Yo what's up it's Coach E here from Precision Movement and today we're going
to talk about the feet and over pronation which is a very common
dysfunction that a lot of people are either have or they've been told that
they have
okay so for native feet or pronation is a totally natural part of
our gait cycle of walking of running and it helps us to absorb force so every
joint in the foot in the ankle knee every joint in the body absorbs a little
bit of force and through the different movements and muscular activations so
pronation is a movement that helps you absorb force so there's not so much
shock going through other areas just distributes the force amongst different
joints so the movement of pronation is actually made up of three different
movements one is eversion so eversion is when the bottom of the foot the lateral
aspect of the foot points to the outside laterally so you lifted the lateral
aspect up and that's eversion okay it's also dorsiflexion so dorsiflexion is
closing the angle at the front of the ankle so bringing the toes up towards
the knees that's dorsiflexion and the final movement is forefoot abduction
so abduction would just be like that okay where the foot basically turns out
could also be termed external rotation what's just a little bit of movement but
when you combine those three movements what it looks like is that yeah
that's a pronated for over pronation right there alright so you might have
noticed already just from me doing that there's compensation going on at the
knee so now my knee is starting to cave in and that's why over pronation can
lead to knee pain well you've got some stress on the medial aspect of the knee
here the medial meniscus and that can travel just up the chain okay the body
is every joint is linked via muscles fascia so that any movement out
one joint has an impact at all of the other joints has the most impact at the
joint adjacent to it so either above or below so we've got the foot pronated
foot over pronation it's going to affect the ankle and the knee most and then hip
less low back less could even affect the shoulder but the chances of that are
less likely okay so what are the three different causes of over pronation now
there can be many causes but these are three of the more common causes that
you'll find the first one is a flat foot or a collapsed arch okay so this is kind
of like a chicken or the egg phenomenon you could either have a collapsed arch
that leads to over pronation or you could overpronate from one of the other
reasons that could lead the collapsed arch and the reason why is because if
you have a collapsed arch your foot is gonna collapse inwards your knee is
gonna collapse inwards like a valgus knee postural dysfunction there or gate
dysfunction and to compensate for that so that you're not walking like that
you're just gonna turn your foot out okay and that'll keep the knee in better
alignment so that you have less knee pain but then other issues will manifest
from that first compensation okay so a flat foot if you got no arch your age
doesn't work now one thing that I'll mention and I've seen this especially
when I've traveled to places where people like island vacations Caribbean
vacations where people thought locals Islanders walk around in bare feet all
day is it might look like a flat foot so if you were to have wet feet and then
walk on the pool deck it would be a completely flat there would be no arch
there sometimes that's okay a flat foot doesn't necessarily mean it's
dysfunctional okay the problem is when the arch muscles don't work that's when
the issues arise okay so you could have a flat foot and just have really strong
hypertrophied arch muscles from all the barefoot walking that you
do but that's not going to be dysfunctional
okay the dysfunction occurs when the arch muscles don't actually work okay so
there's a little distinction there just want to keep you let you be aware of
that so that you know now if we're stuffing our feet in shoes all day
especially with high supportive arches stiff arches then it's like we're in a
back brace all day if we wear a back brace all day your core muscles aren't
going to work and of course when your core muscles don't work and you're not
wearing the brace and you're going about everyday life that's when your back can
fail you yeah you can damage some tissues in there discs ligaments things
aren't working properly the muscles aren't working properly you're not
getting that joint stability okay same thing goes with the foot if your feet
muscles aren't allowed to work because you're always wearing shoes that have
really supportive arches then dysfunction is going to be the result
sooner rather than later okay so that's number one number two is a lack of
inversion range okay so remember pro knee over pronation is part eversion
part dorsiflexion and part forefoot abduction okay so if we lack inversion
range which is like that so I'll keep my knees straight so I show you the pure
inversion okay so that's inversion the medial aspect of the foot right here is
lifted up so that the bottom of the foot points towards the inside towards the
middle okay if I'm lacking this range of motion the brain likes to default to the
path of least resistance and utilize the muscles that are strongest in the ranges
that they're strongest so if I lose this inversion I'm gonna default to more
eversion because the brain is gonna want to keep me in the middle where my
muscles are the strongest so when I default to aversion look what happens
the foots gonna start to flatten out so a compensation from that lack of
inversion range could be flat foot the arch starts to collapse or it could be
four foot abduction okay so you can see how these competitions it's difficult to
pinpoint oh okay that's your very first competition we're gonna fix that and
everything else will be cured the compensations can layer on top of each
other so trying to determine which is the first one or what's the the absolute
first thing that only thing that we got to work on that's gonna magically cure
everything is is difficult or just it's folly at best okay and I'm gonna talk
about what the the real key is to cure these issues for good afterwards but if
you've got a lack of inversion range right there then you're going to default
to more eversion which is going to compensate with either
forefoot abduction flattening of the foot and it's also gonna be related to
the last one okay so can you see that so we're lose inversion range the brain
will default to the path of least resistance and where the muscles are the
strongest and most efficient which would be more towards aversion and then that's
just going to result in that type of compensation okay so that's one so you
gotta make sure inversion range is their final one that I'm going to talk about
is hip internal rotation so we've been talking about the foot and the ankle
now the hip how does the hip relate so every time we walk when I push off this
hip goes into a little bit of internal rotation why well the pelvis rotates
this way when I push off with my right foot okay my pelvis rotates this way so
that my leg isn't pushing out in a weird direction my hip will internally rotate
to keep the lower leg in alignment and driving me straight ahead okay so you
can see that the femur is going to turn slightly that way so the pelvis rotates
that way the femur turns that way and that keeps me walking in a straight line
yeah if that's what I want to do and if I'm not drunk okay so if you're lacking
hip internal rotation the same phenomenon is going to happen with the
either the inversion the eversion okay so say I'm locking in hip internal
rotation naturally my is gonna want to externally rotate a
little bit brain's gonna find the most efficient posture from which to move
from okay so now I've got a little bit of hip external rotation that's my
default posture and what does that do to the lower leg okay so I just turn it out
a bit already my foots gonna abduct a bit now for me to keep walking straight
something's got to go this way so I can go a collapsed arch or I can evict a
little bit okay probably a little bit of both so now can you see why over
pronation is much more complex than simply or you need more supportive
arches in your shoes yeah that's actually more of the problem that's not
working the muscles not getting the arch muscles working not getting to the root
of the issue okay so I mentioned earlier I was going to talk about the root cause
the root cut or how to address and how to deal with issues like this where
there's compensations on top of each other okay it gets it could be
mind-boggling to try to figure it out it's impossible because you're not there
at the genesis of that compensation so the key is to get everything working
properly and in balance okay all the muscles activated proper length
and strength balance or range and strength balance across joints okay and
integrated into your movement pattern so it's great to get a muscle firing but if
you don't get that muscles that newly activated muscle firing in the movement
patterns that you use in everyday life in sport then you're not going to use
that because you're just going to default to the things that you've the
way you've been moving in the past it's just the habitual movement pattern okay
so now that being said we've got to restore everything get things working
properly and restore the whole chain okay with lower limb is you got to look
from hip to the foot yeah we've got hip issues you've got to look knee hip
and spine at least all right now I've got another exercise on YouTube and the
title of the video is functional ankle mobility drill and this drill is going
to in one drill address all three things that we talked about okay so instead of
recreating and redoing that exercise here I'm just gonna link it right at the
end of this video when I shut up which is going to be in like five seconds okay
so hopefully you enjoyed this video and now they understand over pronation a
little bit more and now it's time to go fix it so click on the link to the video
and do up that exercise with me