Dec 1, 2022

If you’re a runner or have foot pain, you may have been told that you over (or under) pronate. And you may have also been sold a highly engineered shoe or arch support to help.

And while for some this may resolve the pain, for others, it’s just a bandaid.

But what exactly do pronation and supination of the foot and ankle even mean? Is it a bad thing? Or totally normal part of movement that we need?

Hint: it’s the latter

In today’s episode, we’re putting on our Body Detective caps to learn more about pronation and supination, why it’s not necessarily a bad thing, and how building foot and lower leg strength will be a more effective (and cheaper) alternative to fancy sneakers.

Plus, I’m also sharing the connection between low back pain, pronation and walking - which you’ll be pleased to know, is an easier fix than you might think!

So whether you have foot pain (or not), flat feet, high arches, or anything in between - today’s episode is for you.

You’ll learn:

• What pronation and supination of the foot actually means
• If you need special shoes or arch supports to change it
• The connection between pronation, walking, and back pain
• And the best exercises to help you move better and feel better

All the links:

• Supination vs Pronation of the Foot [YouTube]
• Smart Footwear Insole for Recognition of Foot Pronation and Supination Using Neural Networks (Applied Sciences, 2019)
• Understanding the foot’s functional anatomy in physiological and pathological conditions: the calcaneopedal unit concept (BioMed Research International, 2021)
• [Foot Posture Index Reference Values among Young Adults in Saudi Arabia and Their Association with Anthropometric Determinants, Balance, Functional Mobility, and Hypermobility](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8019632/#:~:text=Results,in this study (52.9%25).) (Biomed Res Int. 2021)
• Effect of a corrective exercise program on gait kinetics and muscle activities in older adults with both low back pain and pronated feet: A double-blind, randomized controlled trial (Gait & Posture, Volume 76, 2020)
• 30 days to more strength + flexibility with the Mobility Mastery Toolkit
• Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
• www.aewellness.com/podcast - Show notes, links and more.
• Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
• Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
• TikTok @ aewellness
• Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
• 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co