How to Avoid Over Pronation & Build Stronger Feet!

Foot pronation is not a dirty word. In fact, it's essential and important for a springy, injury-free stride. But we do get in trouble when we over-pronate, which is what this video is all about.
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[@harlingen23]

I used to have this problem, and now I don’t. What did I do to strengthen my feet? Jump rope barefoot. That’s all I did and definitely made a difference in my running. No more ankles sprains that’s for sure.

[@richardmohan1037]

I’ll have the try that

[@m.3372]

Do you know why it helped? Because i dont see the reason.

[@helenalovelock1030]

What is jump rope?

[@m.3372]

@@helenalovelock1030 Springseil

[@bhopirl4552]

@@m.3372 because when you jump you have to pronate effectively to spring back up. Also it generally just strengthens your legs and ankles especially

[@vasilisgiannatos1319]

Being an ortho resident, this is one of the best videos around on the topic, summarizing everything

[@vlogsbyalejandro]

Very, very, very well made video. I'm going to share this with my brother and friends. Thank you so much for this awesome video! 👍🏼

[@TempleRunningwithMJSmith]

I totally over pronate, and I thought my stability shoe was my solution. Thanks for the tips on working on naturally improving the problem so I don’t get injured again!

[@jeanlee28]

I've had a chance to ask some shoe expert to check and see my gaits/ strides at a running store before. He told me that I did not under or over pronate, but I've always felt my feet underpronate while running. That's why I love running in neutral shoes from Hoka One One. ^^ Thanks for all these great tips about pronation, coach Nate!

[@xanderbastiaansen5579]

Excellent content for functional exercises! Thanks TRE!

[@jusidit]

This is a great running video, so much knowledge, thank you.

[@theunknownpassenger552]

Thank you coach Nate. This is the key.

[@CharlesMiner]

Excellent video! Thanks for the positive vibes

[@AndyBeal1]

When I walk, I overpronate, so my first running shoes were the stability/motion control kind. My feet would hurt, my tibial tendon would get sore, and I would feel like my feet were being forced to supinate way too much. Then I realized that when I run, I mid-foot strike, and don't overpronate. I switched to neutral shoes and everything felt great. The lesson learned? Make sure any shoe store analyzes how you run, not how you stand or walk.

[@gustavopaulette3496]

We don’t care

[@JebPasillas]

I agree!

[@alyjahbarros5175]

@@gustavopaulette3496 🤣

[@AndyBeal1]

@Jamel Carpenter neutral shoes with an arch support insole.

[@darren_milo]

@@AndyBeal1how can you tell if where you strike when you wear a shoe?

[@fireflameft2964]

Thank you so much man I was getting into walking and running and I was already getting demotivated because I do have overpronation

[@l.s.i.6560]

appreciate the video. really helped me on my run today felt a big difference :)

[@davefeiga6316]

Coach Nathan thank you for the advices !

[@MFMP007]

Great video. Thank you for your advice. Also. I've noticed in the video that you are dealing with nail fungus. I suffered with that for 4 years, I tried every over the counter products available at the pharmacy but nothing worked. I finally decided to get the nail fungus laser treatment and it worked. I should have done it from the beginning instead of suffering for years.

[@AndyWeissinger]

This was right in time for me. I ran a marathon this past weekend and about mile 17 I noticed my feet overpronating and by the last three miles all I could do was walk it was hurting so bad. Thanks for the words of wisdom and I will definitely be checking out the app and videos to help and strengthen my feet.

[@TheRunExperience]

Hope you’re race went well and you’re bouncing back!

[@anilpanta1505]

Thanks for sharing the important information .

[@xvsj5833]

Thank you for sharing, 🦋 i always use to be under the impression, it was caused from a past foot injury. 🦋Not any longer ✌️

[@purronnaspaw]

Thank you! Really good helpful video.🙂

[@miriammoriarty8588]

Very helpful thanks. Just downloaded the app.

[@yiannis_christodoulou]

This is a very Intresting video, thanks for sharing

[@ischemic2115]

I work at a running shoe store, sorta new, n I’ve been trying to find good advice to give cus I’ve felt like stability shoes might not be the all the time option. A lot of what you said matches up w the advice I’ve gotten n found! Thanks a ton

[@TheRunExperience]

Yup. You’re on the front lines in terms of giving runners good advice!

[@GantsilyoBaguio]

Thank you! I learned a lot.

