You Need This Area To Fix Asymmetries - The Importance Of The Right Foot Arch (PRI)
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- Опубліковано 2 чер 2024
- Learn my methodology with the Biomechanics Course: www.conorharris.com/offline-b...
Left AIC Content: www.conorharris.com/blog/how-...
0:00 Why We Need To Push Right
1:05 Foot Relationships To Right Glute Max
1:30 Toe-Float Dorsiflexion & Pronation Drill
5:07 Wedge Dorsiflexion & Pronation Drill
6:51 Paper Towel Foot Arch Support
7:38 Tests & Assessments
Your and Neal's are my two go to PRI channels that I watch regularly.
Thanks again for your work!
Neal is the man!
@@conorharris but your way of explanation specifically breathing are unmatchable to anyone on UA-cam
Neal is my first introduction to PRI and I am grateful for that but Connor is much clearer explaining the exercises
Can you give me neals channel name?
@@jessicarasi5608 Neal Hallinan
Makes sense, I've been struggling with this issue for about 6 years now and had to stop working out because I feel so imbalanced. You're the first to explain things like this, all the doctors just look at me like I'm making things up because they can't figure it out.
Same man. It’s amazing how ignorant so many PTs and Orthos are about all this. So many people are suffering from the same issue just to be looked at like we are making things up.
@@rome3489 Right, way better to use the Internet to diagnose and treat yourself, for free! If the treatment you picked doesn't work, lookup a different one. PT's and Chiro's will give you the only treatment they know and if it doesn't work, you're shit outta luck.
same here bro i can't work out cause i don't want more imbalances
Yes !! Think PRI is right on the money here. Right side compressed and left side loos. If you got always pain on the right side, chances are this is your fix. They see the body as a whole.. a kintetic chain. Smart stuff and even smarter exercises that teach the brain again new sensory inputs.
Another great Clip! Great breakdown and super Duper informative. Very helpful for me thank you
Just to be clear exercise 1 with the book should be done on the RIGHT leg to induce pronation of the right foot that will ultimately help push you over to the left side.
Correct
Came to ask the same thing. Thanks for clarifying.
Thank u
and de 2nd should be done with the left?
came looking for this comment
Great content. Much appreciated
It is so helpful to get these kinds of explanations to the 'faulty' body mechanics behind problems, & suggested remedies to them. Thank you again.🙂
love and light brother creator. these escercises just feel right i was hooked and found new range to play with. as a fellow therapist and love studying this science and appreciate your amazing work. stay blessed !
Hi, Connor. Thank you for sharing a lot of interesting informations and knowledge on your channel. It would be really great if you can speak more about shoe wearing when you have problems with right foot pronation. Thank you again
Literally my issue. I've had to force a high arch on genetically flat feet on my right side. This was due to an unfused/extra navicular bone that used to protrude out and cause pain.
hey Conor, thank for your material, please dont forget the video about the paper towel as you said. thank you again
Excellent concise clear info as always Conor. You have been a very important part of my recovery from a very deep strength training compounded AIC hole I was in....if only I'd known what I know now 10-15 years ago. Youngsters trust me when I say pay attention to this pattern particularly if you do a lot of heavy compound dominant (bench/dead/mil press/squat) strength training. Over the years it translates into PAIN. Not the good old fashioned muscle soreness type either. More the tendon, joint, sciatica type.
I have these issues, big thanks!
Thank you. And props for your shout out to Neal. I've been watching both of you a ton!
this video help me so much. Thank you
Glad it helped!
This made me notice the relationship between a badly impinged left shoulder and compensation in my left foot and ankle and lower leg. Before I had only been thinking down to the hip and knee.
literally have the same problem lol
#winning🎉
This is so true bro, I have pain in all my joint on my left side for over compensating and my left shoulder and left knee and ankle all over working and pain, also feel like I have a high arch on my right and flat arch on my left, do you have the same issue
Fantastic. How often should these be done per week, and how many sets and reps for each?
Your information on biomechanics is unmatched. Keep up the great work!
Since my right hip replacement (and maybe before), my right foot wants to land on the outside and not medial heel/great toe joint. Almost no IR of R femur/hip and restricted R hip flexion due to tissue (?) obstruction. R glutes almost refuse to engage, especially glute med. But, pushing into the medial right foot does seem to engage the right glutes. Now, very sore so I’m on the right tract. Great tip!
