Pronation is the collapse of the arch of your foot as your heel rolls inward when you walk. This is necessary to transfer force to the midline of your body. Overpronation is where the lower leg, upper leg and knee roll inward, disrupting proper force transference. This can cause pain in your ankle, knee, hip and lower back, explains fitness professional Justin Price, a contributing writer for "IDEA Fitness Journal" and owner of The BioMechanics in San Diego, California. To prevent overpronation, you can perform corrective exercises that works on proper gait and movement pattern to improve balance in your entire body.
Multi-planar Calf Stretch
Step 1
Put the half foam roller on the ground and parallel to a wall about 2 feet away. Put your left foot on top of foam roller with your heel touching the ground. Put your right foot in the space between the wall and the roller. Keep your torso upright and put your hands on the wall for support.
Step 2
Shift your weight toward your right foot. You should feel a stretch in your left calf. Hold the stretch for three deep breaths. Put your right foot across your body to your left, and your left foot should roll toward the outer side. Hold the stretch for three deep breaths.
Step 3
Return your right foot to the starting position and repeat the stretch eight to 10 times on each foot.
Standing Half Lunge
Step 1
Stand with your right foot in front of you left toes about 1 foot apart. Keep your torso upright and your hands on your pelvis.
Step 2
Bend your legs as much as you can while keeping your heels on the ground. Hold the stretch in your left calf for three seconds, and stand up.
Step 3
Perform 10 reps, switch leg position and perform another 10 reps.
Deep Squat Sequence
Step 1
Stand with your legs about shoulder-width apart and raise both arms over your head. Exhale slowly and bend your torso forward to touch the ground with your fingers or hands. Hold this position for one deep breath.
Step 2
Exhale slowly and lower your buttocks into a deep squat. Keep your heels on the ground and your torso upright. Hold this position for three deep breaths as you press your knees and elbows against each other.
Step 3
Raise your arms over your head, exhale and stand straight up without moving your spine. Perform two sets of five reps.
Things You'll Need
- 1-foot-long half foam roller
References
- "IDEA Fitness Journal"; The Foot, Ankle and Knee; Justin Price; November 2006
- "Athletic Body in Balance"; Gray Cook; 2003
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