[@aurangzaib3442]

Great guidance 😍

[@kleingeld6132]

Thanks for the video! I am currently looking to transitioning to more neutral shoes from what I consider the mother of stability shoes: the Gel-Kayano. For me personally I think it was the only way to get into running as I have severely collapsed knees, something I will only be able to improve but never get rid of. I managed to improve my foot and ankle stability over time by simply using flat shoes for strength training (focussing on driving with the "tripod" foot stance, etc.), I noticed a major improvement. At the beginning I couldn't get through a session without at least one foot or calf cramp which I haven't had in ages now. I used an Ethletic shoe as they do have some arch support/foot bed type insole, which I think helped a lot as opposed to just going for Converse.

[@TheRunExperience]

Nice work. Keep it up!

[@apocreg11]

So useful!

[@marumarukira]

I have been running lately again after 12 long years of break. after watching this video, I have been practicing making breakfast using just my feet. no BS I actually tried drinking my coffee with it. :) - Frustrated Flat footed here -

[@happysmurfette]

Luv it!! Grrrreat amazing tips for efficient runs and when not running(what not to wear) You ROCK Nate🤜🤛 Thank You🧚‍♀️🦋✨

[@giantkidtiff]

thanks!!!

[@mistytillema2398]

This is so true! I have a bunion, and that ankle pronates. The first time I got fitted for running shoes, they put me in a stability shoe, that caused pain in my bunion, and angle. I went to a podiatrist, and they suggested orthotics, which I declined. I decided, after being miserably uncomfortable, to wear only minimalist shoes, and strengthen my feet, and angles. Since doing so for a few years now, I’m pain free, and running in Altra Escalantes. 🙌

[@kicka55]

Shin splints in 3, 2, 1 ...

[@MaesterPD]

@@kicka55 shin splints r history after minimalist shoes... Lol, I only got calves hurting since I wasn't used the switch but now it's just good running

[@davidrivera1727]

Right on 👍

[@arjay2002ph]

hips strengthening and flexibility exercises can be done then test again if the gait improves. the knee caving in is caused by weak hips and core.

[@VIVEKKUMAR-ue9em]

Very nice video( nice dog)

[@meliksahyazc5058]

Hello, I watched your videos and I liked them very much. Very useful information. Thanks. I have a few questions. My son is 13 years old. He has been playing basketball since he was 8 years old. He is a licensed player in the club. He loves basketball and wants to be a professional player in the future. He is also very successful in swimming. His feet are a little slow in basketball. He wants to increase his speed and jump. But there is a flat feet ,( over pronate) problem. It is not a completely flat sole, but when you lift your foot, a pit is formed and it flattens when you press the ground. As far as I've heard, there is this problem with Useyin Bolt in running and kevin durent in basketball. My question is, does this problem prevent him from running, speeding and jumping? Can this obstacle be overcome? Can he play in the professional basketball league with a flat sole? Should he use insoles that will create a foot pit in his shoes? We would be very happy if you could answer all these questions.

[@Sassysonia1234]

I have genetically flat feet and was born with my legs facing inwards and had them turned outwards so I think I’m one of the people who need the arch support. This was very informative tho

[@itslaxmanlaxman9496]

Nice

[@MisterCynic18]

As someone who's flat-footed, your attempt to simulate what is looks like is hilarious

[@adv8nturenick]

I picked up an injury a few weeks back. I am convinced it’s because I was trying to run to slow

[@crflawnandlandscaping2285]

Was kind of concerned that I was over, pronating by the way, my work boots were wearing out specifically on my right foot however, after looking at all my other shoes, and then analyzing my feet and well entire lower body as I ran, jumped stuff like that, I’ve come to the conclusion that I think my boots were too loose and when I’d be on a slope, I would be favoring one side a lot because I don’t seem to be pronating very much so I guess I’m all good I haven’t had any pain from it during my runs, but I figured I’d check it out

[@gilbertramirezpt]

What about assessment of the subtalar joint for eversion? I noticed in your video that you were unable to evert at heel strike to unlock the tarsal bones to allow foot to take shape of floor to mid stance. then to toe off to have subtalar inversion to lock the tarsal for that push off at toe off. I'm just saying.

[@yfantisp]

Excellent video!! I have naturally flat (and I mean FLAT) feet. I do every possible exercise to strengthen the arches, walk barefoot, wear barefoot shoes at work for 8 hours, run barefoot at the end of runs, work my ankle and calves very often, pay attention to my running technique even when tired. Still, my feet and calves get tired much quicker than everything else in long runs and races (after 2-2:30 hours), they tend to cramp up, my hips overcompensate and technique breaks down, maybe injury appears. It’s always a limiting factor in my races, which is extremely frustrating because stamina levels and muscular endurance in every other part of my body are OK, but lower leg says “stop” way too early! I guess Ill have to live with it and keep working on weaknesses.

