Exercises for pronator runners: tips and training

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Overpronation can cause pain and discomfort during and after running, which, if not treated carefully, can lead to injury and inflammation. the biometric exercises they are a useful way to prevent pronation pain. Here are the best exercises and their benefits for pronator runners.

The benefits of biometric exercises for pronators

Biometric drills are designed to relieve pain for people with pronationthey help good rotation of the foot inward and to improve support while running.
They will act on internal musculature of the foot and toes, increasing both strength and flexibility for a smoother ride.
In addition to choosing the most suitable shoes for pronation, practice biometric exercises it will decrease the occurrence of pain during and after training and will help make the process more efficient and fluid.

here are the 5 best biometric exercises for pronationalso suitable for beginner runners.

1. Improve the arch of the foot

Try to arch your foot upwards as much as possible, create a perfect arch and hold the position for 10-15 seconds.
You can increase the difficulty by lowering yourself into a squat position and adding body weight.
Repetition: 3 sets of 15.

This exercise works the intrinsic muscles of the foot to improve the arch and train it not to rest completely on the groundas it happens with a pronated foot.

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2. Train your toes

It trains the toe muscles by lifting only the big toe and keeping the other toes stationary and firmly planted on the ground. Do the reverse exercise: the big toe is on the ground and the other toes are lifted.
Repetition: 3 sets of 20.

It may seem like a simple exercise, but it’s crucial because it works. on foot mobility and the fact more responsive, in particular, it awakens finger muscles that are too often closed and crushed inside running shoes, improving explosive strength. The faster the toe push off, the less stress and tension there will be on the arch of the foot.

3. Jump in place

Jump in place, first with one foot and then with the other, keeping a quick pace.
Repetition: 3 sets of 15.

This exercise trains the foot to have a greater stimulus and responsiveness in the support phaseone of the most critical times when the arch of the foot tends to turn inward.

4. Jumping with weights

Add complexity to the previous exercise by using a hanging weight. If you go to the gym, you can use a loaded barbell of 2/5 kg.
Repetition: 3 sets of 10.

Although at first you will find it more difficult to perform jumps with the addition of weights, this exercise will be helpful in training the arch of the foot to support the weight that is placed on the foot while running. Over time, the jumps will become faster and more responsive, just like your foot.

5. Lift the toes

With the barbell over your shoulders, come into a squat position and rise onto your toes, hold the position for 3 seconds and come back down.
Repetition: 3 sets of 15.

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This exercise aims to train the soleusthe muscle placed between the ankle and the calf which is activated during the pushing phase of running, training means improve foot propulsion and responsiveness.

Of course, just exercising isn’t enough to avoid overpronation pain. The right shoe for the type of support is essential to avoid developing inflammation and injuries caused by pronation.

Consult the list of 10 best running shoes for pronators
Shoes with good cushioning and excellent arch support, reducing the impact in the stance phase and giving lightness and dynamism to the pronator foot in the push-off phase.

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