How to Fix Pronation When You Squat |

[@cameronbrowne6260]

This video has unlocked squats for me - I always knew my foot would pronate but had no idea how to fix and train it better - the explanation with foot feel, ankle mobility and knee collapse has helped so much! Thank you

[@typingarchetypes]

The test with a wall is God sent through you to me. I did the test before but I wasn't aware of the tripod rule therefore I was touching the wall but with a BAD FORM Thank you!!!

[@borisskerath]

10 years ago I went through the whole "oh you have flat feet here's a pair of insole orthotics" spiel. Thankfully that mindset is changing. I have functionally flat feet. When I started studying physical therapy I found out what was actually going on and stopped using the orthotics. The exercises in this video will help me a lot! Thank you!!

[@PCain2011]

Bro literally in the exact same spot as you! Good luck keep pushing 💪🏽

[@atekin99]

Hey man how can i embark on the same journey? Im just starting to realize the orthodontic stuff is bushit

[@amirs3739]

@@atekin99 hey man, im bout to get me some custom insoles because the pain of my flat feet is unbearable: do you think this can be fixed naturally?

[@atekin99]

@Just Kingz idk bro, im researching and doing exercises. But ive noticed that i can force an arch in my foot with exercise and with time, the arch is formed subconsciously because i always tried to keep and arch for long time. The soles of my feet still hurt when i run or walk a long distance with orthotic insoles.

[@obsidiansea]

I couldn't agree more. I have a friend who taught dance on a floor with a concrete base for many years and she wrecked her feet because of it. Her elderly podiatrist has convinced her she needs orthotics all the time. The best guy on this topic is the Northwest Foot & Ankle guy (YT channel). He is a foot surgeon who moved away from doing surgery whenever possible and started teaching people how to rehabilitate their feet, and he invented CorrectToes to spread your toes back out to where they would be if you never wore shoes. Now, I wear minimalist zero drop shoes whenever I can and am on a lifelong path to rehabilitate my feet.

[@isaiahcyr1923]

Literally one video and I’m already hooked. This is amazing. Been weightlifting for 5 years and always have been afraid of squats, not for long!

[@elliothank2823]

Instablaster.

[@taliamurchie1580]

Ahhh! Thank you so much! I've been struggling with pronation and this video outlined everything in order to aid it. I tried the ankle test and holy smokes.... very little flexibility there. I will be working on that for sure. Thank you!

[@jonathanberg9639]

What a great documentary idea! Never been so badly injured myself, but no doubt it would be incredibly inspiring to see such a strong recovery if I was hurt

[@bendmadio]

The best channel gym related

[@WildmanWalters]

I have been flat footed since elementary school. I used to have severe achilles pain after intense running and jumping in football and basketball practices. I also have osgood schlatters condition which created elbow like bony masses under both of my knee caps. I have always neglected the muscles of my feet and lower extremities and relied on shoe inserts that did nothing at all. Wasted time and money. I plan on using this entire year to restore balance and achieve my fitness goals. I will update this post periodically. Best of wishes to everyone

[@jazmin98XD]

Hows it going?

[@jvm-tv]

I have Pronation in my feet and I have not been able to do pistol squat after trying for about a year. After watching this I got an idea what that is. Great video and very informative! thanks!

[@WoodShopStop]

Very helpful video thank you very much I also watched your video on weight lifting shoes to solve my problem with my technique with the shoes I think accentuate the fact that I was pronating my feet while squatting and probably deadlifting as well. I've used inserts for a long time not knowing that I was not properly walking on the bottom of my feet the three points technique is already starting to improve my pain and I think it'll help with my knees and hips as well. Good video thank you

[@narasimansathivelu7626]

Great, buddy. I really learn a lot from all your teaching. Good job, keep it up. Looking forward for more .

[@twaldo27]

Thanks for this. I have a client that I’ve been personal training for over a year now and he’s got serious ankle cave when he squats. Going to run thru some of the things you mention in the video to see if we can figure out what he issue is and then correct it. Appreciate what you’re giving away for free!

