Thank you for joining us for today’s livestream where we talked about how your walking style may be causing you back pain, or making the problem worse. Specifically, we’ll be talking about pronation and how your foot mechanics affect your back.

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What Is Pronation? We showed you a picture of feet and showing exactly how a slightly inward facing foot affects your weight distribution and your arches. Having back pain as well as a foot problem can be very problematic. Rolling inwards can stretch on the plantar fascia, altered tension through the knee because it has to turn inwards as well. Patella maltracking can also be a common problem.

Sleeping with a pillow between your legs can often feel relaxing as your glutes can relax instead of being in tension. If you have dropped arches, there’s an asymmetrical amount of tension going up the legs. This can also lead to a slight anterior pelvic tilt. Spending a lot of time at home right now may be problematic as you’re spending a lot of time either barefoot or wearing soft slippers.

The barefoot shoes tend to work on the philosophy that if you walk on softer ground like grass or sand, your arches are naturally supported by the ground. Whereas on concrete the impact is greater and your arches aren’t very supported. You may also find benefit in wearing heavily supportive shoes that help hold the arches.

If you do squats and lunges as part of the Phase 2 exercises, look at the alignment of your feet to your shins. Take a pen and draw down the middle of the shin to the second toe in and see whether you can try correctly distributing weight. A common mistake when doing these exercises is that the knee comes in.

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