The Importance of Right Foot Pronation: If You Can't Pronate You Can't Relax
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- čas přidán 8. 07. 2024
- In order to inhibit (turn off) the left AIC pattern, a right foot has to pronate. If it doesn't pronate, your right sided musculature won't "let go" and allow your right glute to push you to the left.
If you can't get to the left, you can't get left AF/IR to establish left stance. You'll never get your left frontal plane. You'll never get out of your anterior pelvic tilt. You'll never get out of lumbar extension. I could go on and on.
Simply put, the right foot has to pronate out of a supinated position. This sequence of events must happen with every step you take, otherwise you are walking with compensation.
People who come to seem me for pain are not pronating. If they were pronating, they wouldn't be in a left AIC pattern. They would be neutral.
Hey there, my name is Neal Hallinan.
The purpose of this channel is to help people understand and resolve chronic muscular and joint pain, primarily through the discipline of Postural Restoration.
As someone who lived with chronic pain for many years of my life, I know how debilitating and isolating it can be. But I also know it can be resolved.
I hold the following credentials:
Postural Restoration Trained (PRT)
Strength and Conditioning Coach (CSCS)
Licensed Massage Therapist (LMT)
Amateur Historian (AH, my own self-designation)
I live and work in the great state of New Jersey, USA.
I offer one-on-one training as well as online consultations via Skype. Feel free to e-mail me at Nealhallinan@gmail.com for more info.
/ neal_hallinan
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Subscribe to my channel here: / @nealhallinan
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For an example of typical exercises for a beginner program, you can look here:
pritrainer.com/pri-left-aic-r...
Please note, this is quite generic and not sufficient for everybody!
For further information about Postural Restoration defined patterns, check out these videos and blog posts.
pritrainer.com/left-aic-pattern/
• What is the Left AIC p...
• Introduction to the Ri...
pritrainer.com/right-bc-pattern/
• RTMCC Pattern Basics
pritrainer.com/right-tmcc-pat...
All of your assertions about the left AIC pattern have been spot on for me. The overuse of the right eye, some teeth issues. The 90-90 hip shift and breathing technique got the ball rolling, the pronation/supination phenomena has been spot on and I've been working in your videos as needed, trying to not move on to new concepts until I've fully 'wrapped my head' around each concept. It's amazing that people were able to crack this code, my body was such a mystery for most of my life- such a helpless feeling. I still can't get over how helpful these videos have been. THE RELEIF found through actual progress.. Thank you!, again.
I agree, I've felt my whole left side of my body start to become weaker from my foot, knee, glutes, hip, ribs, chest, arm, neck and last 6 months my left eye and no eye doctor could say what it was. Even a physiologist looked at my left ribs sticking out 1 year ago and had no idea what it could've been. I always connected it with being right -handed so my left hand and eye were becoming weaker because of overuse (which might play a part?).
Now I finally found a video confirming that I'm not crazy and my problems are actual things.
Hey I’m just getting started trying to fix this, how did your process go and do you have any advice?
Can a typical eye test help and what should I look for? Will one be weaker prescription wise with say my contact lenses?
@@lovekittyforever have you made any progress?
after years of almost not being able to walk from foot injuries to my soft tissue, specifically tendons, I stopped, listening to podiatrist and listen to athletes who recovered. I went barefoot in minimalist shoes only I was in six months I can walk for miles without pain.. i’m totally done listening to people talk about padding. our bodies are engineered or evolved to be barefoot.
Not on hard surfaces like pavement
This is why walking barefoot on the beach is such a relief! Brilliant!
Thank you so much for caring about the details. You are not going to learn about things like this in your doctor's office.
My doctor absolutely loves dragging out the skeleton bones.
I stopped wearing shoes 7 years ago. Now my feet work properly, and it’s not like this video described.
My arches never touch the ground. The skin there is soft and vulnerable, and doesn’t build callouses or heal abrasions and punctures as quickly as my thick foot pads, which are like tire treads with sharply defined edges around the contact area. We have special skin in specifically that area, and it’s different than the skin on the arches, which are clearly not intended to make regular contact with the ground.
Also, regarding the big toe’s gap: my big toes have migrated further from the other toes, and my feet have gotten wider. They no longer fit in my old shoes. The large gap is important - all my toes work better now, and I have more motor control and sensory feedback in every toe.
Heel-toe walking is no longer my main way of walking. Crashing down on the heel with full weight is dangerous and gives no opportunity to respond to the feedback from the terrain, so it’s only good for covering distance on a well-worn path. Moving around the house or across uneven/uncertain terrain, I don’t stomp around on my heels.