[@iansamuelson3666]

I used to wear orthotics. I have very flat feet. I've transitioned to running shoes with good arch support. I'm excited to implement these techniques to improve my foot stability. At 40 years old I want to finally learn how to squat pain free. I realize that my foot instability coupled with ankle and hip immobility has probably always been what limited my ability to squat without pain and injury. (I did buy your books about squat and injury prevention/recovery.)

[@mwansafitness9383]

You can't squat with running shoes due to impact absorption.

[@andrewgamboa1288]

You are saving my life with all of these videos!!!!!

[@dilipsinghgurjar3552]

Thank you so much your support was helpful

[@brodiator]

great video. i felt like you were very invested in helping your viewers get better

[@lyubovkirilyuk2498]

THAHK YOU VERY MUCH THIS VIDEO IS VERYHELPFUL GRATE JOB

[@evecollier480]

I watched a lot of your videos and love the depth you go into and how good you are at explaining it all. I have anatomically flat feet, and my right angle especially has barely any flexibility ( when doing wall test). My left can barely make it too. I have tried the exercises you mentioned and it doesn’t help my right foot become any more flexible. Are you able to do a video about this? Also how flat feet affect knees, hips and the upper back?

[@fuckception]

Dr. Aaron has some nice teardrops

[@scottessery100]

how do you get such awsome vm? i do need some help with mine martins lecis has mentioned how squat uni has helped him.

[@nytroxnikko1532]

@@scottessery100 heel elevated squats

[@harrypotty5643]

thanks so much for this video

[@mohammedabdalmonem507]

That was helpful thanks

[@silvepereira9221]

Love you Man

[@Mad_fitness7]

You're the best! Quick question what can help when only one foot tends to shift outward when going into a squat and when lunging down with that same leg the foot shits more outward and not able to lung as low on that side what can help? Sorry I do hope this makes some since

[@kotd.game.center7091]

thank you for the video

[@zeroxero111]

Dude thank you so much

[@presidentscroob3044]

Do you have a video for foot supination?

[@SWPAMUDSlingers]

I use an orthotic recommended by my Pediatrist, to slow down bunions and help with planter ficiatis. I do not squat or deadlift in them, i squat with raised heel and deadlift barefoot.

[@hanskazan7403]

ofcourse she recommend orthotics its her job if she said yeah you dont need orthotics just work on your foot she has no job lol

[@MirkoMicheleDimartino]

Really helpful! Thanks for sharing!

[@sakaue]

people give squatu a lot of shit but all of the information on mobility, pain, rehab, etc is fucking legit

[@dragushcobaj4121]

This is exactly what I have. On my right foot only though.

[@sulezraz]

8:03 Banded Thigh Squats for better form.

[@HendersonHinchfinch]

Caffeine and Barbells is a badass profile name.

[@oguzalpcim4771]

My balance is so bad I cant even feel my muscles working hard because I cant load good amount of weight on 5 8 rep range. Thanks to your video I have learnt I have flat foot and bad ankle mobility. I will work on that and let see how much does this help.

[@ipman9568]

How u feels right now?

[@oguzalpcim4771]

@@ipman9568 I can do not full rom front squats now. Depth is not as deep as weightlifters' depth but its fine for me. I can load and feel the push now.

[@oguzalpcim4771]

Damn working on mobility and balance helped. I need new pants my legs got so big lol

[@davidglavas5461]

I’ve been doing these exercises as well as some others for strengthening my tibialis posterior and my glute medius as well as the ankle mobility drills since I found out I got a right flat foot. My foot still caves in during bodyweight squats and I even started to feel some kind of pinching sensation around my navicular area of the foot. What do you suggest I should do? And how often do you recommend me doing these exercises? Thanks for putting on so much great content!!

[@KrisTrifo]

Hi Dr Aaron! What if you have the opposite problem and your foot over arches and supernates? Love your work!

[@richarddavis5976]

I don’t have an orthotic but I believe I need one because of the imbalances in my foot has probably lead to my knee and muscles being stable thus a lot of injuries

[@baderqassim3248]

I have week and unstable knee in right leg. Can i do these excercises daily. I want to stable my leg ASAP 😅

[@AYouTubeGuy123]

Thanks so much for your work, Aaron. I have a question: what do you think of unstable surface training as a means of preventing the recurrence of ankle sprains? I get that balance is task-specific, but does overloading the tendons by performing, say, single leg RDL on increasingly unstable surfaces offer any tendon strength benefits? I know it's standard practice in physiotherapy, but I also know that it's a divisive topic. Thank you again.

