Pronation Distortion Syndrome is often left out of postural examinations. Although it is fairly easy to assess and even easier to fix most trainers leave it out. Here is the problem with that, most injuries work from the feet up. Usually when one exhibits a shoulder or neck injury that injury can almost always be traced all the way back down to the feet. For example the shoulder hurts because the back is out of whack, due to hip misalignment from a dysfunctional knee all-stemming from a flat foot. Everything is connected. Make sure when addressing posture you start from the feet up.
For a review on Pronation Distortion Syndrome review the Posture article in Fit for Lax.
Muscles to be stretched
Adductors- Inside of the thigh
Peronials – Outside of the calf
By looking at the picture one can easily figure out how this works. Here are a few reminders, keep the soles of your feet together back straight. Let your legs “flop” towards the ground. Let gravity do the work. It may take 20 – 25 seconds before you feel the stretch. If you still cannot feel it after 20 seconds apply light pressure inside the knee with your elbow. Do not push too hard, the muscle will contract if it is pushed too hard and can easily tear. Remember it should not hurt.
Peronials (Self Myofascial Release)
Picture Roller 211 Picture Lacrosse Ball 213
Self Myofacial Release is basically rolling the muscle out like dough. Muscles have adhesions inside of them, basically little dough balls. We can roll these out in two ways. Using self-myofacial release is one of the best ways to stretch. In later articles we will discuss more ways to use a foam roller to get a good stretch.
Place the foam roller between the knee and ankle. Slowly lift your body off the ground so that all your weight is on the roller (see picture above). Slowly roll the foam over the area until you feel tightness. Stop on the tight spot and hold for 30 seconds. Continue down and up the leg until all the spots are gone. If you do not have a foam roller you can get the same effect using a lacrosse ball if you have good balance you can roll on the ball just like a foam roller (it will hurt more because it is harder than foam) or just simply roll it up and down the area with your hand using firm pressure and stopping on all painful spots.
Muscles to be strengthened
Abductors – outside of the thigh
These can be found all over gyms. They can be fairly effective if used correctly. If you have a gym membership ask a personal trainer how to use it. My favorite is the Multi Hip Machine. They are hard to find these days but really work.
Side Lying Abductor
To do this you will need a band. They can be purchased at any sporting good store for about 5 bucks and we will use them a lot as we go forward. It will be a good investment. Tie the ends of the band together so the band is in a loop. Place the band on your ankles and , hold at the top and slowly lower again. If your hip pops you are lifting too high.
Again remember stretching can be done everyday, but strengthening should only be done a maximum of twice a week.