Brooooo this helped me so much my knee, shoulder, ankle and hip all on my left side been in pain all because of my high right foot arch???? That’s crazy. Thanks Connor top man
Were you then doing the exercise with your left ankle or right
@@hoohaa8731 right side bro
thank you 🙏🏻
I see in the video he is using his left foot on the book. Should I be using g my right foot on the book?
was this video mirrored? the exercises were done on the left leg?
Good question - we filmed it that way, but the foot drills are to be done on the right side in the context of this video. They were filmed prior to me creating this video and have been used for other projects.
Always the same with this kind of persons the tittle say one way then they do It the opposite , the worst Is they dont write over the screen " I meant right leg" they let to pass, and wey aré confused, It passed the same in other videos of hip
You need to see more videos then and educate yourself. Its always the right foot, because of the structure of our diafragma. Is been explained in the previous videos 👍🏻
@@ViralVirus yes, thank you master for teaching me about the diafragma. gracias
Hi Connor
Admire your work thank you so much:)
Do you think a lot of these issues wouldn’t be an issue if we were constantly barefoot walking on uneven surfaces. Do you have any opinions from an ancestral pov? I believe Shoes and flat surfaces are causing all biomechanic issues.
Can you please do a video on "Rolling"? Rolling Patterns and all related stuff.
+1
Sure thing! I'll do that soon.
👆
So, with the toe-float dorsiflexion & pronation drill, do I ... eventually feel my tib/fib turning? Or, do I want to feel my arch flattening and a more obvious contact between the first toe and the heel? Because right now all that's happening is the book is rotating clockwise underneath me as I move my shin and torso forward. Not sure exactly what will signal to me that I have succeeded.
You mentioned that most people have a higher arch on the right, what would you suggest for someone with flatter arch on the right ,i seem to have some hip issues on the right and numbness in the knee
Hey Harris. You and your contents are absolutely amazing. Keep producing it. Wish i could get a chance of having one on one online consultation with you.
Thanks for watching! Unfortunately with a gym and honestly just disliking online training, I won’t have open slots for a while. I do very much appreciate your support though 🙏🏻
I will fly America someday and will meet you 🙂 but for now It would be helpful if you make a weekly gym weight lefting series for left AIC and Righ BC patterns. Thanks in advance.
What happens if you have a pretty severe right anterior pelvic tilt that prevents the flute of firing correctly? Also are we supposed to be rotating our torso to the right as we lean forward?
Would there need to be an alteration to the drills for someone with a significantly shorter relative first metatarsal(Morton’s toe)? Many sources say that this type of foot bears less weight through the first metatarsal and recommend pads to elevate it. Would you recommend doing the drills with a pad in a shoe?
I feel like I've seen several PRI practitioners describe these biases in the body. Is there a video you recommend that explains the theory behind this?
I get all this. But if I lay down and put my feet in front of me, the right Arch is massively higher compared to the left. Is this structural? Or will it flatten out when I am neutral? I have to go to prime. I am sensory driven and the pattern is too strong to even get out of it.
Great video again! But what would you do if the right foot is collapsed (most weight is felt on medial heel), on top of a tibia in ER and a femur in IR. Collapsed foot arch might be due to orthotics for years. Appreciate your content! Thank you!
Both my arches are collapsed especially my right foot and I have all sorts of symptoms such as tinnitus. I have just ordered my PRI orthotics and waiting for them to arrive.
Question:
While we are doing the first exercise on the book, are we trying to expand our right side with air and maintain right ZOA?
What should be doing up top?
Hi Conor, recently I've developed Morton's neuroma on my left foot and now I'm experimenting with metatarsal pads. Interestingly it fits comfortably under my left foot but it's a bit uncomfortable under my right. I wonder how come i have a neuroma on my left when my arch is seemingly lower on my right? Or is my logic completely wrong? Thank you for your answer!
what about with people like me that are left handed. Do we also become dominant in the right foot?
Conor thanks so much for your content. Very helpful for me as a trainer. Question - why is the right foot arch more elevated? I tend to find that driving shortens the right leg because of how the foot pedals are oriented in the car - the right foot turns out naturally. Does this make sense?
Im a bit confused as this is supposed to be about right foot pronation but the exercises are on the left foot
Which foot do we do this exercise with? Right or left? you are showing left? Thank you
New to your work! Why are we seeking the arch collapse?
