can you reduce pronation?

what!?!?! wrote:

This guy is trackhead? He claims to have worked with thousands of runners?! When did he start training people, at the age of 3?

He works at a shoe store. Those are where all his "observations" come from.

guy man wrote:

[quote]what!?!?! wrote:

This guy is trackhead? He claims to have worked with thousands of runners?! When did he start training people, at the age of 3?

you know, and that might be good enough to a certain extent. There are so many "well-trained" individuals, physicians, ex phys, etc that don't know squat. I think he is just trying to give you something to think about, you don't have to do what he says - if you want to wear army boots, then wear them.

You people could be nicer to each other you know.

guy man wrote:

what!?!?! wrote:

This guy is trackhead? He claims to have worked with thousands of runners?! When did he start training people, at the age of 3?

He works at a shoe store. Those are where all his "observations" come from.

Is this a joke? He thinks he's an expert on pronation because he works at a running store? Trackhead just f***ing go kill yourself right now please. That kind of experience does not confer to you any expertise or credibility whatsoever.

wow -- because you know me so well? You know I've actually confered mny observations and ideas to persons who, for example, ran a successful practive in podiatry for multiple decades, or someone else with advanced degrees in physics who designed shoes for a major international brand.

You know what they told me?

that was a very productive statement. Good contribution to this thread.

internet know-it-all wrote:

guy man wrote:

He works at a shoe store. Those are where all his "observations" come from.

Is this a joke? He thinks he's an expert on pronation because he works at a running store? Trackhead just f***ing go kill yourself right now please. That kind of experience does not confer to you any expertise or credibility whatsoever.

Ok, shut up, may be... but f**king go kill yourself right now? That's harsh!

Lighten up a little.

Also, I was wondering if it makes a difference if you pronate more on one foot than the other. I can understand how pronating in general would not be a problem, but what about uneven pronation?

You bumped a 4 year old thread for that?

aawww, you noticed.

If someone has plantar fasciitis will these exercise just irritate it even more?

If you have issues with your feet then you need to go see someone who really knows what they are doing. That does not mean any CPED. This is especially true when it comes to orthotics...did you know that the guy who is casting you and selling you those $300 Orthotics as little to no experience in running related injuries and proper casting of orthotics?

I have worked for a running company and have had the privalage of meeting some the the greatest bio-mechanics mind in the US. The consistences is that Orthotics will help 90% of the population, not everyone needs them and some don't respond well. Its also stated that about 98% of people will do jsut as well in a semi-custom (i.e. Superfeet) orthotic that is fitted for the specific foot typeas they would in a $300 - $600 orthotic.

Your bio-mechanics are YOUR bio-mechanics. There are tons of thread on here about should I run like this or what shoe should I run in...minimalist...heavy stability...it must be understood that everyone is different and what works for one person will not or may not work for another. Educate yourself and don't rely on the thoughts and experiences of others completely.

P.S. Pronation is that amount of clape and lateral motion of the joint located in the frontal region of the "heel." As the subtalar and midtrarsal join collapse and rotate they unlock the other joints in the foot and allow the metatarsals and drop and the foot to elongate. Because its a function of the joint, your bio-mechanics are your bio-mechanics and are, as a rule not going to change without serious rehabilitation and extensive strengthening (if it is even possible, this would have to be determined on a case by case basuis) of not only the foot but all the muscles as high as the pelvis. My advice...and its only my advice...is to work with what god gave you; making small correction over long periods of time (i.e. don't go from running in Adrenalins with orthotics too Frees in one day or even one month).

As for the above comment about exercises for PF. Rehabbing and strengthening the PF so that it can handle the riggers of running is essential to not having a probable reappearance of paint a short time down the road. Because PF is a tearing of the tendon through repeated colape of the joint around the calcanial bone it is imperative to be fitted in an orthotic that is supportive in front of the heal and not the middle of the arch (think about putting a calf sleeve on your leg to fix a knee problem that's what putting support in the middle of the arch is like...by the time the support is reached the foot has already moved and rotated to much). With time (10 days to to weeks) this should make a significant difference in the PF.