[@stanbarkworth6198]

I never wore my insoles as a kid to correct this and I basically walk mostly on the inside of my right foot and noticed more and more that my squat was getting weaker and less stable/my leg wasn’t as strong and felt weird at the bottom. Trying the whole use a plate to make the outer side stay flat and stronger but was curious if this kind of pronation is curable now I’m 23?

[@NoEffingShiet]

Question: For a person who has a flat foot are they able to build an foot arch through exercises? Thank you Aaron, love your videos!

[@SquatUniversity]

James! Thanks for the question - some people unfortunately won't be able to build an arch through exercise due to their anatomy. This doesn't mean you still cant work on staying balanced with the tripod. So focus more on the balance and less on the actual arch if its something anatomical .

[@SilverSurfer8]

Squat University how do i know if my foot arch is “buildable” or not? Thanks in advance btw great content

[@HelenaStrongFitness]

The 5 inch wall test, is there a ratio of the inches depending on how long your lower leg is. Surely someone with a longer leg is more able to reach that 5 inch distance. I’m struggling with ankle mobility and was just trying this and struggled. Great video though!

[@lz4090]

Thanks for this. I am doing self-awareness of my foot placement, some exercise I found online, customized insoles and some stability shoes for my running, to help me on my recent discovery of having the tendency to overpronate during stationary positions and during locomotion. Do you have other exercises to help strengthen the muscles to lessen overpronation aside from the ankle mobility exercise? Thank you

[@daltonthomas5723]

I don't know that I have a foot caving in problem. I injured my right ankle in high school and my right foot is out of alignment with my shin and knee, it points/turns out quite a lot more (in angle/degrees) than my left foot which is still in line. If I support myself and do a 1 legged squat my left knee stays over my left foot and toes perfectly, but switch my to my right leg and part way down I can feel it at the ankle joint force my shin and knee inward. Idk what to do I physically cannot remain in line on that side 😢

[@qurancollections6758]

Do you think a flat foot can possibly cause foot cramp. After long walks or all day on my feet, i get severely painful feet cramps. I think its the flexor hallucis brevis muscle.

[@emmettdahlberg3551]

Just found out last night that my ankles have been pronated lot during squats and I haven’t been squatting to depth/past 90. Really rough thing to discover. Hopefully I can fix it quickly.

[@eliseofriebe3610]

Just curious what song that is for the intro

[@antoniomacri6700]

As always very informative video Doctor;) All the videos that you uploaded on youtube about mobilization are incredible and they are helping a lot my crossfit training. Thanks a lot ! I'm still doing the banded joint mobilization for the ankle... should i do activation after mobilization? Can I do mobilization after training?

[@SquatUniversity]

You can do both! And thank you so much for checking them out! It really means a lot to me!

[@cemilcar1160]

You have a lot of great videos, and I am trying to learn a lot from you. I have a lot of trouble with pain in my si joint for a long time now. Even unracking the bar for a squat hurts. I try to squat but cant do it heavy anymore. Can you help with the problem? ( not easy i think)

[@SquatUniversity]

The SI Joint can be very tricky to work with without a hands on approach. I personally would recommend going to see a physical therapist for some help.

[@andresmontalvo427]

I have the arch on both feet but my right foot goes in pronation either way. Must be a hip or pelvic imbalance tilting my whole right leg to internal rotation or ankle mobility

[@SquatUniversity]

Yes - hip issues can definitely lead to problems at the foot. I've got a few videos here that could help with the stability of your hip joint.

[@andresmontalvo427]

Squat University thanks ill check them out. Your videos have helped me a lot even with client I train which have had trouble hitting depth and your ankle mobility stretches have done the job 👌🏼 I appreciate the channel

[@chelsaebsb11]

This is really helpful! I don’t have flat feet, but I do have a really bad foot/ankle pronation from calcaneonavicular coalition (Ive had corrective surgery and still need orthotics). I also have external tibial torsion (my tibia is twisted outward so when my knees are straight my feet point outward). I’ve been looking for ways to improve my form on different exercises at the gym to try and make up for this issue. Do you have any suggestions?