Thanks for the video. But you talked about the right glute at the end, but in the demonstration, it looked like you were activating the left glute instead. Am I mistaken or am I missing something here? Me being left-handed and having a left orientated body style (but I kick a ball with my right foot, I'm weird I think). I find that I kick off my left foot when walking and I'm very left 'strong' when walking. My right hip is always causing problems it seems in the SI joint. I'm praying, litterly praying this works for me. Thanks again.
haha the most replayed part is that usb removal notification sound at 3:17 .... I did exactly the same thing :)
If this is for Right foot, why are both the drills on the left foot?
Would this help with knee pain? I have one leg with the femur in IR and the tibia in ER and the other with both the femur and tibia in ER.
loving the durability code btw
Michael how to identify ER & IR
But right side has musculature of early stance to midstance of gait where pronation of the feet occurs mostly and left side has musculature of midstance to late stance of gait where supination occurs mostly. Then how do you say right side lack true pronation than left. Also left side feet inverts easily when trying to internal rotate left pelvis and bring it back posteriorly, which it does by orienting everything from bottom up. But right side doesnt do this. So is that left foot lack true pronation than right in Left AIC right BC pattern? Bit confused.
in the left aic pattern the right leg is adducted, so we have weak right glute max and weak abductors. does this not mean, the foot is in a overpronated state?.
Do you have any recommendations for peroneal tendonitis / pain above the knee which feels like pressure when trying to extend leg?
Thanks for this video.
May I know what is the cause of "knee hyper extension" on one side (ex: left side
Lots of external rotation in both the tibia and femur. These drills could certainly help, but also need IR work at pelvis.
Connor, I have fallen arches. My podiatrist said you can't correct this. He also won't perform surgery to correct it. Am I up a creek, or is it actually possible to correct a fallen arch with posterior tibial dysfunction after a sever ankle sprain?
I'm using orthopedic soles to correct for this, so I can better feel the arch. Q: I guess I should train according to barefoot. So then the next Q would be: for how long and will I be able to restore the ability to better pronation? :)
My left foot is more arched then my right foot. Do I still need to get equal soles or do I need to get one with better arch fit at the left?
I guess not because you want to br more symmetrical overall?
can this cause knee pain ?
I feel pain on my right knee
and uneven hips
I feel the wedges under foot of left leg forward is incorrect pattern during gait which is sending unusual tactile sensory signals to the brains and body position in space. At toe of and pronation activating abduction the left foot would be behind while pelvis orientates to the right ready for heel strike, body weight also shifts to the right while the left extends and opens while the right closes ready for impact. This sensory pattern tells the brain that the body is leaving the left side and prepares the right for balance. With the exercise of the left foot is valued it’s also been positioned in a pattern that would not be utilised in the gait cycle. E.g pronation occurs on the trailing foot at extension and abduction propelling towards the forward leg, rotating the pelvis towards the forward leg which is supinated ready for impact. If the trailing leg was supinated while behind the pelvis like in the video there would not be much room for propulsion forward from the rear leg. I feel the forward leg should land in supination and adduction pelvis orientation towards the forward leg in landing this then preps the adductors through the landing faze which then shift the pelvis to the opposite side while pushing the body forward as the leg travels back and the foot is pronating at toe off from the big toe. Sensory pattern of toe of and pronation is signalling to the brain that your shifting to the opposite side. So with the foot forward in pronation like in the exercise I feel the brain is confused in that it still believes it’s on the other leg.
My right foot is more flat. My right it band is tight. My right shoulder and hip are lower than my left. I’m about a half inch taller on my left leg. So idk wtf to do.
If we have one side really limited in active knee flexion test in prone position (worse than in supine), is it significant tell sign?
Yes
Which foot should be on the book?
Hey there,
I just came across this video and didn't quite get why it's all about the right foot and not also about the left. Is it a thing depending on our dominant side?
And I'm sorry but what does the abbreviation PRI stand for?
Thank you ✌🙃
Check out my video on the Left AIC!
@@conorharris I will, thank you! :)
My ankle drops flattening arches…what can I do to keep the inside of the ankle elevated?
Ditto, need this assistance.
I’m trying to follow along but am a bit confused. As someone with a flat left foot, why am I doing an exercise that requires my foot arch to be flattened 😖
Most people need their right foot arch to pronate more relative to their left. But even people with a flat right foot could still benefit from it depending on their individual case. Check out this post - I think it could really help: instagram.com/p/CVobt6zPaGv/
@@conorharris very cool, I have flat feet, I will try this.
