Great post from @kaitlin.physio showing the importance of pronation and supination. These can have a profound effect on our gait, ankle function, plantar fasciitis and more!
BUILD YOUR ARCHES 💥👣
The importance of having strong arches is often overlooked. Pronated (flat) feet can cause many different issues, not only locally, at the foot, but also globally. Locally, having pronated feet can cause issues such as plantar fasciitis as the plantar fascia is being stretched and overworked to a greater extent. Globally, pronated feet can cause shin splints (typically involving tibialis posterior), knee pain, and even hip and low back pain.
Being able to pronate the foot is still very important as during gait the foot must pronate for shock absorption (when weight is being transferred from the heel to forefoot) and to adapt to uneven surfaces. Pronation is also important as it gives the tissue “elastic recoil,” to go into supination. For example, if you have no pronation, the force going into supination will be significantly less.
The idea of the following exercises is to become familiar with both pronation and supination, and work on supination (building the arch) in a more functional manner which will allow for better transfer into everyday walking or activity in general
1️⃣ Arch Clock Exercise (trial 2-3 full cycles with each foot). Flatten the arch as you point the opposite foot out toward each number on the “clock,” and create arch as you bring that foot back into neutral.
2️⃣ Arch Slide Outs - Forward (trial 3 sets of 12-15 reps on each side while holding arch)
3️⃣ Arch Slide Outs - Backward (trial 3 sets of 12-15 reps on each side while holding arch)
4️⃣ Around the World Arch Slide Drill (trial 2 sets of 10-12 on each side while maintaining the arch)
Tag someone who has flat feet 😅
🎥: @hartrehab#Myodetox #2018
0 251 hours ago
Celebrated #internationalchestday with some bench press of course 😏
After my warm up of rear felt face pulls and pushups at 2 sets of 20, I had 6 sets of 5 @ 200LBS today.
Went ahead and followed that up with:
✅ 4 sets of 20 push-ups
✅ DB overhead tricep extensions
✅ Underhand cable tricep extension
✅ Pallof Press (for funsies)
I’ve been getting so much work out of simply incorporating a ton of push ups to my chest days that it keeps the accessories total down. I can’t express enough how easy it is to work on that chest by adding in some basic pushups to your training 😁👍🏻.
Things are really starting to ramp up here with school starting. PLUS, Baseball season is less than two weeks away!!!! ⚾️😬 I am beyond excited to take the field with my 2018 Lions 🦁!
Training arms is dope we already know that 🙄 Looking for a great workout that looks weird and trains your bis to their full range of motion? 🤔 Even if you're not; get on the lat pull down machine with an underhand grip and start with arms up. Keeping your elbows above your head, curl the bar down behind your cranium and enjoy 😄👌 I love these because I feel all the tension on my bis instead of my forearms like regular curls n stuff. Keep the weight light but crank out 30 of these mofos for 3 sets and call me in the mornin 🏋