[@prideneverdies1001]

Should I feel the weight more on the outer side of the feet?

[@erictrager7863]

Hi Dr. Aaron, really great video. Is there any relation between knee pain and collapsing feet? I notice that my feet have been really off lately and difficult to keep an arch. Simultaneously I've been having really achey knees when I squat.

[@SquatUniversity]

Thank you Eric! And Yes definitely a connection - when someone's feet collapse it can lead to poor knee stability which over time can lead to pain! Here is a blog post I would read: squatuniversity.com/2016/01/14/the-squat-fix-knee-stability-pt-2/

[@erictrager7863]

Awesome, haven't seen this article before. Thank you so much.

[@SquatUniversity]

You're very welcome!

[@lokomotive28]

hey have you ever had someone with overpronation on one foot able to eventually deep squat?

[@tapanvaidya1983]

I am using only for training

[@LaGranBusqueda]

Hi Dr. Aaron. Yes. I do wear orthotics. I was told that I have a Flexible Flat foot, which means that I lose the arch on my feet when I stand up because they over stretch. I have also suffered from plantar fasciitis. I have been wearing inserts for a few years. I now wear shoes that have arch support and no longer have the inserts. I wonder if I should go back to the shoes that dont have much support and work on strengthening my feet, but I worry about feet and knee pain... what should I do? thank you for the video.

[@SquatUniversity]

I'd personally recommend working one on one with a sports physical therapist. An evaluation of your foot and whether or not you'd benefit from strength and stability work to start that transition would be a good idea.

[@mateusdovale5863]

Personal tip: fix it ASAP and watch out the type of shoes you’re using. I fuck3* with my leg because of this. Horrible ankle and shin pain to the point it wakes me up in the middle of the night.

[@OzzyFan232]

Can you do a video on thigh pain during squats? I have been plagued by upper outer thigh pain about 6 inches under my belt line for months now. Not sure if its quad or hip related.

[@SquatUniversity]

I'll see what I can do - thanks for the suggestion.

[@rozikhan2744]

Thats due to a pinched sciatic nerve i believe

[@hadhad129]

Always one of the 3 contact is off when there is a problem it seems pronation or supination balls or heels

[@hadhad129]

What about over supination

[@Szogi20]

What about squatting with high arched foot?

[@leeption1able]

You're videos have really helped me out a far as patella tendon problems. I also have Osgood Schlatter. I'm 6'4, I really can't get below parallel and I'm trying to grow my legs. Should I decrease weight to try and go below parallel or is 90° Ok?

[@SquatUniversity]

Good question - it really depends on your overall goals long term. If your goal is to just squat for health and strength, squatting to parallel is just fine (especially with your history of Osgood schlatters). However, if your goal is to perform Olympic lifts, squatting to a deeper depth is usually needed to help strengthen the positions needed for those lifts.

[@leeption1able]

Squat University ok thanks

[@SquatUniversity]

You're very welcome

[@chinchinfazli]

I love u. Im going on this journey with u

[@marijka9933]

pronation is a natural and necessary movement of the foot but if we do it excessively or we are pronating when we shouldnt then thats the time to address it.

[@Sobersince17]

How do I know if I have an anatomically flat foot?

[@Tiktok-Master]

How to fix femoral pattelar pain ( first grade chondromalacia ) , if u got duck feet and flat feet ( they are not exactly flat but I don't have that much of an arch

[@SquatUniversity]

Check out my video earlier in this series on patellar compression syndrome.

[@koujoful]

Have you had anyone who was flat feet and couldn’t hit depth because glutes just don’t activate? How do you correct that?

[@theylivewesee1674]

my knee tends to cave in on single leg rdl on my weaker leg

[@SquatUniversity]

Here's some exercises that may help: squatuniversity.com/2017/07/20/how-to-fix-knee-cave/

[@astmedia666]

Finally

[@JamieHOTT13]

How would bunions play a part in this?

