Pronated Feet and How to Fix 3 Different Causes of OVERPRONATION

Pronated Feet and How to Fix 3 Different Causes of OVERPRONATION


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

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45 Comments

  1. This has been and continues to be a problem for me. Thank you for making and taking the time to cover this topic. I will start using your tips.

  2. Huge problem for me. But i feel like its more because i have an issue with posterior pelvic tilt. Can that also be a cause of this? I walk like a duck and have flat feet. My hamstings and hips are very tight. Recently started having issues with pain in my knees. I dunno

  3. This is an exact description of what's happening to my foot, I've had multiple sprains and even have the medial clicking knee and pain when trying to get a good range of motion. I've watched your Functional Ankle Mobility video but was wondering if you recommend any stretches or fascia releases before doing the mobility technique? Thanks for the video, it's put me at ease seeing at least what I suspected. 🙂

  4. wow. I never comment to videos, but you've probably saved me from knee pain and many other problems I suffered from and I would in my life. I'm 24 and have terrible pain in my back, knees, and legs when walking for a while. No doctor was ever able to address and explain the reason – THANK YOU! It's a life changer

  5. Hi, could weak calf muscles also be a cause? I've been prescribed all kinds of orthotics (soft, semi-rigid, rigid), and none of them seem to work. Some years ago I suffered a small injury to my foot which caused capsulitis on my 1st MTP joint, and I'm pretty sure that my calf muscles started to weaken after that, since for quite a while I could no longer push off without feeling pain. Even now if I attempt a single-leg calf raise I find it harder to do it with the affected leg, and also when I'm seated my soleus (I think) starts to tremble if I push my forefoot against the floor. I know that tight calf muscles can cause overpronation, but I've read that weak calf muscles can aso be tight, and that would also explain why my orthotics haven't worked

    thank you

  6. Whoever got this condition like I do, I got few suggestions for you.
    First, buy orthodics aligned with your foot measurements. It will relieve you from arch pain and feeling of your foot being split to two. Next is – go run on the beach barefoot. It will train your ankle muscles and will pervent your arch from collapsing. I am someone who experienced so much pain in my foot that it made me think twice before going to work or whatsoever. For those who feel exactly like me, I feel your pain. No one needs to feel like this anylonger. Go run barefoot on sand, wear orthodics and live happy!, achieve your dreams!

  7. I pray you answer this… i have 1 flat foot and one arch foot… the leg of my flat foot gave me problems growing up.. growing up my knee patella would a lot of times pop in and out one of the WORST PAINS EVER..!! Do you think my flat foot is the reason for my knee

  8. Hi, do you know if tight calf and hamstring muscles can cause overpronation? I have tried your exercise but didn't feel much strain except for when i pulled the foot towards me, and it seemed like the calf and hamstring muscles kept my foot from being at a 90 degree angle if that makes sense.

  9. Can overpronation also be the cause of one foot being larger than the other. I know it's a common thing, but my right's a full size smaller…perhaps even more.

    Also, can this be the cause of sciatica &/or an entire leg being somewhat smaller than the other?

  10. Hello I HOPE u answer me. My son is 3 and hasn’t begun walking, he is globally delayed. But I’ve noticed yes ago one of his feet were over pronated. At the time I didn’t know the name for it so doctors gave him afos. So maybe 1-2 yrs with these his foot still is very much pronated and stunting his ability to walk further. Are these some exercises I can do with him also?

  11. Can I just start walking on the outside of my foot? Over time will that change my foot position? I have fallen arches

  12. Hello there I have watched you video about over pronation and I have been suffering from this for a quite some time but the pain is unbearable
    Do u know if any product which is the best one to buy to help with this problem
    thank you

  13. Hi thank you for replying I looked at products such as Orthaheel Sports Orthotic and medipaq.

    I was wondering if u knew of any product which could help me fix my posture and enable me to walk straight

    Furthermore could u discuss in your videos which products online are the best one to buy

    Thank you for taking the time to read this

  14. I have another overpronated leg and long term medial side knee pain
    And at the hip All at my right leg
    Am feeling the left knee kinda starting the same thing but not pronated ..can it be due to the overpronation of the other leg ?

  15. What is the bump on your right top toe. I have the same thing on both of my big toes. Thanks!
    Great videos!

  16. Hey question, I play Pump it up (dance hame) for sometimes 2-3 hours and I have out toeing (duck feet) do you think I should still go with Fit Kicks or maybe something else with running shoes, I'm not too sure, if you can get back to me that'd be great. And how can I fix this? I've had it for year's it honestly really bad, I can't stand up not even for a minute without having pain it's getting me stressed out.

  17. I’ve walked splayed my whole life and now I get why. It’s not a problem until you have to run other than looking kind of goofy

  18. Hey! Did he mention how it can be cured? He talked more about the causes and not the cure. Or did I miss something. Great explanation and correctly pointed out my everyday pain.

  19. I'm a little confused on where the fix for this problem is? I have this exact problem on the same side your demonstrating. Its causing me so many issues. I've never heard it explained so well. My problem is I dont know to address my feet ankle knee or hips i try all three but i get inconsistent because i dont have a really well laid out game plane. I'll check out the link.

  20. This is the cause of my misery explained. Professionals can't explain it and here is my answer. I think I had a collapsed arch as a boy and remember turning my right leg outwards, by the time I was in my 20's I thought my right knee or leg was deformed because right knee pointed inwards when legs were together. I had callouses on top of toes of right foot but not the left. Now I'm 40 and can barely walk because of my right foot. It has affected my right knee, right hip and right shoulder. I've inflammation on my spine and sacroiliac joint. 7th month off work. I need help from someone who knows what they're talking about. Right heel feels pulled inwards, toes all pointing inward

  21. hello, i was wondering if your ankle mobility exercise would help re-align my ankles as well as fix my foot pronation. my ankles roll outwards from my feet a lot and i believe it is due to the over probation of my feet. thanks

  22. Thank you for the video. What if I have overpronation but my feet don’t turn outward — instead they point inward? How can I fix this?

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