[@Tunkert]

I also have really flat feet and feel like that's the main cause of some injury/small pain I feel when running

[@DavidThorpe]

Barefoot doesn’t always work for a lot of people. I tried the same and ended up seeing a proper gait specialist and she noticed I’m anatomically unable to run with a proper form no matter the amount of strength training I do. These videos can be misleading for people that could never have ran barefoot or that have been told strength training solves it always. I lost at least a year to trying all this stuff myself. Proper insoles made for you can sometimes be all you need !

[@anikokoren3417]

Hi! I have perfect arches but overpronated ankles and O-legs. Should I do something about it? The ball of my big toe is hurting a lot, but even if I work on my arch, that doesn't make a difference because I don't have flat foot. I do ankle strenghtening exercises for over a year now

[@lesterwyborny7990]

Genetically pronating feet usually is associated with a condition called Morton's foot syndrome, in which the big toe is shorter than the next toe when the toes are flattened to the floor. .

[@Ghost-is-Toast]

Thank you for the advice! I overpronate, I have my entire life and it was brought on by genetics, I am not flat footed though. I joined the military about 5 years ago and started developing issues when I joined. I now have plantar faciitis all the time especially when I run and I dislocated my knee. I've been in and put of physical therapy, the doctor, and podiatrist for the past 3 years because of plantar faciitis and I've noticed that all the things I've been told to do by all of them made my symptoms worse. I stopped going and I'm on my own journey to healing my muscles because I want to be able to do the high impact workouts the military wants me to do and not get kicked out because I have to keep getting exempt on my run. Just wanted to briefly share my story, it's been a struggle the last few years and I'm tired of feeling hopeless because my feet, my knees, and ankles hurt. I've also watched a video about tibial rotation, something that my physical therapists never touched on and I think that has been helpful with my journey as well!

[@Ghost-is-Toast]

Update: I've been trying to run on a track to get ready for a PT test. I can only run about half a mile before I have to stop because the pain is too much. I looked at the wear pattern on my shoes that I've been wearing with my custom inserts for a while and connected that maybe my gait is being over corrected. I tried running without my inserts and ran perfectly fine without pain. I solved the mystery of why I've been experiencing plantar faciitis for 3 years. My shoes are specifically designed for somebody who over pronates and putting my special shoe inserts that were made to correct my over pronation in those shoes overcorrected my gait. I was told by physical therapy and the podiatrist to wear those inserts with those shoes. I honestly feel very betrayed. If it wasn't for this video, I would've never came to that conclusion so thank you so much for making this ❤

[@blitzed5210]

@@Ghost-is-Toast great for you man 👍

[@sorinmitrea5138]

Great video, congrats! +1 subs....

[@Junyar]

So whats an ideal shoe for everyday use?

[@mondandaeg735]

could i ask about brand of your shoes in 03:45? 🥺

[@abzy2204]

Hi Guys, if someone could share their experience about it, would be so nice. I do have "overpronated " feet, with a falling ankles, bunions, flat foot...

[@irvskibruno8103]

Heelo sir, for the past year I've noticed that my right foot does not pronate. My foot wants to stay rolling on the outside of the foot when walk or run. Any exercises I can do to help me pronate. I love running, but this problem is hindering me. Please help if you can. Thanks in advance.

[@marykevanniekerk9170]

Hi, I'm a bit confused. I definitely overpronate, and thought buying shoes with extra stability (Hoka's) will help. However, now I feel a tingling/burning sensation on the outer parts of my sole when I wear the shoes and I'm wondering if the shoes are over correcting the problem, or is it just something my feet are not used to and will improve with time? Should I rather just get neutral shoes?

[@Runderestimated]

"With this video CORCH Morgan put together" haha!!

[@Prowinston]

Hello, I I was informed that my feet is flat and I don’t have an arch. I am currently in the police academy and have to run 6 laps on the track in 14 mins but my knees have these sharp painful pain when I run and I noticed it on Monday. Any advice?

[@deadinside8781]

Were you able to fix the problem?

[@eves1313]

Not sure if you will see this or be able to help. But do you know how to correct what my doctor says is extensor tendonitis? Been to my local running store, been to a foot doctor, done massages...nothing helps. I've quit running for months and still as soon as I start to run it comes back within a week

[@__--__--__--__--]

Unfortunately the app is only on ios. Where can I find the exercises elsewhere?

[@hafizaharon71]

Is overpronation always come with valgus leg?.like mine I have valgus leg which is inward thigh and curve in shin structure..I love running but i experienced twice cracked at my shin..and like it or not I need prolonged rest from run

[@bella-in-finance]

Does flip flops count as “flat and unsupportive shoes”? What about Vans shoes (skateboard shoes)?

