Pronation

October 28, 2014 by Leave a Comment

It is important to understand pronation and the way your foot moves when you run. Some people pronate more or less when they run. Learn about normal pronation, overpronation and underpronation, and how you can prevent injuries in this article published on Runnersworld.com. For more questions, call or visit our studio at 619-756-7500!

 

 

Pronation

Pronation is the inward movement of the foot as it rolls to distribute the force of impact of the ground as you run. The foot “rolls” inward about fifteen percent, comes in complete contact with the ground, and can support your body weight without any problem. Pronation is critical to proper shock absorption, and it helps you push off evenly from the front of the foot.

Although pronation is a natural movement of the foot, the size of the runner’s arch can affect its ability to roll, causing either supination (underpronation) or overpronation. If you have a normal arch, you’re likely a normal pronator, meaning you’ll do best in a stability shoe that offers moderate pronation control. Runners with flat feet normally overpronate, so they do well in a motion-control shoe that controls pronation. High-arched runners typically underpronate, so they do best in a neutral-cushioned shoe that encourages a more natural foot motion.

 

Normal Pronation

IThe outside part of the heel makes initial contact with the ground. The foot “rolls” inward about fifteen percent, comes in complete contact with the ground, and can support your body weight without any problem. The rolling in of the foot optimally distributes the forces of impact. This movement is called “pronation,” and it’s critical to proper shock absorption. At the end of the gait cycle, you push off evenly from the front of the foot.

Runner’s World Video: Normal Pronation

Normal Pronation: What is it?

We show you, in slow motion detail, how to determine if you have this gait pattern.

 

Overpronation

As with the “normal pronation” sequence, the outside of the heel makes the initial ground contact. However, the foot rolls inward more than the ideal fifteen percent, which is called “overpronation.” This means the foot and ankle have problems stabilizing the body, and shock isn’t absorbed as efficiently. At the end of the gait cycle, the front of the foot pushes off the ground using mainly the big toe and second toe, which then must do all the work.
Preventing Overpronation Injuries 
Overpronation causes extra stress and tightness to the muscles, so do a little extra stretching. Too much motion of the foot can cause calluses, bunions, runner’s knee, plantar fasciitis, and Achilles tendinitis.
If you’re an overpronator, here are a few tips to help you find the right shoes for your feet.
  • Wear shoes with straight or semi-curved lasts
  • Look for motion-control or stability shoes with firm, multidensity midsoles and external control features that limit pronation
  • Use over-the-counter orthotics or arch supports

 

Runner’s World Video: Overpronation

Overpronation: What is it?

We show you, in slow motion detail, how to tell if you have this gait pattern.

 

Underpronation (Supination)

Underpronation (or supination) is the insufficient inward roll of the foot after landing. Again, the outside of the heel makes initial contact with the ground. But the inward movement of the foot occurs at less than fifteen percent (i.e., there is less rolling in than for those with normal or flat feet). Consequently, forces of impact are concentrated on a smaller area of the foot (the outside part), and are not distributed as efficiently. In the push-off phase, most of the work is done by the smaller toes on the outside of the foot.
This places extra stress on the foot, which can lead to iliotibial band syndrome, Achilles tendinitis, and plantar fasciitis. Underpronating will cause the outer edge of running shoes to wear sooner. To see if your shoes are unevenly worn, place them on a flat surface. If they tilt outward, supination is the culprit. Runners with high arches and tight Achilles tendons tend to be supinators.
Preventing Underpronation Injuries 
Supinators should do extra stretching for the calves, hamstrings, quads, and iliotibial band. Wearing the right type of running shoes and replacing worn shoes will also help avoid injuries.
If you’re an underpronator, here are a few tips to help you find the right shoes for your feet.
  • Wear shoes with curved lasts to allow pronation
  • Look for lightweight trainers as they allow more foot motion
  • Check for flexibility on the medial (inner) side of the shoe
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Exercise Ball Therapy for Lower Back Pain Relief

July 22, 2014 by Leave a Comment

Lower back pain seems to be a common issue. Here is one way to relieve lower back pain using an exercise ball. This article was posted on spin-health.com, a forum for thousands of doctor written, doctor reviewed articles on back pain, neck pain, and related disorders. For more questions give us a call at 619-756-7500!

 

The exercise ball is an exercise treatment option for back pain sufferers and is designed to help prevent or minimize further episodes of low back pain as part of a rehabilitation program. The exercise ball is effective in rehabilitation of the back because it strengthens and develops the core body muscles that help to stabilize the spine.

