Foot pronation drill

🗝️Foot pronation is key for unlocking foot and ankle mobility and is essential for healthy gait and foot function.

🦶🏻Pronation is when the foot bones and tissues lengthen, widen, and spread, and where the foot becomes a mobile adapter and a shock absorber.

🏃🏻‍♀️This shock absorbing function of the foot helps to absorb ground reaction forces and accept our weight. Pronation also prepares the foot to become a rigid lever (for the foot arches to contract and lift) which helps to propel us forward into space.

🔹Try this exercise to help you open the foot; lengthening, spreading and widening the arches and unlocking the bones and tissues.

• Grab a thin stack of Post It notes and place it from the outside of the heel going in. This will help your heel evert so that the inside and underside of the foot can widen and spread.
• Bend your leg and turn your pelvis away from the leg, letting your knee track in toward the big toe.
• Make sure your center of mass goes into the bending leg (minimal weight in back leg).
• Keep the tripod of your foot down as you go and let the arches of the foot lengthen and spread as you bend the knee.

✨Try a few reps and then stand and notice how grounded and wide the foot you just worked feels in comparison to the other side!

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