Designed to Move | Pronation Distortion Syndrome

Apr 17 , 2021


Fluid Fitness

Designed to Move | Pronation Distortion Syndrome


What is Pronation Distortion Syndrome?

Pronation distortion syndrome refers to the distortion pattern where the arch of the foot is excessively turned inward and becomes flattened as well as the internal rotation of the thigh which tightens the quadriceps, hamstrings, and calves (essentially, the knees become adducted – moving towards the body). This leads to compensation patterns with the hips and spine, which can create tension and pain in the lower back, hips and knees.


How Does This Happen?

Sitting for too long and wearing shoes with little arch support while walking on hard surfaces are the main culprits for this syndrome. Most people suffer from this condition, because most of our day-to-day lives involve sitting a lot as well as frequently walking on hard, flat surfaces.

Being secondary for a long duration of time regularly can lead to the glutes being under activated while the hip flexors, hamstrings, quadriceps become tight to maintain the sitting position. As a result, we create a baseline for tight hip and ankle muscles. If we add in the repetitive movements of walking on flat, hard surfaces, then it can further compound the tightness of these regions, increasing the pronation distortion.


Signs of Pronation Distortion Syndrome

  • Flat feet
  • Knocked knees
  • Valgus collapse
  • tight quadriceps, hamstrings, and calves
  • Pain in the lower back, hips, and the knees
  • A hunched back


How Do You Fix Pronation Distortion Syndrome?

To address the issue, it is important to improve arch support and strengthen the legs, core and back. We would recommend the following exercises:

  • Release -Foot plantarflexors & Leg Adductors (groin) 60sec each
  • Activate - Abductor hallucis- short foot with band 2 x 20
  • Strengthen - Single leg balance with band ankle distraction 2 x 20
  • Integrate - Elevated single leg hip press 2 x 20

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