Personal Trainer Palo Alto

Personal Trainer Palo Alto

WHAT IS PRONATION DISTORTION SYNDROME?

Pronation distortion syndrome is characterized by excessive foot pronation (flat feet) with concomitant knee internal rotation and adduction (“knock-kneed”). This lower extremity distortion pattern can lead to a chain reaction of muscle imbalances throughout the kinetic chain, leading to foot and ankle, knee, hip and low back pain.

TIGHT MUSCLES

  • Gastrocnemius
  • Soleus
  • Peroneals
  • Adductors
  • Iliotibial Head
  • Hip Flexor Complex
  • Biceps femoris

WEAK MUSCLES

  • Anterior Tibialis
  • Posterior Tibialis
  • Vastus medialis
  • Gluteus medius/maximus
  • Hip External Rotators

CORRECTIVE EXERCISE

  1. Posture Assessment
  2. Relaxing and lengthening tight muscles
  3. Strengthening the weak muscles
  4. Integrating the involved muscles to reestablish functional synergistic movement patterns