Will🦶🏼
@Barefoot_Will_
If you suffer from Over-Pronation (Excessive Flat-Foot) you should know.. Relying on supportive insoles or shoes to manage the issue is often a false hope. Instead you NEED to LEARN TO CONTROL this movement Here are 5 EXERCISES TO HELP SOLVE OVER-PRONATION
Pronation is a necessary movement the body uses to ABSORB SHOCK In this video you can see how -the arch of my foot flattens -my ankle slightly rolls inward after making impact & through mid stance
This is CONTROLLED PRONATION After my arch compresses, it re-curves after it passes underneath my body This process works very similar to the sequence of a spring 1. Compression 2. Stored energy 3. Release of energy (Propulsion)
The foot is a multi-planar moving structure. In this twisted plate visual, you can see how how forces are absorbed & transferred through the foot. The arch untwists to absorb shock & then twists up to become rigid once weight is offloaded.
The “spring” within the arch of the foot is very similar in design to the leaf spring suspension on automobiles 1. The spring compresses to absorb shock 2. The energy is stored within the spring 3. Energy is released & the wheel returns
Just think- If the spring on your automobile is worn out… It loses its ability to go through this shock absorbing process & the ride quality of your car severely diminishes because it’s “Bottoming-Out” This applies DIRECTLY to your body
Now, let’s get into the exercises
1. Arch Facilitation with a band -Keep the big toe pushed into the Floor -Pull the arch “UP” -Slightly push the ankle out -Torque the knee outwards
2. Calf Raises with a Ball -Point toes slightly outward -Squeeze the ball between the heels -Raise the heels while maintaining the squeeze -Keep pressure through the outer 2/3 of the forefoot & toes
3. Loaded Supinated Compounds -Slightly elevate the yoga block -Perform movements like lunges, or squats with foot on block -Focus on keeping even pressure through the toes & heel
4. Basic Pronation Isolations -Focus on relaxing the mid portion of your foot -Slightly shift your weight forward while focusing on taking the arch of your foot to the floor -Rotate the knee slightly inwards if not feeling much of a stretch
5. Wall Leaning Single Leg Calf Raise -Lean against wall with foot outside of hip -Start with knee slightly bent -Simultaneously explode up while raising heel & straightening knee -Focus on sweeping heel inward
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