Overpronation, or collapsing of the feet and ankles,
can cause musculoskeletal imbalances and myofascial
restrictions to the structures of the lower back
Bunion, calluses and swollen foot
The presence of any (or all) of these visual irregularities suggest that a person habitually
overpronates, and this may be an underlying cause of their lower back problems.
Corrective exercise strategies
Swollen ankle, abducted feet and bunion
Musculoskeletal imbalances such as a forward head position and overpronation can be
corrected with exercises to help alleviate discomfort in the lower back. Your corrective
exercise program for addressing either imbalance should begin with a program of self-
myofascial release (i.e. self-massage). These types of exercises will help improve the health
and flexibility of those soft tissue structures that have become irritated and restricted, and
prepare the client’s body for the stretching and strengthening exercises that follow.
Sample self-myofascial release exercises
Use a Theracane massage stick or tennis ball to massage the muscles on the back of the
neck and upper back to help rejuvenate and recondition those structures that have been
adversely affected by a forward head position (see Figure 5).
A golf ball, tennis ball or cricket ball/baseball can be used for self-myofascial release
techniques of the feet and calves to address tissues that are negatively impacted by
overpronation (see Figure 6).
5a
5b
5c
Bunions and hallux valgus
Figure 5: (a) Theracane back of neck (b) Tennis ball on trapezius (c) Tennis ball upper back
Abducted feet
A golf ball, tennis ball or cricket ball/baseball can be used for self-myofascial release
techniques of the feet and calves to address tissues that are negatively impacted by
overpronation (see Figure 6).
Bunions and crooked toes
Figure 4: Visual assessments for overpronation
Figure 6: (a) Golf ball under foot (b) Calf massage with ball
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