How to fix: Overpronation
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- Опубликовано: 11 сен 2018
- #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
Quick and to the point! Thank you so much
Ditto. Nice job. 👍👍
Everyone else is saying it, but... straight to the point. Great video.
Thank you!!
THANK YOU FOR GETTING TO THE POINT
Haha. You are welcome
Dude yes! Quick clear and to the point! Thanks!
Thank you!
Dude, thank you ….so simple
Thank you! 🙏
Nice one man, really appreciated getting straight to it, nice and concise. Cheers!!
Thank you!
Thank you for quck fast and straight to point......cool!!!
Perfect. Thank you from Brazil
Thank you! 🇧🇷
Thank you for the simple exercises! I always forget to keep this in mind.
One question, what is the difference between using the bands above your knees compared to below the knees? for that same exercise. Thank you!
You are welcome! Below the knees is harder! More tension on the band. Other than that, it's basically the same
Hi, I watched your videos and I liked them very much. Very useful information. Thanks. I have a few questions. My son is 13 years old. He has been playing basketball since he was 8 years old. He is a licensed player in the club. He loves basketball and wants to be a professional player in the future. He is also very successful in swimming. His feet are a little slow in basketball. He wants to increase his speed and jump. But there is a flat feet( over pronate) problem. It is not a completely flat sole, but when you lift your foot, a pit is formed and it flattens when you press the ground. As far as I've heard, there is this problem with Useyin Bolt in running and kevin durent in basketball. My question is, does this problem prevent him from running, speeding and jumping? Can this obstacle be overcome? Can he play in the professional basketball league with a flat sole? Should he use insoles that will create a foot pit in his shoes? We would be very happy if you could answer all these questions.
Hi Meliksah! Those are all great questions. Flat feet alone does not prevent someone from being a great athlete! And insoles are good for some people, but not others, it really comes down to each individual person. The drills in this video will help with strengthening the arches of the foot. It also sounds like he may need some speed and agility drills too! Best course of action would be to get assessed by a PT. He may benefit from an online assessment and a customized online program. If do you have any interest in that check me out at www.strengthandsportpt.com, and send a message!
Great Video 👍 5 Years Later And It's STILL Helpful I'll Give Them A Try Thank You
Thank you!!!🙏
Dr Matt these look to be brilliant exercises my question is how many reps/sets each and for how long days/weeks to fix over pronation?
How long- totally depends on the person- for a good start give it at least 3x/week for 6 weeks and see if you start to notice any difference ! The degree of “fix” may be different for each person- ranging from a slight improvement, to vast improvement. Sets and reps- go until you get a nice muscle burn! A good starting point is typical 3-4 sets, 10-20 reps, or 20-30 seconds
@@StrengthandSport thank you for the information and quick response buddy much appreciated
💪@@Samual_33
Jesus Christ bro 5 out of 5, every other video is like 15 minutes long and ain’t nobody got time for that shit! Thank you from the bottom of my turned in ankles!
Haha. You are welcome! Keep working at it! It takes time
How many times should I be doing these exercises a week friend
Everyone is different! Best thing to do is find what works with your schedule to build a habit. I like to do my PT work after my workout. For most people 3-4x a week is probably good!
@@StrengthandSport Thanks brother
Hi sir my one right foot over pronation and pelvic tilt right side and shoulder also can i use this exercises for me?plz replay
Absolutely! Give these a try. These exercises are “general advice” for overpronators. So if your looking for something more specific, get in touch with a PT!
@@StrengthandSport thnx sir
What if I put the band around the ankles instead?
Love it. That's a great variation!
Where you get that band?
Perform Better. They can be bought on Amazon and Walmart too - resistance loop exercise band
@@StrengthandSport thank you 🙏
I literally just spent 11 minutes watching another video titled the same as this and they never got to the point. Wish i came here 11 minutes ago
Haha. I hear you! Thank you.
Does it correct bowlegs too Sir?
Plz respond🙏
Reply?
These exercises definitely can help! It’s on the right track.
@@StrengthandSport How much time it will take to correct Sir?
@@barqatansari381 “It depends” I know it’s a cop-out answer! Everyone’s situation is different. But, with most strengthening exercises like this, you should notice some positive changes if done consistency (2-3x/ week) for at least 6 weeks.
@@StrengthandSport okay sir thank you so much for for responding me back😊😊and giving me hope and motivation.
You can show me whatever you want 🔥🔥
Thank you!
I like when videos get to the point, but this is almost too quick LOL
Short & sweet! Haha I do have some longer videos too
I see this fellow never gives any definition of what exactly is OVER pronation, just a nebulous reference to same
The purpose of this video is to be quick and easily digestible tips to help people 😉
YOU CANNOt exercise out a boney alignment of facets of the subtalar JOINT...IMPOSSIBLE. It is the angular relationship of the long axis of the leg to the range of motion of the BONES of the subtalar joint that accounts for any increased range of motion past the perpendicular along with the contribution of the midtarsal JOINT (again a jint not a muscle). You cannot change the angular facets on a BONE by exercise if you did it 14/7 everyday the rest of your life! There are NO muscles affecting this JOINT that are strong enough to overwhelm the force of weight bearing in motion (force=(mass)(acceleration)...Find a single, peer reviewed study (in a recognized journal) that substantiates this crap
Provide evidence for your claim.
@@kimbarsegyan 40 years of first hand clinical expereince
so then what does one do 😞
Shut up!
QUOTE a single peer reviewed study that supports the fiction you are spewing
I follow the research closely my friend! These exercises are based on a general recommendation based on my schooling as a physical therapist and my continuing education. Of course one shoe does not fit all! Also…for future reference…adult discussions are encouraged and welcomed…. But insults will be blocked.
@@StrengthandSport garbage IN garbage OUT...Where are all those peer reviewed articles in recognized medical journals ay?
@@StrengthandSport BONE range of motion dictates position in the foot..NOT any muscle is strong enough to over power the pounds per square inch upon weight bearing. Recall the FORCE=(Mass)(acceleration)...A normal sized adult created hundreds of pounds of pressure on heel contact midstance and toe off.
@@timyatcak3292 I love ya man, but I’m not going to spend the time to collect a series of research papers for the sake of debating. I think there is plenty of evidence out there for people to find on their own and come up with their own conclusions.
@@timyatcak3292 Muscles provide the stability and movement to the joints (aka bones) . In cases of flexible flat feet, there are changes that can be made. A permanent flat foot had less changes that can be made…but I would argue it can still benefit from muscular intervention.