The three common causes of overpronated feet are overactive external rotators, weak internal rotators, and collapsed arches. A tight piriformis crossing over the hip can externally rotate the thigh and cause the knee and ankle to adopt compensatory patterns that lead to unstable feet. Weak adductors lead to a muscle imbalance where the adductors become overactive and cause overpronation. Arches of the feet play an essential role in shock absorption and propulsion during running and jumping movements because they act as a springboard for the motion.
The Coach's Corner
Modern-day athletes should train for stability and mobility, movement patterns, and strength and sport-specific power. Stability and mobility at the proper joints ensure the chance of injury is minimized when more complex movement patterns are introduced. Proficiency in movement patterns shows that the athlete can recruit the muscles needed to execute athletic movements and possesses proper flexibility.
The best way to minimize chronic injury is to eliminate compensatory movements in the body. Compensatory changes will elevate an athlete’s chances of injury and diminish their ability to perform. Ensure that athletes take the extra time early on in their training to prehab these movements and increase their chances of performing safely and execute their movements at an optimal level.
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