Hi
I’m currently running twice a week, 3 or 4 miles per run. I recently changed running shoes (I hadn’t changed shoes for 3 years) from some cheap New Balance to Nike Pegasus 38s. They fit really well but after a mile or so the outside of my left foot starts to hurt which I’m pretty sure is due to under-pronation.
Can anyone offer any guidance please? Would insoles work or do I need to look at buying some different shoes? Either way any recommendations would be massively appreciated.
To give you an example of what I mean, consider a multispinner with the strap leading under your hand to the pulley machine. You then perform a hook down to the pin pad.
This is a 'compound' lift in the world of armwrestling:
- The primary target of the lift is wrist flexion (cup)
- A secondary target of the lift is your lat drag (as it should never be the limiting factor)
- A synergist/stabiliser of the lift is supination (preventing the multispinner from tipping)
So we get a lot of "bang for buck" from a single lift, which makes it very time efficient in the gym. You can even slap a resistance band around your wrist (perpendicular to the pulley cable) and add side pressure in for 4 simultaneous pressures.
Here's my question: Can you recommend a good handle for training pronation, lat drag, and rise simultaneously?
Obviously, you can achieve pronation & lat drag with a multispinner too; just wrap the handle at the top instead. But I'm not getting the simultaneous pressure on my rise that I want and need.
I've also tried connecting two separate straps around my thumb (pronation) and index finger leading down (rise) and then toprolling with it... but it's quite difficult to maintain the exact right angle throughout the movement to hit everything evenly, and it's easy for the straps to slip.
NOTE 1: I'm not super hung up on simultaneous lat drag, and am also interested if you have a handle that's just for pronation and rise.*
NOTE 2: Similarly, if you have a handle that hits chop as a secondary target while training other stuff, I'm interested too... but chop is generally less essential than rise.
Hello. My tennis instructor is revamping my (two-handed) backhand. I used to hit the stroke with a pretty flat swing, with some wrist pronation on the follow-through for a brush-over. He now wants me to hit with a more low-to-high swing, and without pronating the left wrist.
The aspect of the new mechanics that I'm most confused about is how to avoid hitting with unintended backspin like that. Both the low-to-high swing and lack of wrist brushover make me feel like there's only a narrow window on timing and strike point on the ball to generate forward (rather than backward spin).
Am I misunderstanding his instructions? Would appreciate any pointers.
I'm talking about the pronation exercises with a belt/band where you wrap it around your hand and pronate with the weights on.
I'm using 12.5kg for 12 reps rn but I'm wondering if I should go up in weight, I don't really feel a burn.
Edit: also do you guys put the band/belt over your thumb like Devon or in your hand like schoolboy?
Currently I'm just using a karate belt with a knot in it and weights on.
I put my thumb through the hole and hang it in a supinated position and then pronate, I can do this up to about 15kg, but I can only fully pronate with 2.5kg, anything above that and my hand barely goes past neutral position from supinated, no matter how hard I push, I don't feel a burn or anything while I'm doing it, I simply can't do it.
I do this from a fixed position on my thigh with minimal bicep involvement.
I'm pronating with my right foot causing me pain on my outside leg above the ankle bone. Now my question is, If I were to adjust my frame position to help reduce this, is this really solving the problem or am I just sticking a band-aid over a larger issue? Should I work on fixing my pronating feet with the frames in the center, or can I just shift my frames? Is it considered lazy or bad to just adjust my frames instead of trying to fix my pronation?
When I first started running years ago, I could tell very easily I pronated inward and needed a support shoe to make running enjoyable.
I'll admit this post comes from, at least in part, from a place of frustration that my usual go-to brand is out of stock in the shoes I usually wear. The last time I went to a running store they put me in a pair that at first felt ok but ended up causing me pain every time I ran in them. (of course I didn't realize that until after the return period).
Anyway, I'm wondering if I could go again and possibly look into a more neutral shoe. Has anyone ever started in a support shoe but then as they developed their muscles was able to transition to a neutral shoe?
Just need some new shoes soon but don't know where to look since my normal ones are out of stock
Hi, i am writing this post in hopes to find a solution overall after 5 years. my forearm doesnt like to be pronated anymore because of a decade long injury, its always stressed out when i try to make it flat on the pad, and playing with my wrist tilted cause my wrist to sink onto the pad, not letting me do small microadjustments easily. Does anyone else here play with forearm/wrist tilted?
In search of a long distance running shoe. I have wide feet and tried on the Hoka Arahi 5 in wide but sadly they weren’t wide enough. I just got the New Balance Vongo 5 and after about 10 miles I noticed knee pain and pain around my forefoot. This was also the same for the Hoka Arahi 5. I’ll continue to do some recovery runs in the Vongos to see how they feel.
Not sure if anyone can relate but both my feet are wide, I have a flat left foot with a bunion while my right foot has a slight arch and is a bit smaller then my left.
Hoping to get some recommendations! :)
Why YSK:
I'll save the personal anecdote, but essentially, inappropriate pronation or supination can be a symptom of a wider biomechanical issue which can have a dramatic effect how you run and walk, and can also be the cause of some short term knee, ankle and hip pain as well as put you at bigger risk of injuries if you have an underlying condition that affects your gait.