I wore “minimalist” footwear for a few years before ditching shoes completely, and it didn’t really help me. If anything, it might have exacerbated my low back problems, but that’s because I was still walking heel-toe all the time like a shoe-wearer.
So, if you don't walk "heel-to-toe", how does your foot strike the ground? at the balls of your feet?
@@omar10213245I've had a similar experience over the years with regard to minimalist footwear. My run is a mid to forefoot strike, while my walk is more of a gentle mid food strike.
@@omar10213245 Mostly flat, but on difficult or dangerous terrain or when running on the balls of the foot.
When I'm practicing changing my gait, I try to remember to do a forefoot strike. I come down on the outside of my fore foot and then roll on through the big toe only touching the heel down lightly. No over pronation but I would still guess some pronation. I am hypermobile and my feet ligaments no longer supported my arch leaving me with flat feet. I've bee practicing changing my gait for about 8 months now and my feet a lot stronger according to my PT. I feel like my arches (I have high arches but just bad ligaments) are able to strengthen now that I'm walking different. I also don't have Plantar Fascitis anymore.
My feet are in great shape for my 60's.
I noticed the door behind him has 4 locks. 🙃
Interesting video. I can say that I thought formerly that just switching to minimalist shoes or walking barefoot would just end all of my pain, which it didn't. It nevertheless made it significantly better.
Wow! So grateful and appreciative to learn about the right foot. I experience pain on my right side from foot/ankle, hip, shoulder, back, wrist and neck. Since discovering your channel I feel hope for a new chapter. Thank you😊
Great explanation! One of the best I can find.
And believe me, I searched a lot.
the fact you sat there holding a right foot in your hand, to show us these things, is pretty cool, thank you and bless you :)
You have a knack for posting videos on the exact right topic at the exact right time.
I just got new shoes which have high arch support and I'm starting to be able to feel my foot differently. Even if I don't have the shoe on, I sometimes am able now to feel my arch on the ground, and I was wondering what's going on. And now that you showed the model of how the foot internally rotates, it all makes sense. Thanks again for all your videos!
You're welcome. Interestingly, the arch support that finally gets you to pronate, may eventually end up being too high and then prevent your from pronating. I know that will sound odd, but it's because any shoe will change your muscle function. If you are pronating now, it means muscle function has changed because your brain is sensing things differently. Basically, everything is conditional, and the best arch support for you "right now" may not be the best arch support for you two months from now, in which case you may need to switch to a lower arched shoe.
In this and other vids you describe exactly and with super detail what has been happening to me since I was a child, and I'm now 40 yo. No doctor ever came close to understand my situation, all theyd say was "I don't know".
Wish i could see this video 10 years ago..
exactly j found it this week and alrd feel a little better thru diaphragm strengthening
The best time to start something was 10 years ago
The second best time it is now!
@@CyBORGBOY11thanks man
@@CyBORGBOY11You dam right brother.
Minimalist shoes helped eliminate the majority of my knee, hip, and back pain. I’ve read countless places how arch support is actually ruining your foot health because the foot was designed over hundreds of thousands of years to NOT wear anything on feet so the foot can splay and articulate without unnatural support
Minimalist shoes were popular years ago but not any more. Heavily cushioned shoes are now very popular. A great deal of people developed injuries wearing minimalist shoes. Everyone has different biomechanics and people need to buy what works best for them.
@@lightworker4512i’ve read some places about minimalist shoes causing some initial shock to people’s calves/achilles, but far and away the majority or research both clinically and user reported shows that moving away from cushioning solves more problems than it creates in the longrun. I don’t really care that hokas or solomons or whatever are popular right now. Theyre popular for style and comfort mainly and are clearly in a “fad” moment, not popular for foot/body health. Now for working all day on concrete or other hard surfaces, not sure id go super minimalist but thats more based off shoes reflecting environment, not foot-need.
He speaking about a particular pattern. If you that wasn’t you then it wouldn’t apply.
At the same time, it’s possible that minimalist shoes can solve issues and then create different ones down the road.
I love my minimalist shoes but what he’s saying is making sense to me and what I’m currently dealing with.
Same for me, too.
This was my personal experience as well and that was also my first reaction to this video ie that the chronic use of arch supports creates a ‘false’ floor which might lead to this pronation problem to begin with . . . .hmmmmmmmmm. . .
