Running Shoes Pronation Plantar Fasciitis

Pronation Overpronation

Hey, it’s Gangemi and in this SockDoc tutorial I want to talk about pronation and actually overpronation. A lot of people think that these are the same thing. Perhaps you’ve been told that you overpronate when you go to the running store and you’ve been getting some shoes to stop that overpronation so you can run again. The thing with overpronation is you can’t actually correct this by giving somebody a shoe with a supportive device on the inside of your foot. This only further creates more of an issue. It creates more of an imbalance, more of instability of the lower leg, which we’ll talk about in a minute why that happens.

Think about it, pronation is the natural movement of your foot. It’s how you lightly touch your heel when you walk and roll in over your big toe. It’s a natural pronation. And then the opposite is supination, how you recover and your foot, in a way, kind of comes back in a more rigid stance as you go through your gait cycle. Its pronationsupination over and over again. And of course if you’re wearing shoes that aren’t too thick in the heel and they’re more minimalist or you’re running or walking barefoot, you might not even be on that heel at all. You’re probably striking a little bit more towards the midfoot or the forefoot. And then you’re just naturally rolling in over the big toe and pushing off in a normal.

Nice pronation type motion. And you’re absorbing a lot of shock, as you should. Your toes will splay naturally. Your Achilles tendon will naturally elongate and you’re absorbing shock and you’re springing yourself forward and you’re using a lot of this built up energy, stored energy, in your foot to make you a much efficient human being, whether you’re walking, running or however you’re moving, even jumping, of course. So, pronation is how we naturally move. Overpronation is when you roll in too much. And overpronation, for the most part, comes from the muscle behind your tibia, your tibialis.

Posterior, that is no longer functioning properly. I’ve talked about this muscle several times because it has to do with shin splints. It has to do with plantar fasciitis. It has to do even with neuromas. When people get Morton’s Neuroma in their foot. The tibialis posterior originates behind your tibia and your fibula in your upper leg here, or I’ll say the upper part of your lower leg, wraps around the inside and attaches to all this interosseous membrane, this thick weblike material that keeps your tibia and your fibula together, solid and strong, and then wraps down around behind your medial malleolus here, this bone sticking out, and helps support your medial arch. That’s the major arch of your foot. So when someone.

Says they or they talk about their arch, whether being flatter or flat foot or a high arch, they talk about that arch there. That has a lot to do with the function of your tibialis posterior. If your tibialis posterior is injured or obviously fatigued, then you’re going to overpronate. You’re going to start rolling in more than what you should. You’re not going to absorb shock properly. You’re going to lose that springlike ability. You’re going to absorb shock in your knees and your hips and all the way up even up your entire spine to your neck. The way to correct that is through those trigger points. I talked about how to do that.

On the SockDoc site, where to find them and how to do that. And also, to actually regain the health of your foot it’s to actually lose the shoes to some degree. Start working more towards more minimalist. Get out of the thick heeled shoes that are going to create instability and mobility problems in your lower leg. The more your foot has contact with the ground, the stronger your foot will be, the stronger your body will be. You can start to develop these natural motions again. You can start to develop and regain the strength in your feet, in your toes, in your lower leg, in your entire body, really. Sometimes the tibialis posterior is fatigued for other reasons, has.

To do with certain stresses in your body. Again, more information on that on the SockDoc site, but this tutorial’s pretty much about why you want to reconsider overpronation or antipronation type shoes and where the pronation aspect of your body really comes from, where it’s developed, and how you end up with overpronation and why that’s a symptom not a cause of a problem. Overpronation means that something else is off, that you need to correct it. You don’t want to just support that overpronation with anything, including an orthotic, of course. Many people know that I’m antiorthotics for big reasons, as talked about on the SockDoc.

KT Tape Plantar Fasciitis

Hi this is Chris Harper, here with Makayla to demonstrate an application for plantar fasciitis. This is where you have pain located on the underside of the heel, or arch of the foot. This may be caused by shortening, tightening, or inflammation of the connective tissue bands under the foot. This may be due from over training, poor fitting or worn shoes,.

Weight gain, over pronation, or abnormal foot structure. KT Tape helps treat this condition by offering support, and resting the tissues. For this application We’re going to cross our foot and ankle over our other knee, and we’re going to place the ankle in an up position, and same with the toes. We’re going to go into extension like this. Okay, we’re going to take our first full strip,.

And we’re going to twist and tear the paper backing to create an anchor point. We’re going to place this just behind the toes, and we’re applying this with absolutely no stretch on that piece of the tape. We’re going to make sure our toes stay in as much extension as we can hold. As we peel the paper off, we’re going to apply this with fifty percent stretch, So if you stretch out a hundred percent and back halfway off, We’re going to apply this now to the bottom of the heel, and then up and around the backside of the heel along the achilles tendon.

For the last part of this we’re going to apply that last bit of anchor with no stretch. Okay, we’re going to tap that bowstring of tape down to the bottom of the foot, and then rub that on really well so that it creates a little friction and heat, and adheres to the skin. Okay for our next piece, We’re going to take and tear and again create an anchor point, by twisting the paper backing and tearing that off. Okay, we need to measure this piece by going to the opposite or outside part of the foot.

Just in front of the heel, going up underneath the heel, and applying that anchor down with no stretch whatsoever. Okay, now we can peel that paper backing off. We’re going to lay this tape down to about where that ankle bone juts out. And then from there we’re now going to apply a bit of stretch nice and evenly throughout the tape. With about eighty percent stretch, we’re going around the heel, and then applying the opposite side.

With absolutely no stretch, so the end of that tape has no stretch on it. Okay, I’m going to give that a good rub to create some friction, some heat, to get it to adhere to the skin well. We’re going to take our last full strip, again twisting and tearing the paper backing. This time we’re going to apply this just behind, and on a slightly steeper angle than that first piece. Applying that anchor with absolutely no stretch on the tape and.

Peeling that paper backing off. From here we’re going to apply eighty percent stretch, just once we get below the ankle and around the foot underneath the arch. We apply the anchor end with absolutely no stretch. Now from here we’re just going to have to apply some really good friction as the ankle moves around quite a bit. This creates some heat and good adhesion to the skin. That looks great.

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