BLAHHH

Everybody pronates to some degree unless you have a pathological foot problem. Assuming your feet are normal you will pronate even people who predominantly supinate pronate just to a smaller degree. If you over pronate it may cause you a problem in that your foot doesn't get to supination as you start to propel yourself forward.

You can perform foot and ankle strethening all you want, while they will help strengthen your ankle and foot probably won't decrease you "over pronation. IN most over pronators I treat they are very weak in the hip particularily eccentrically weak with the external rotators

Over pronation problems are often multifactorial . Typically there flexibility and muscle imbablances driving the problem.

EA The Kid wrote:

If you have issues with your feet then you need to go see someone who really knows what they are doing. That does not mean any CPED. This is especially true when it comes to orthotics...did you know that the guy who is casting you and selling you those $300 Orthotics as little to no experience in running related injuries and proper casting of orthotics?

I have worked for a running company and have had the privalage of meeting some the the greatest bio-mechanics mind in the US. The consistences is that Orthotics will help 90% of the population, not everyone needs them and some don't respond well. Its also stated that about 98% of people will do jsut as well in a semi-custom (i.e. Superfeet) orthotic that is fitted for the specific foot typeas they would in a $300 - $600 orthotic.

BLAHHH

Where is it stated that 98% of people do just as well with an OTC insert?

I've reduced my own pronation massively so yes it can be done. A good set of structured exercises to strengthen the feet and ankles has done the job. About 3-4 years ago I was having massive injury problems mainly due to excessive pronation. I saw a top physio (in the UK) who perscribed the exercises (for my hips/glutes and knees as well as feet/ankles) I have done them twice a week since then and haven't had a major injury in a long time now!

I was filmed running on a treadmil in Nike frees (just for fun as my friends shop had a new gait analysis machine) and I was amazed at how little I now pronate!

Its made a huge difference to my running and can be acheived.

I used to get injured a lot. wrote:

I've reduced my own pronation massively so yes it can be done. A good set of structured exercises to strengthen the feet and ankles has done the job. About 3-4 years ago I was having massive injury problems mainly due to excessive pronation. I saw a top physio (in the UK) who perscribed the exercises (for my hips/glutes and knees as well as feet/ankles) I have done them twice a week since then and haven't had a major injury in a long time now!

I was filmed running on a treadmil in Nike frees (just for fun as my friends shop had a new gait analysis machine) and I was amazed at how little I now pronate!

Its made a huge difference to my running and can be acheived.

Can you describe what those exercises are?

This was stated a biomechanics conference that I attended this year.

runnerrunnerrunner wrote:

i pronate heavily, and its causing me problems. are there any exercises that can be used to reduce pronation?

im aware of different types of shoes and othorhotics, so i was just wondering if there are any natural remedies?

thanks

tom

wear a condom

You are correct to want to target overpronation using "natural remedies" as opposed to simply covering your problem using shoes and orthotics. From personal experience, I suggest strengthening your shin muscles and hips. There is a lot of recent literature out suggesting that hip strengthening exercises are extremely helpful in reducing overpronation, though the studies are mostly focused on female athletes (check the most recent Running Times). Personally I feel that doing Jay Johnson's Myrtle Routine after my runs has helped improve my biomechanics.

http://www.flotrack.org/videos/play/199040-myrtle-routine-instructions

Use The Stick or a similar device to activate your calf and shin muscles. Do exercises like picking up marbles with your toes and tracing the alphabet in the air with your foot to strengthen your shin muscles. Some overpronators have weak shin muscles so they do not properly anchor themselves with their toes upon hitting the ground, causing the inward collapse.

A lot of time people (runners especially) are going to pronate to compensate for a lack of dorisflexion ROM. While I wrote the article for this website with a field/court sport slant, it all still applies.

http://www.elitefts.com/documents/ankles.htm

Best,

Carson Boddicker

Wearing shoes that are closer to the ground should help. Being higher up allows a greater angle of rotation, which can be more damaging.

I was always told I needed to wear stability shoes + orthotics because I overpronated so much. I still got injured in stability. Now I train in flats and have no problems.