I have a client who needs this exact correction. We have been working for two years to engage her left leg. A thousand thank you's for this post.
Listening while I walk and trying to be aware of the movements. Thanks!!!!!
Awesome! Once again I'm in your debt. So grateful it's clear now. ❤️
This guy's got a head full of magic
This really relieved the tension of my legs built up from weight training. Thank you for explaining all these concepts.
Super interesting random CZcams suggestion that will actually help me. Thanks!
Right!
Saving this video. Definitely need to begin this in order to transfer over to the left before the other steps.
This was a great video, and really helped me make connections from Myokin with why we are training the right glut max. I appreciate your big picture explanations within the gritty stuff.
My pleasure, JB. Thanks for the comment.
Thanks for your generosity Neal. Your videos are super helpful. After stumbling onto PRI & your videos in Jan of this year, I miraculously got rid of my right foot plantar fascia of 3 years after only 3 weeks of being more sensorially mindful of my right big toe! Hope this inspires you to keep up the good work!
Oh!!!! That's great. Without a big right toe you can't rotate to the left effectively, and thus can't "unload" your right foot. Nicely done!
Thank God! This is exactly what I needed to hear. Thank you!!!
your videos are so helpful Neal! 🙏
Thank you soooo much. This makes so much sense. I can trace it back to my youth, the injury I got when giving birth, because my right side was too tight and the ongoing pain and internal problems I have. And that I feel I can never fully relax, nomatter how much yoga or meditating. I am now 63, I got hope again.
well, if you are in the US, check the Postural Restoration Institute website for providers in your area. Good luck.
Loving your videos!!! Fascinating information!
I've watched this video, a few others, & visited your website to learn. Really amazing & helpful content. This material has facilitated an amazing breakthrough & relief of pain after many years of working on my body.
Thank you 1000 times sir. I aspire to continue my own education & one day hopefully soon, release content of value to those in need.
You’re quite welcome! Good luck on your future endeavors.
Thank you so much for your videos ❤
...Fascinating. Thank you so much for sharing with us!!!
Such a detailed explanation of why pronation is important in the gait cycle. For many years I was under the impression pronation is "bad" due to mainstream fitness education. Unlearning is important. Thank you.
I'm not sure where the "pronation is bad" comes from. I'm sure they mean excessive or uncontrolled pronation, but I still don't know where it came from. Probably from research that was done on "patterned" bodies, rather than neutral.
hey Neal, I am laughing with you when you are talking about the problem AND at the same time I was checking my balance/stance. I am what you are describing, and pushing the weight to the left foot actually allowed me to relax, just as you were describing. cool
thanks for sharing, great videos and content, helping me a lot :D
OMG This is so great content i can totally relate to. Having had multiple accidents ending to learning back to walk after months at hospitals and 25y struggling at home to stand/walk...and with many different orthopedic insoles and incoherent advises from many ’specialists’. I have lost so many times my right little toe nail. I believe the last osteopath initiate a sort of balance a little too far as now i am loosing the left little toe nail but less often.
With your explainations, i came to an understanding of the problem and will work on the connection feeling of my brain with my arches, with my big toes because i have grec feet, and with the feeling of the sides of the heels.
Thank you so so much for your videos.
Overactive right side is the story of my life, specifically over active right eye. Feeling like I never have a sense of peace with a never having a footing on the ground.
Im Feldenkraisian. I had big toe pain and when I observed my walking I noticed that I was not pushing from my toe. So I walked alternating concentration on toe work both foot switching every 50m, to RELEARN. Will check after 2 weeks after brain has done processing that lesson. Its amazing feeling when I check if lesson worked and body is doing new thing naturally.
Thank you. So helpful.
I just purchased new sneakers recommended by Hruska Pri list, and threw away my old sneakers away. I feel more stability and less body pain. It’s interesting but awesome. Thank you Neil.
That's great. Sneakers can make a big difference.
You’re incredible, Thankyou !
Wow, very detailed and insightful!
Best explanation ever!!! Thank you!!!!
Very informative Neal. Thank you
Thanks, Richard.
Very helpful information. Thank you!
Wow! This video helped me SO much! Thank you!!!!!!!
Happy to hear that!
I just wanted to let you know you saved MY life... i have idiopathic scolisois and started following the advice ... and it’s all unlocking!!!! One of the things i did was get my right foot to pronate! It was in a state of constant supination! I also got my left hip to go back and my right hip to unlock and come foward...
how
If you are still around, may I ask how you did it? Did you have idiopathic scoliosis the past couple years my thoracic spine pulling to the left, I just cannot seem to fix it. I would love to know how you did it.