[@chadfreeman8038]

my ankle rotates in after orthodic, i have tried everything and cant keep it rotated out when walking therefore i now have sinus tarsi syndrome

[@dontreadmyname4396]

what happens if u have too much ankle mobility? i have ALOT and forces me to ATG squat most of time, its so hard to stop at 90 degrees when squatting

[@Edge_Crusher1982]

What about, if I can squat well with my knees NOT caving, but my feet slightly lift on the outside when I'm at the bottom? I've had flat feet as long as I can remember

[@SquatUniversity]

Ideally I would like to see better foot stability for a more efficient lift. Make sure the entire foot is engaged to the ground the entire lift.

[@Edge_Crusher1982]

Squat University thanks for the reply!

[@daniellez7806]

I’m gonna go ahead and assume that I have an ‘anatomically FAT foot’ :p due to the fact that they have been as flat as ducks feet my whole life. I can pull an arch up a bit but only for short times due to training the movement. Should I be squatting in my moulded orthotics or should I continue to try and improve it in the ways you have stated? Thanks, great god!

[@kg20008]

"Anatomically FAT foot" haha, great vid!

[@SquatUniversity]

Haha the amount of times I've said that .... glad you liked the vid!

[@TrickyMicky123456]

Can't see the link for the documentary...

[@SquatUniversity]

Just posted it - sorry about that. Here's it as well: kzbin.info/www/bejne/a2fIZ5tnZ56mrrc

[@fuckception]

The 360p early crews

[@Trump-a-Tron]

Nope. This is one of those rare "Do as I do, not as I say" situations. Thumb up distance method for testing ankle mobility works for _all_ people, 5" rule does not. Diff people have diff length limbs, its kinda obvious.

[@alucard1490]

Do lateral pelvic tilt causes hip and knee clicks ?? (Because My left hip is higher than my right idk if this causes my left hip to click when I walk and run or do some extension and my left knee clicks when I squat)

[@SquatUniversity]

It could - whenever you have mechanics that are off it causes the body to move in a way that can cause popping and clicking.

[@fabiobonetta5454]

I like the channel but this is nonsense. As a flat footed myself I assure you: YOU CANNOT FIX FLAT FEET. If you squat barefooted on a hight attrition surface you maybe able to rebuild some arch artificially. But once the load increas you are fucked

[@mustafazimbabwe7963]

Question: What happens if there's a medical emergency on an airplane, and the flight attendants check their manifest and see that you've listed yourself as a doctor. Great! There's a doctor on board. We're saved. So they come to you and ask you for your help. You get up from your seat. Passengers are looking at you with hope in their eyes - they trust in you, you're a doctor after all, right? The pilot shakes your hand, people are patting you on the back and clapping as you nervously make your way up the aisle. You're in coach, obviously, you don't make enough as a physical therapist - after all, it's not a difficult degree or career. What happens when you get up to the patient? Do you tell them to stretch their ankles? Stammer that y-you're not a r-real doctor? Serious question

[@SquatUniversity]

Doctor of Chiropractic (DC)Doctor of Dental Medicine (DMD)Doctor of Nursing Practice (DNP)Doctor of Ministry (DMin)Doctor of Occupational Therapy (OTD)Doctor of Optometry (OD)Doctor of Pharmacy (PharmD)Doctor of Physical Therapy (DPT)Doctor of Practical Theology (DPT)Doctor of Public Administration (DPA)Doctor of Social Work (DSW)Doctor of Veterinary Medicine (DVM)Those are different kinds of degrees that are doctorates that are not "medical doctors." So serious answer, I would do the same as any one else would do that is also certified as a first responder by the American Red Cross and give appropriate care in first aid, CPR and AED if needed...and we can stretch their ankles after (they're likely stiff from sitting on the plane for so long)

[@jackredding4992]

@@SquatUniversity do you have any stretches for serious burn marks for that fella?

[@upmotionpilates6534]

You really have too much time on your hands. If you don’t find this brilliant and we’ll researched content of value then don’t read it. Very uneducated comment you’ve made. It will be the doctors of physical therapy that have helped people live a more healthy, active life void of injury rather than burdening the health systems.