#Wednesdaywisdom How to fix: Over Pronation in the foot and ankle. 🏃‍♀️
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#Definition: Pronation: the combined movements of ankle eversion, external rotation and dorsiflexion.
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#Pronation is normal and essential for shock absorption during walking/ running and normal athletic function.
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#Overpronation is an issue because over time it can cause a “collapsed arch”(flat foot), increases “knee valgus” (knee strain), and can alter mechanics at the hip which can affect lower back.
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If you are not sure if you are a Pronator: Check out the “wet test”. It’s a simple test to screen for this.
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These are my 3 favorite exercises for over-pronation: .
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#Heel Raise with ball squeeze: to strengthen the posterior tibialis, a “supinator” of the ankle that can help prevent overpronation.
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#Banded Side Steps: to strengthen the hip abductors (Glutes 🍑), which prevent against knee valgus and over pronation.
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#Warrior 3 / Single leg deadlifts: for general ankle/ foot/ hip stability. 🧘‍♀️
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**Try these exercises barefoot to strengthen the muscles of the feet!**
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Some people may benefit from arch support inserts OR could benefit from a pair of minimalist shoes! Depending on individual specific anatomy and training goals. .
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#sspt #drmatt #physicaltherapy #physiotherapy #flatfeet #overpronation #fitness #crossfit #weightlifting #powerlifting #strongman #gym