strain on these critical joints and supports overall joint health.
At Mitchell Holistic Health, we use approaches from functional medicine and physical therapy to ensure our patients address not just the symptoms but the root causes of their pain. This holistic approach is critical for long-term relief and improved mobility.
My Top Three Cornering Exercises for Joint Pain
The good news is that improving your cornering doesn’t require hours at the gym. In fact, I’ve designed three simple cornering exercises for joint pain that take just five minutes a day. Let’s get started.
1. Corner Wall Sit
This is the perfect place to start if you’re new to cornering. It teaches your body the basics of proper alignment and energy release.
How to Do It:
- Stand with your bottom against a wall and your feet shoulder-width apart.
- Lift your heels slightly off the ground.
- Stick your bottom back and up, keeping a flat back.
- Rotate your knees inward while allowing your heels to move outward.
- Hold this position for one minute.
This exercise engages your glutes and the large muscles in your lower body, helping you establish the correct cornering pattern. It’s also one of the best exercises for knee pain, as it reduces stress on your joints.
2. Bolt Squat to Hinge
Once you’ve mastered the corner wall sit, you’re ready for this dynamic exercise. It helps you transition smoothly between bowing and cornering—two critical movement patterns.
How to Do It:
- Start in a deep squat with your heels elevated and knees pointing outward.
- Place your hands on the ground for balance.
- Gradually lift your bottom toward the ceiling, keeping your heels elevated and rotating your knees inward.
- Return to the squat position and repeat.
This exercise not only trains your hips but also strengthens your knees. If you’re looking for exercises to strengthen knees, this one is highly effective.
3. Single-Leg GOATA Corner
This one’s for those of you who want a challenge. It’s more advanced, so make sure you’re comfortable with the first two exercises before giving it a try.
How to Do It:
- Balance on one leg with your knee slightly bent and your foot pointing straight ahead.
- Allow your back leg to rotate inward while your standing knee rotates outward.
- Pivot your body around your standing leg as you move into a slight hinge.
- Repeat on the other leg.
This exercise refines your cornering technique and enhances your stability—essential for athletes or anyone looking to push their limits.
Cornering in Sports and Everyday Life
Cornering isn’t just about walking—it’s a critical component of many sports. As a former baseball player and golfer, I’ve seen firsthand how proper cornering generates power and prevents injuries. Whether you’re swinging a bat, serving in tennis, or simply walking, the principles are the same. Learning to load and release energy efficiently is a game-changer.
What to Expect
Retraining your body takes time, but consistency pays off. I recommend practicing these exercises for five minutes a day, working through two or three rounds. After a few weeks, record yourself walking again and see if your heel movement has improved. If your heel is still collapsing inward, keep working on it. The goal is to release weight from your foot with your heel moving outward or straight up.
Looking Ahead
In the next video of my “Optimal Movement Series,” I’ll tackle another common issue: back chain dominance. Many people struggle with engaging their big muscles properly, which leads to back pain and other problems. For now, focus on these cornering exercises—they’re the foundation for pain-free, efficient movement.
A Few Final Thoughts
At Mitchell Holistic Health, we focus on helping you move better, live pain-free, and achieve optimal joint health. With techniques drawn from functional medicine and physical therapy, our goal is to help you not only recover but thrive. Commit just a few minutes a day to these exercises, and you’ll be taking a critical step toward healthier joints and a more resilient body. Movement is life. Let’s make sure you’re moving the right way.
FAQs
1. How often should I practice cornering exercises for joint pain?
Aim to practice these exercises for five minutes a day, at least five days a week, to see noticeable improvements.
2. Can these exercises strengthen my knees?
Yes! These cornering exercises are designed to strengthen your knees by promoting proper alignment and reducing stress on the joints.
3. Are these the best exercises for knee pain?
These exercises are highly effective for alleviating knee pain caused by poor movement patterns. However, always consult with a healthcare professional for personalized advice.
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