How To Pronate & Supinate Your Feet - the Real Secret To LONG-TERM Relief Of Foot Pain!
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- Опубліковано 9 лип 2024
- Ready to restore your foot function and kiss foot pain goodbye? Whether you have flat feet, high arches or in-between feet, you can get great results from this exercise!
Most people have lost the essential foot pattern of pronation and supination that allows optimal walking and heals foot pain.
This re-patterning exercise is the foundation to gently teach your body a more functional foot movement pattern and restore your foot mobility. Give it the time it deserves and you will see amazing changes!
You might want to grab a pair of socks or a washcloth to use (optional). I'm also showing the Gary Ward AiM wedges which you can buy as part of his courses on the Finding Centre website.
For more of my top foot exercises, make sure to pick up my (free) Free Your Feet program here: bit.ly/401QeB1
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Petra, Thank you for your presentations. I"m so glad I found your videos! They are helping with my high arches.
Perfect timing. Having broken my foot three weeks ago, I'm now able to weight bear. Your video, Petra, will certainly come in handy once I'm able to fully get moving again. A gentle start to walking and moving is in my future.
The lesson I've learned: Do not take your feet or your ability to walk for granted. So grateful for my 70 y/o body's ability to heal. Cannot wait to do these exercises!
Petra, you're a gem!
You said it! Our bodies are incredible at healing and I'm so excited for your journey 🤗 Thanks for your kind words - I'm happy this will be helpful for you!
Hey Petra - You're using a different definition of pronation (foot rolls inward) and supination (foot rolls outward) than I'm used to. From a recent email: "Healthy feet will twist and become rigid to push us forward at every step (this is called supination).
And they’ll also soften and lengthen to absorb the shock of each foot fall (called pronation)."
There are always a lot of seemingly contradictory definitions out there. For a start, I use a definition based on what's happening at the mid-foot not the ankle, which tends to be what's used more often. However, the 'foot rolls' outward is the same as my def for supination if you keep the base of the big toe grounded - the 'rolling' or 'twisting' outward is what creates the rigid lever - and vice versa. Does that help?
Great presentation! I like the way you break it down and always give a reason which is helpful for the brain to accept it.
Our feet are the roots of our tree so to speak and are so forgotten.. thank you for your exceptional videos ❤️
Yesss! Exactly - so well said. I'm glad this is helpful for you 🤗 You're so welcome!!
Thanks, Petra, another great video! :)
Yayy! I'm glad to hear it 😊🙏 My pleasure!
Great explanation and exploration of pronation/supination. Thanks Petra
🤗🙏🙏 You're so welcome!!
Thanks Petra x
My pleasure! 😊
Thank you ❤
You're so welcome 🤗
My arches are high and this gives me hope that they might one day they’ll reach the ground!
Yaayyyy!! I'm hopeful for you 😊
Is it normal that your knee brings the body forward when walking? Usually o think my body moves forward first!
Going back to walking as I typically do after trying this, I am noticing that my knee barely bends when I walk forward. What am I doing wrong?
I hint I May have broken my foot a hole back. I used to wear the hard inserts in my shoes that the foot doc made me. I danced a lot with my dance group. It got so painful. Now I deal with pain often. Can I still do these? Will it help?
Ah, that sounds tough, I'm sorry. Unfortunately it's hard for me to say without working with you directly, but in general, you can't know until you try. I'd explore gently and back off if anything doesn't feel right.
1:45
When I step on my left foot, it’s hard for me to balance the pressure on the outer side of my foot and my ankle presses down.
I’ve been trying to strengthen this but have not found what works.
Yes, my knee hurts b/c of this.
Can you help?
Tough to give you advice without seeing you and working with you to explore it but I'm sure there's lots you can do to change this pattern. You can try my free Free Your Feet program which has some excellent general foot strengtheners, but you might want to consider some 1-1 work for specific advice.
How many repetition for each foot?
About ten!