Conor Harris - Fix 90% Of Foot & Ankle Problems With This
Pronation is a crucial aspect of ankle mobility and foot health, often misunderstood as the entire foot collapsing. Instead, it involves a relative movement between the forefoot and rear foot, allowing the foot arch to lower properly. Proper training of pronation can enhance dorsiflexion, which is the ability of the knees to move over the toes. The optimal way to train pronation involves using two wedges: one under the forefoot and another under the outside heel. If only one wedge is available, it should be placed under the forefoot. In the absence of wedges, a folded paper towel can be used under the first two metatarsal heads. The exercise involves starting with a locked knee, turning the pelvis towards the side, unlocking the knee, and progressively turning the pelvis away while pushing the knee over the big toe. The movement should stop before losing weight in the heel or feeling a pinch in the ankle. The goal is to bring the foot arch closer to the ground without losing the outside of the foot.
Key Points:
- Pronation is essential for ankle mobility and involves movement between the forefoot and rear foot.
- Proper pronation training enhances dorsiflexion, crucial for knee movement over toes.
- Use two wedges for optimal pronation training: one under the forefoot, another under the outside heel.
- If wedges are unavailable, use a folded paper towel under the first two metatarsal heads.
- Exercise involves knee and pelvis movements to lower the foot arch without losing foot stability.
Details:
1. 🔍 Understanding Pronation
1.1. Introduction to Pronation
1.2. Mechanics of Pronation
1.3. Importance of Pronation in Training
1.4. Pronation Training Techniques
2. 🔄 Pronation Mechanics Explained
- Pronation is not just the foot collapsing; it involves the relative movement between the forefoot and the rear foot as the shin moves forward.
- The rear foot moves inward, and the forefoot twists outward, allowing the arches to lower.
- Understanding these movements is crucial for analyzing foot dynamics during walking or running and correcting misconceptions that pronation is inherently harmful.
3. 🏋️♂️ Training Pronation Effectively
- To train pronation effectively, use two wedges: place one under the forefoot (big toe and little toe base) and another under the outside heel for optimal results.
- If only one wedge is available, elevate just the forefoot. In the absence of a wedge, a folded paper towel under the first two metatarsal heads can be used as an alternative.
- Begin with a locked knee while the pelvis is turned to the side; unlock the knee and gradually rotate the pelvis away as the knee moves over the big toe.
- Cease movement if progressing further causes the heel to lose weight or the ankle to experience a pinch.
- Once reaching the limit, square the hips and lock the knee again, ensuring the foot arch lowers towards the ground without losing contact with the outside foot.