Hey Gary. This is very interesting. You say when a weightlifter squats its best to have your knee over your 2nd med with foot neutral. Is this because of the loading factor? When you run or sprint, you are producing 5-6x your body weight (probably more then your squat) so you would also want to not have that pronation, right? And when you say pronation helps with proper function of the hip. What would you consider proper function or movement? Thanks for the good videos!
Hey. Sorry I haven't seen this before! Thanks for your question. Pronation is a necessary human movement, required in walking and running for sure. It's an uncoonscious movement and certainly not one we can consciously input. People don't know how to pronate so it has to be taught and learnt rather than actively carried out. Pronation is such a subtle movement. We are used to seeing grossly exaggerated collapsing of feet, I would argue this is not pronation. Pronation for me is a culmination of specific movement in each of the three planes of motion. A collapsing foot is going to be demonstrating excess in one plane and less in another, creating an imblance in the foot and rippling through the body. You don't want that in your squat or your run or even when you walk. Can we re-edcuate feet to do better? Absolutely. By understanding the mechanics of the feet better and setting the parameters and limits for a good pronation. When the foot pronates, there is a very specific response required in the hips. If the foot is not moving, that response can be altered and free choice given to the hip, thereby affecting movement in the pelvis, the other hip and the opposite leg/foot as well. A pronating foot should create a hip flexion and adduction and encourage the pelvis to rotate away from itself. Anything else, will limit the foot's pronation, compromise movement in the spine and restrict what is possible in the other foot too. That's a lot of issues from a foot not communicating well with the hip. Hope this is useful for you :) Gary
Knee bending when walking is obviously much quieter than that, however the appropriate knee & foot mechanics should stil take place and in order to re-educate and demonstrate those, it is necessary to exaggerate the movements :) Thanks for your question. Gary
Pronation is not only good, it's a necessary movement. Bones and joints are not designed to only go one way, but in fact have the capacity to travel in both directions and in in the majority of cases in three planes of motion too (particularly in the foot). Supination without pronation is inadequate in the same way as pronation without supination is inadequate. We need both for effective, efficient and pain free movmeent in the feet.
@@GaryWard_anatomyinmotion Any suggestions for someone who has a race next week and suddenly has what feels like mild peroneal tendonitis? I'm perhaps irresponsibly determined to run the race after the training I've put in :D Thinking about taping it up for support.
@@cyberfiles8076 There is only one thing to do. Teach your feet to pronate better. To give the peroneals the opportunity to experience their full role in the motion of the foot. My Wake Your Feet Up programme (£14.99) can show you how we do it. It is supported by wedges which depending where you are based may not get to you in time, but am sure you can fill up a towel to get started. Hope this helps
I have a chronic ankle impingement for over a year.. no therapy has helped thus far :( what can I do
Hey Gary. This is very interesting. You say when a weightlifter squats its best to have your knee over your 2nd med with foot neutral. Is this because of the loading factor? When you run or sprint, you are producing 5-6x your body weight (probably more then your squat) so you would also want to not have that pronation, right?
And when you say pronation helps with proper function of the hip. What would you consider proper function or movement?
Thanks for the good videos!
Hey. Sorry I haven't seen this before! Thanks for your question. Pronation is a necessary human movement, required in walking and running for sure. It's an uncoonscious movement and certainly not one we can consciously input. People don't know how to pronate so it has to be taught and learnt rather than actively carried out. Pronation is such a subtle movement. We are used to seeing grossly exaggerated collapsing of feet, I would argue this is not pronation. Pronation for me is a culmination of specific movement in each of the three planes of motion. A collapsing foot is going to be demonstrating excess in one plane and less in another, creating an imblance in the foot and rippling through the body. You don't want that in your squat or your run or even when you walk. Can we re-edcuate feet to do better? Absolutely. By understanding the mechanics of the feet better and setting the parameters and limits for a good pronation.
When the foot pronates, there is a very specific response required in the hips. If the foot is not moving, that response can be altered and free choice given to the hip, thereby affecting movement in the pelvis, the other hip and the opposite leg/foot as well. A pronating foot should create a hip flexion and adduction and encourage the pelvis to rotate away from itself. Anything else, will limit the foot's pronation, compromise movement in the spine and restrict what is possible in the other foot too. That's a lot of issues from a foot not communicating well with the hip.
Hope this is useful for you :)
Gary
Who is walking over his foot by bending the knee like that?
Knee bending when walking is obviously much quieter than that, however the appropriate knee & foot mechanics should stil take place and in order to re-educate and demonstrate those, it is necessary to exaggerate the movements :) Thanks for your question. Gary
So wait.. pronation is good sometimes? I'm confused
Pronation is not only good, it's a necessary movement. Bones and joints are not designed to only go one way, but in fact have the capacity to travel in both directions and in in the majority of cases in three planes of motion too (particularly in the foot). Supination without pronation is inadequate in the same way as pronation without supination is inadequate. We need both for effective, efficient and pain free movmeent in the feet.
@@GaryWard_anatomyinmotion I see. Thanks for the reply :b
@@GaryWard_anatomyinmotion Any suggestions for someone who has a race next week and suddenly has what feels like mild peroneal tendonitis? I'm perhaps irresponsibly determined to run the race after the training I've put in :D Thinking about taping it up for support.
@@cyberfiles8076 There is only one thing to do. Teach your feet to pronate better. To give the peroneals the opportunity to experience their full role in the motion of the foot. My Wake Your Feet Up programme (£14.99) can show you how we do it. It is supported by wedges which depending where you are based may not get to you in time, but am sure you can fill up a towel to get started. Hope this helps