With the exercise ball, also called a Swiss ball or physio ball, an element of instability is introduced to the exercise that one would not normally get in a floor exercise. The body responds naturally and automatically to this instability to keep balanced on the exercise ball. Over time, the muscles used to keep in balance on the exercise ball become stronger. In essence, individuals build strength in important back muscles and abdominal muscles without knowing it.

The exercise ball also uses what is called “proprioception,” an awareness of where one’s hand or foot is in relationship to space. The instability of the exercise ball provides the body with constant opportunities to evaluate its orientation in space, developing and training the body’s natural awareness. Enhanced proprioception provides the body with increased balance and stability.

In addition, it is theorized that the type of spinal movement induced by using the exercise ball (small range, adjustment of balance) may help reduce pain by stimulating the body to produce increased amounts of natural pain inhibitors.

The benefits of exercising on an exercise ball for people with low back pain include:
•Simple and versatile way to start moving again after a back pain episode
•Improved muscle strength
•Greater flexibility and range of motion of the spine
•Enhanced balance and coordination of core muscle groups used to stabilize the spine and control proper posture while using the exercise ball, which in turn reduces stress on the low back
•Increased tendency to maintain a neutral spine position during exercise
•In particular, many Swiss ball exercises are designed to bring movement to the spine in a controlled manner to help keep the discs nourished. Moving the vertebrae helps nourish the discs in the spine by increasing blood flow around the disc and by causing the water to flow in and out of the disc

The exercise ball has additional applications in areas such as general fitness, strength or weight training, as well as exercise for pregnant women.

For all forms of exercise, it is advisable to see an appropriately trained and licensed spine specialist, such as a physical therapist, occupational therapist, chiropractor, exercise physiologist, or physical medicine and rehabilitation physician (also called a physiatrist). Depending on the specific diagnosis and level of pain, the exercises with the ball will be different, and appropriately trained spine specialists (e.g. certified in exercise ball technique) play a critical role in both developing the right exercise program and providing instruction on correct form and technique.

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Physical Therapy Exercises for Core Stabilization

July 17, 2014 by Leave a Comment

You probably use your core more than you realize. Core strength is extremely important and necessary balance, it is the base of your body that ultimately keeps you stable. Helen Mitchell, a physical therapist assistant, offers some great exercises written for Eastpoint Health & Fitness to strengthen your core. For more questions give us a call at 619-756-7500!

Core stabilization, or core strengthening has been around for many years and has been incorporated into sports performance training programs, exercise programs such as Yoga, Pilates and Boot Camps. In Physical Therapy and rehabilitation, core stabilization means that activation of the trunk muscles must occur first in order for us to create a stable base of support that allows us to move our arms and legs. Making the trunk muscles stronger keeps the spine stable and helps the body stay balanced with movement; preventing falls and injury.

Most people think of the “core” as just being the abdominals (stomach muscles) when in fact the “core” muscles run the entire length of the torso from the hips to the shoulders. When these muscles contract, they stabilize the spine, pelvis and shoulder girdle and create a solid base of support. This allows us to stand upright and move on two feet, shift our weight and move in any direction. This distribution of weight protects the back from injury. An effective core conditioning program needs to target all muscles of the core to be effective.

Benefits of Good Core Strength:

A strong core:

• Reduces Back Pain and Prevents Injury
• Improves Athletic Performance
• Improves Postural Imbalances

Exercises that Build Core Strength:

The most effective core strengthening exercises work the torso as a solid unit with both front and back muscles contracting at the same time. The most basic core strengthening exercise is Abdominal Bracing where you try to pull your navel in toward your spine without holding your breath. Most core strengthening exercises don’t require equipment and include:

• Planks: Position yourself face down on hands and balls of feet. Straighten arms. Tighten stomach muscles and lift hips to form a straight line from head to toe. Hold 15-30 seconds. Do not let hips sag to the floor.

• Basic Push Up: Position yourself face down with hands under shoulders and on balls of feet. Tighten stomach muscles and bend elbows to lower chest towards the ground. Keep neck in neutral by gazing towards floor. Straighten elbows to complete one repetition. Do not let hips sag to the floor.

• Bridging: Lay face up on flat surface, knees bent and arms by sides. Slowly raise buttocks and hips, keeping stomach tight. Slowly lower hips again. This completes one repetition.

• Supermans: Lay face down on flat surface with arms stretched overhead and straight legs. Tighten stomach muscles and simultaneously lift arms and legs into the air a few inches then slowly lower them.

Other exercises include the use of stability balls, medicine balls, kettlebells, wobble boards, yoga and pilates. These particular exercises should only be performed under the supervision of a trained professional and when beginning any type of exercise program, always consult your physician first.

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