The human body is covered with potentially useful striking surfaces, making it an incredibly adaptable potential living weapon.

Does having so many choices, however, really benefit the user? I suppose it depends.

I recently overheard a veteran martial artist explain to a novice the difference in the side kick using the heel versus the knife foot. He went on to explain that the main difference is in the type of damage caused. The heel kick is more “crushing” whereas the outer edge of the foot is more “cutting”. Giving numerous examples, he also showed how the knife foot allows for more surgical precision reaching smaller targets like the throat or individual ribs.

As I listened, memories of my childhood training in Tang Soo Do came to mind. It seems that this explanation is pretty standard in traditional martial arts. It also seems to be common to teach proper knife foot positioning by practicing walking on the edges of one’s feet.

In my own classes, however, I never teach the side kick utilizing the knife foot. The structure of the foot and ankle simply does not allow safe execution of a strike with the foot in a supinated position. The foot and ankle are essentially a very complex support system designed for strength, mobility, shock absorption and stability just to name a few. Extending the the delicate foot muscles, tendons, and ligaments to the end of their range of motion, as in pronation or suponation, weakens the foot and increases the likelihood of a sprain.

In my acupuncture practice, I have treated numerous ankle sprains with over ninety percent of those coming from foot supination, much like the knife foot position except that the ankle was pushed just a tiny bit further than it wanted to go.

Kicking with the heel, on the other hand, places the shock of striking on the strongest part of the foot; the part designed to withstand high impact.

Admittedly, the knife foot side kick does look nice . . . which is probably why Bruce Lee is seen utilizing it for the camera.

Just remember, that the knife foot looks nice in the movies, but it is about as effective for kicking as it is for running.

Keep it simple and just use your heel.

Happy Training!

–
Nhan-Esteban Khuong, L.Ac.
www.SGVJeetKuneDo.com

Bruce Lee, according to to Jesse Glover ( Bruce Lee’s first student), was concerned with losing speed and power with increased flexibility.

This is a common issue among martial artists who wish to have greater range of motion but do not want to sacrifice their current physical attributes to achieve it. Improper stretching regimens can lead to joint destabilization, reduced muscular strength, and injuries to the tendons, ligaments, and cartilage. Yet, it is common knowledge that stretching can help reduce injuries and increase performance. So, how can you increase functional flexibility without the potential dangers and adverse effects?

The key to functional flexibility (flexibility that is actually useful in real life) is incorporating a program of strength training with stretching in the form of dynamic, active, and isometric type of stretching exercises.

Unfortunately, the common understanding of “stretching” and “flexibility” is actually “passive flexibility” which also happens to be the least useful and most dangerous. A passive stretch, for example would be trying to force yourself into the splits as you hold yourself up with your hands, or having a partner force you past your normal range of motion as you try to work past the pain. These methods are a surefire way to injury for the untrained athlete.

More constructive stretching (to train high side kicks for example) would include something like this:

1. Warm up for 5 - 10 minutes with light cardio such as skipping rope.
2. Continue the warm up with two sets of 10 straight leg side swings that take you just before you reach your range limit.
2. Perform two sets of 10 deeps squats using a wide horse stance and slow pace ( at least 5 seconds per squat)
3. Perform two sets of side lunges concentrating on using your adductors (inner thigh muscles) to help bring you back to a standing position.
4. Finish up with two sets of 10 slow motion high side kicks.

Alternate this routine with high speed/power sidekicks at a heavy bag after a warm up.

This is one of many functional strength and flexibility routines that can help you reach your desired range of motion while maintaining, or even increasing functional strength.

Happy training!

–
Nhan-Esteban Khuong, L.Ac.
www.SGVJeetKuneDo.com