Haven't seen this in the comments and i'm confident I must be missing something but... Isn't he doing this exercise with the wrong foot... Shouldn't everything we see be happening with the right foot?
May I know where I could get these mini wedges?
Any advice for why I’d lose balance on my right foot whilst doing these drills ?
To put it simply, you likely haven’t developed that “mind-body” awareness between your right foot arch and the rest of your body. No harm in holding onto a wall or something with a hand if it helps you do it right
I have a completely flat right foot (no arch). Does this still mean that I'm over-pronated? And should I be doing this exercise? I can't tell if this exercise is to decrease the foot arch or increase the foot arch.
I'm pretty lost here too. My weak side by far is the left leg and that has the flattened arch
I think this exercise peformed on the right lets the right arch lower, which shift your weight left... which makes the left rise higher?
What if you have the opposite: a right foot that is over pronated and a tibia that is internally rotated?
How come you show these barefoot?
I remember hearing Neal say human feet aren't designed to sense flat ground very well, so we need a bit of arch support from our shoes, which seemed to make sense.
Loving your work as always
Some people will benefit from shoes, but depends on the type. Many shoes will take away from the foot’s relationship with the floor. I like barefoot because it’s easier to sense the arch and toes relaxed/floating. Sometimes I’ll put something under the arch for reference
How do i know if i have assymetrical foot ??
@conorharris should he not have his right foot on the book? I’m confused.
I have a dominant left aic amd right bc but my right tibia is internally rotated causing a constantly pronated right foot. Should I do anything foot related ?
A collapsed foot arch does not mean it can effectively pronate: instagram.com/p/CVobt6zPaGv/
I have noticed a lack of mobility on my right hip for years.
Are we supposed to have the paper towel in throughout the day?
You very well could depending on your situation
What if, your right arch is higher (according to feet scans at local shoe stores) but you feel that right glute engage far more than the left during exercise? 😶
If my exercises are only temporarily keeping me neutral, but then I go back to the same patterns, could it be because of my flat feet?
Maybe. Or cervical & above influences
Can you tell what is the reason for right knee is higher than left knee even back muscles touch in ground while doing 90-90 hip shift....
I would need to know your assessment results to responsibly answer that question
In 90/90 position my right knee is lower than left knee 🤷♂️
@@SalmanKhan-ep6tp is your left hip higher than right hip???
What do you think of the Mobo Board?
Never used one, but the boards that create more dissociation between the rear & fore-foot are likely better for restoring the relative motions that should happen there upon pronation or supination.
@@conorharris their claim is that by having a spot where the small toes don’t have a contact point, it forces you to use the big toe and heel. I just started using and it does seem to have some effect
Sorry but just to confirm we are doing exercises to fix the right feet overarch by doing drills that bare weight on our left?
The drills are to be done on the right arch - I think I should have made that more clear in the video
Do you still offer 1 on 1 online programs?
Currently focusing on in-person work but my employee Trevor is open for online consults and has the skillset you’d be looking for. You or anyone else are free to email me to inquiries at conor@conorharris.com
I meant suggested exercises..🙂
Why are you doing the left foot drill and not the right?
More PRI
Can we talk about Martin's toe?
You talk about facilitating Right glute maximus activation with RIGHT foot pronation, yet the whole video is demonstrating LEFT foot pronation. This is confusing. Not sure the average person would follow.
He does say he’s going to only going use the left foot to demonstrate
@@SirKillah but why though that is the question
And the skeleton he is using is a left foot, while he's talking about a right foot, while touching the bones of a left foot. Is the left foot bone structure the same as the right foot bone structure? I am so confused before he introduces the jargon like pronation and what not.
It's been awhile I've perceived my right glute doesn't grow as much as my left... Could it be because of this? I tried and still perform activation exercises weekly but I think this might be reason my right glute is slightly smaller than the left one.
It very well could be. I have limited ankle mobility in my right ankle and i notice my quads activate unevenly as well as my glutes. One foot is slightly larger shoe size and I'm suspecting it's because of uneven arches and then everything up the leg is affected.
AB ductors = abductors?
Driving causes this. Stop driving for 2 years and this will fix itself.
Wouldn’t you do this on your right foot and not your left