[@enonek2960]

OMG! I actually have those socks!!!! My wear pattern is crazy weird, Great vid BTW!

[@bennarwold4355]

Yeah I definitely suffer from excessive collapse.

[@butterb7925]

I have totally collapsed arches what can I do? It’s genetic btw

[@valeriag9443]

1:28 me looking at my absolutely flat feet: oh geez 👁👄👁

[@mariahnolting7320]

My feet do this even when im standing and walking

[@andrewjknoxuk]

I overpronate because my feet (esp one side) points out at about 30 degrees a.k.a. duck feet (saw your recent vid on this too btw!). I don't seem to have a hardware problem (after seeing various physios and sports massage specialists), could this be a motor pattern issue? Arches fine too. I walk barefoot most of the time and I run in Altras and Topos on the trails. For roads, I'm running in a supportive ASICS Kayano to minimise the hurt on the inside ankle. Right now, I'm running with a deliberate in-turn of my feet trying to get them to land a bit straighter. This works somewhat and as a result my feet don't splay out when they're behind me and my cross-over gait is reduced too. But, should I be doing this deliberately assuming I have the strength and range of motion in the key areas? I'm seeing "another" specialist tomorrow for a 4 hour session on the grass with sensors attached on my limbs so hopefully they can shed more light!

[@TheRunExperience]

Interesting. Let us know how it goes. Another place to consider are your hips. If you’re missing internal rotation of the hip especially in extension then that can cause the foot to turn out as well! Good luck!

[@andrewjknoxuk]

@@TheRunExperience Will do - the guy knows his stuff, worked with guys like Tom Evans and Damian Hall over here in the UK! The internal hip rotation was something I worked on about 6-9 months ago, bought a goniometer to track progress, started off with about 15-20 degrees ROM and got it up to about 40-45 by working on it 5-6 days a week, I was convinced that would solve it :D Thank you for the reply!

[@shireenm.a.4622]

Are you guys spying on me?! 😂

[@iveGOTtheRUNS]

I had no idea that "pronation" and "supination" were things 😮

[@minthetpaing7858]

Is the person who involves in this video over pronator?

[@pt68picaso]

4:50 Can you screw your feet into the ground? 🤔 Is the center of rotation, of your feet, at your arches? 🌀 Are your toes & heels moving clockwise & counter-clockwise about your arches?? Aren't you just shifting your weight, relative to your body, from the outer edges of your feet to the inner? Do you recommend going bare foot on stone tile & hardwood floors, or just vinyl & carpeted? 4:59 - "Start at your hips" (screwing your feet into the ground?). The body mechanics is confusing with your choice of words, such as EXTERNALLY rotating. How does one rotate but not about a Center of Mass? Or are you doing something else & calling it rotating?💡

[@davidlynch9049]

It's not a dirty word, and while you can strengthen your feet, it will not fix your OP for most. And some will get foot problems not wearing supportive foot wear in their house - PF being the major one. You mostly OP at the ankles btw.

[@cristinarubio4362]

Interesting, I pretty much am barefoot most of the time since I don't like wearing shoes at home but when I got pregnant my feet started to hurt a lot, now I can't be barefoot or my feet will absolutely kill me by the end of the day.

[@fantastic6295]

All my unsupported shoes are going inwards (like the shoes shape changes and goes inward because of my pronation) I don't even need to test my foot lol

[@davidsaxe7077]

Can over pronation lead to PF? I have a really bad case of PF in my left foot for the past 2 years looking to get stronger. Thanks this video really helped.

[@TheRunExperience]

It can lead to a lot of foot, calf, Achilles related issues and more for sure. Running with better alignment and stability is always the goal 🙌

[@jusidit]

I started doing some barefoot running 2yrs after getting PF. You can't land on your heel barefoot. I could feel my feet getting stronger after each run, Plantar Faciitis is no more :-)

[@davidlynch9049]

If you get PF, please do not walk around your house barefoot as this video advises you do. This will exacerbate your PF. For PF, you need supportive foot wear even in your house.

[@davidsaxe7077]

@@davidlynch9049 thank for advice. I ended getting a slant board to stretch my calve muscles along with customs inserts. It seemed to do the trick I no longer need the inserts, and I have been pain free for a few months now. Honestly I believe the slant board help the most.

[@Emile.gorgonZola]

screw feet into ground,, does that mean clockwise or counterclockwise for the left foot?

[@TheRunExperience]

that means outwardly on each foot so, left foot is counterclockwise. :)

[@riverludington5293]

Walking backward is also a great start. Walking backward uphill? Your feet are strong.

