Pronation

Excessive Pronation

Typically we ignore our feet until the pain is so significant that we can ignore them anymore. Our feet contain 56 bones, 66 joints, over 240 tendons and ligaments and over 40 muscles. That is a lot that could go wrong. Each foot also contains over 7,000 nerve endings. No wonder we get “stopped in our tracks” when our feet hurt. But did you also realize that our feet provide the foundation for the rest of our body, including our legs, hips and back. So when our feet hurt it often affects many other parts of our body.

Excessive pronation is a common problem that I see as the cause for many of my patient’s foot pain and other associated pains.  What is pronation? Pronation is a natural motion where the arch of the foot flattens as we walk or run. A certain amount of pronation is normal but some feet pronate excessively. This cause imbalances of muscles and extra stresses on joints, ligaments and tendons. When an excessively pronated foot is properly supported the ankle and knee move in better alignment.  The hips and pelvis are positioned better and are more stable.  This reduces the strain on the back.  So when excessive pronation of the foot is controlled the body is able to absorb shock better.

Here is an exercise that you can do to help strengthen your feet and control pronation.

Tripod Rebalance

1. Stand tall on both legs. Lift the big toes on both feet; notice how that supinates the feet (rolls them out).

2. Keeping big toes lifted, now push the base of the big toe down, and notice the diagonal strengthening of the foot from big toe joint to outer heel. Repeat.

3. Now lift all toes except for the big toes; notice how that pronates the foot (rolls in). Re-calibrate weight back into pinkie toe joint and feel the opposite foot diagonal strengthening, from outer distal edge to inner heel. Repeat. Try to do both feet at the same time.

The next time you’re wondering why you have that nagging knee pain or tightness in your lower back, take a peek down and see what your feet are up to. If you are excessively pronating make sure to call Momentum Foot and Ankle Wellness Center at 402-315-4406402-315-4406 (402-315-4406) to schedule your appointment today.