Pronation and supination by itself isn't necessarily bad and you may not have any issues, if you pronate or supinate, this is your natural running/walking gait and sometimes correcting it can do more harm than good.
Sometimes, in the case of underlying biomechanical issues, you may experience pain, balance issues, or discomfort when running, walking or, as one commenter has pointed out, ice skating, in this case, it may be good to check your pronation and correct it.
If you overpronate, your foot rolls inward when it makes contact with the ground
If you supinate, your foot rolls outward when it makes contact with the ground
It's important to know whether your foot is neutral, pronates or supinates, and get the appropriate shoe or orthotic to support your feet in the short term, and do strength training to better strengthen your limb.
The simplest way to check is to look at some old shoes.
Look at the soles, if there is more wear where the ball of your foot is, then you pronate, if there is more wear on the outer area of the foot, then you supinate, if the wear is not on any side and firmly centred, you're neutral.
Other ways you can check are to go to a sports store, preferably one that specialises in running, they will be able to do a check, usually for free, and offer some recommendations.
GP's (at least in my experience in the UK) will not usually focus on pronation or supination when you go to them complaining of unexplained pain in your legs when you exercise, and physiotherapists may only offer generic exercises to strengthen the affected limb and not tackle the issue itself. So if you're struggling with some unexplained pain in your ankles, knees, hips or even lower back and you're at a loss, check your pronation, it's an off-chance check, but it could help you out.
Pronation and supination doesn't just affect running, though it is more important in that sport because of the amount of stress you're putting on your ankles with every step.
as a word of note - I personally highly recommend specially built shoes to support your natural gait wh
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Looking for suggestions on what shoes you find the offer the best stability out of the super shoes? Recently picked up an injury from running in the invincible (daily runs) and managed to do some damage whilst racing a marathon in my alphaflys. Whilst I’m working on my S/C to build the area up, I am looking at adding a more stable racer into my rotation. I tend to heel strike slightly at slower paces but am running at around 6:40 p/m for marathon pace. Any suggestions would be appreciated :)
I've been running in a pair of Asic GT 2000, did 1200km in them in the past 6 months and found them brilliant for a daily trainer with no issues.
Thought I'd try and get a faster shoe for one off time trails and purchased some Saucony Speed Endorphin 2, did a 5km time trail and smoked my previous efforts. Not entirely the shoes doing, but certainly helped!
Straight after I was in pain. So I wondered what over pronation runners race in?
Whether you're a new trainer or a seasoned pro, you'll likely encounter at least a few clients with pronation distortion syndrome/pes planus distortion syndrome and it will be important to help make not only corrections, but a program that is both safe and effective.
In our latest video, Jeff will take you through some helpful tips for fixing this issue with your clients and help you to feel confident in your programming (video below).
This video also includes some helpful information for people who are going to be taking their NASM exam.
Are there any strategies that you've found helpful in dealing with this condition?
I met someone today with over-supination. He told me he can’t surf anymore because his foot/lower leg gives out when he does a backside carve. He believes it’s from an injury from rolling his ankle. He’s had an MRI and his foot looks normal.
Are these two different things related. What would cause this sort of collapse?
Hi all, i run HS xc and i usually use a hoka arahi 5 with an agressive custom insole for arch support(this shoe is for easy/longruns) But lately we have been doing more tempo runs and track work, and ive been using my hoka carbon x2 with the same insole. Do you think I could do withought the insole on my carbon x2 due to the fact that its for shorter tempos and it makes my foot feel heavier, or should i leave it in.
Cheers
Hi runners!
I'm a mid/front foot runner and an over-pronator and I'm looking to buy some new running shoes. I've been looking at stability/pronator shoes and now I'm pretty much inclined to buying neutral like the ASICS Novablast Tokyo or the Glideride 2 as they look lighter and to offer more front foot cushioning. Also, I'm not really sure if being a front foot runner, neutral shoes will have an impact on my pronation on my 10k runs. I don't think it will but has anyone ever dealt with this problem? Looking forward to your advice!
Is wrist supinator supposed to be stronger then pronator or I can use the same weight? I feel like it’s supposed to be stronger but idk.
I just grab a dumbbell at the bottom and can do full range supination/pronation
Hi All, I am currently running about 20-30kms a week and wanting to work towards a sub 45 10k and was planning on following a training plan to reach this before the end of the year (current PB for 10k is 49 minutes). I have always worn brooks (recommended in a previous podiatry appt due to over pronation and shin splints) and last year upgraded them with a pair of brooks adrenaline GTS 20.
Since buying them I feel these shoes have never really worked for me. The heel can slip when running, the elastic laces Can make the shoe feel tight on my feet (I have slightly wide feet, but not quite wide enough to buy wide shoes) and I’ve started to have Achilles discomfort and tightness - particularly when getting up from bed or sitting for long periods. This tightness reduces / goes away when stretching, but I want to get on top of it before it gets worse.
We are currently in lockdown in Australia and so I cannot see my usual podiatrist, but it does mean I have a bit of money saved. I have been looking into the following shoes:
Hoka Clifton Hoka bondi ASICS gel nimbus 23 Nike Zoom Invincible runner
I wondered if anyone here had a similar experience or similar injuries and could recommend any of the above or other shoes?
Thanks so much :)
Edit to say this is predominantly for road running :)