[@larrywaltman3916]

I agree. I have been doing since late January. It has helped me fix a lot of movement and body issues. It was teaching me how the foot works. I was over pronating going forward. You almost can’t do it walking backwards. After watching videos on walking I learned my pronation problems was because I was not using the outside of my foot. Now I am walking consciously paying attention to keeping my foot pointed forward and landing on the outside of foot and rolling into the big toe. Just the reverse happens when stepping backwards.

[@dogact.8559]

i am 30 years old. I have Overpronation very high since when i was born. Can i powerlifting? Heavy squats? Deadlift?

[@sezerarslan604]

I do bro. even though over pronation.

[@nothingness55]

I'm a rarity, I supinate. Has its advantages and disadvantages. Major disadvantage is that I roll my ankles often. Bc I land on the out edge of my feet. And if they are slightly off it'll basically land on the ankle and not the foot. Ouch...advantage is that I rarely get injured bc its advantageous to supinate.

[@TheRunExperience]

Supinating IS rare! You have the opposite issue compared to people who over pronate. Pronation is normal but, its when the arch collapses it causes issues. Do you roll outward when you roll your ankles?

[@nothingness55]

@@TheRunExperience yes, when i roll my ankle I'm landing on the outside of my foot. Thus the outside of my ankle is landing on the ground. I used to borrow my coaches flats when I was in highschool and he over pronated.. I must have rolled my ankle 4x that race. bc of the way his shoe was broken in.

[@nicholas7251]

5:01 Me when billie jean comes on the radio

[@JeseniaRodriguez-lc5or]

Wow!! I was told by my Podiatrist to not walk barefooted

[@TheRunExperience]

Walking barefoot a little at a time is helpful for strengthening your feet and allowing them to spread as they normally would. If you have something going on, it could help to give a little dose of being barefoot in your home to start.

[@MrMichaelfalk]

it is always interesting to hear "over pronation" when science dont even have any definition for that..

[@EugenePaints]

All of my life I have been thinking about how My body moves particularly my feet. I determined that I was just weird for this. Always thinking about my posture and the proper essay of my motions. Perhaps I have been in the wrong career all my life.

[@EugenePaints]

Typo: proper position

[@aniketsuryawanshi6205]

How to run 1600 meter running complete video upload please

[@RogLotHotHoW]

Very good content, you just forgot to recommend some healthy weight loss to relieve those feet.

[@Techoug_Nzin]

Welcome to Shin Splints

[@TheRunExperience]

We've been there a time or 2. 😃

[@nils_on_wheels]

So buying some barefoot shoes make sense to me as a ober pronating guy.

[@strikerz2668]

my feet collapses and pronates while running.

[@CsabaTothMr]

I don't say it's good, but let's look at Haile Gebrselassie kzbin.info/www/bejne/e3K6aWqEqM56q6s . I'm an overpronator and one time in my life I actually got injured because a combination of an arch support shoe coupled with support insoles compensated too much and my ankle rolled out. I absolutely agree that to cure the problem the key is to strengthen the feet. One of my tricks: I made it a routine to do calf raises while I'm flossing and washing my teeth. That's about 3 minutes and it tires my calves out and at the same time it works some of my arch muscles and feet muscles too. While training sometimes I wear arch support, sometimes I don't but when ti comes to races I usually pick the lightest shoes which most likely are neutral.

[@CsabaTothMr]

Hip mobility and flexibility is also key as you mention. Every time I'm not working I'm doing stretching: waiting line at the post office, talking with my friends online, etc.

[@lamppole]

Fatigue is terrible my feet sound like cinder blocks when hitting the ground after about 30 minutes not to mention the calf cramps

[@TheRunExperience]

Take some walking breaks to reset. Do a few air squats can also help to engage key muscles and reset the Pelvis!

[@aayushsobti]

Flat foot dudes be like: first time

[@mav3ric100]

The "Good pronation" example you showed is no pronation at all. Feet didn't even go inward at all.

[@heinz-peterwolfgangmarcelg1891]

But a lot of elite runners run like that. Thats what confuses me all the time kzbin.info/www/bejne/nWS9hJ6gpM-hjqM for example

[@parrotbrand2782]

My left foot is neutral. My right overpronates. All my life, i wore neutral. No issues or problems whatsoever as proven in scientific studies. It is time for the European gov to ban all these nonsensical marketing of running shoes. Just like the "toning footwear" nonsense which ended up with companies having to pay a fine for false advertising

[@J5X7]

You want to try having actual flat feet, you really have no idea.

[@WorldIsCold]

You dont even have flat feet