I meant I do have idiopathic scoliosis
Great content.
Cliffs:
Practice Pressing your inner arch of your right foot and big toe toward the floor to shift your weight to the left side and off of the pinky toe of the right foot.
You'll notice that you internally rotate to accomplish this.
Your foot doesn't relax until the arch FEELS contact with something, whether it be the floor or an insole.
Pay attention to the sensations your hip and leg gives you during this
This is exactly what happened to me. The man who made my orthotics explained it like Neal said. The orthotics he made for me allow each foot to heel strike and pronate across to the first toe. I've worn them for 2 years now and my feet don't hurt anymore. My brain has adapted to the correct position and I no longer find myself trying to figure out "how to step correctly." (I 've been walking 4 miles every other day for the past 5 years).
I see that some people are uncomfortable with the term heal strike and some start talking about other parts of their body as if they've forgotten that everything is connected. Heal strike doesn't mean you bang it on the ground -- it's that the heel initiates the action of the foot itself. Neal's videos emphasize that all parts of the body are connected, so when he talks about the foot we know that the action of the knees, hips, back, ribs, shoulders and arms are involved.
Mind asking who made your orthotic? I deeply need help for my feet!
@@phatbui8924They look like Superfeet
They come in many different styles for different use.
Holy Shit you just saved my ass, or my posture. I can feel after just minutes of making this conscious adjustment to put the weight inside my right that this has been the cause pf my posture, pelvic tilt and increased limitation from pain walking that made me start to look 75 at 35. i know i should have seen a doc sooner but covid, periods of no health care etc always made good enough excuse but watching this renews hope and encourages me to make doc a priority! thank you
I'm glad you sensed a difference. It won't fix the issue by itself, you should still find a Postural Restoration therapist to help with things.
@@NealHallinan Do you do online coaching via videomeet?
After many months, I FINALLY felt my right foot pronate today. I've been wearing shoes with arch support pretty religiously (and doing PRI techniques) but it just wasn't clicking. I started using a Mobo board a couple of weeks ago, and I think that's what made the difference. I'm not sure why it helped (by strengthening the arch, allowing me to feel the foot in a pronated position, something else?), but it did! Pretty exciting.
Sometimes it takes a long time before it "clicks". Good job!
Wow this is great
Well dayum! I had no idea I have been walking wrong.
I just started messing with my right foot as he was explaining, moving every part of it, trying to visualize and feel what he was talking about....and all of a sudden various parts on the right side of my body that were tight, suddenly loosened up...namely my tight pec...and then I started walking..and my right foot wasn't collapsing inward anymore when walking.
Glad I watched this video lol.
Interesting observations. "Sensing" is really important.
Ah man this is so interesting, I've lost my right leg control over the past couple years and this really helps explain what's happening.
Also I can spread my toes way easier with the right foot in this condition.
Left QL and Psoas is TOIGHT!!
thank you!
Thank you very much 😊
Thank you for explainingthis
Very helpful knowledge thanks
You are very well educated taught me everything wrong with my body and I thank you very much 🙏🙏🙏
Great demo, love the foot model!
Thanks, Cindy!
Why doesn’t the left foot matter?
Because our left diaphragm is smaller , which has a ripple effect that the rest of our body tries to compensate for
I have very high arches and instep. What helped me a lot was wearing "Earth Shoes" or Birckenstocks. This type of show is very difficult to find. Walking in sand or soft earth also helps me to pronate.. I have a very difficult time finding shoes that fit me properly. I can't wear boots of any kind or high heals. If I find a shoe that actually fits my foot I usually wear the same pair for years with very little wear. My feet only hurt when I wear the wrong kind of shoe. I walk a lot and I also walk bare footed quit a bit. My mother always said walking barefooted caused me to have high arches I think I got it from my father's side of the family. My foot is also wide and small so that complicates me finding a proper fit as well. My foot measures 5.5 E width.
Have you worn Hoka? They changed my life and I will never go back.
@@marycarroll1503 they look like they have too much heel height for me
I used to have much higher arches, I feel like my arches fell after several accidents/ injuries. Me and my step dad both have pain on the outside bone of the right foot w no breaks etc so I find this very interesting.
I have flat feet and have had flat feet for as long as I remember. I can not have arch support as in almost every case it causes great pain. I fell in love with bare foot shoes because there is 0 pain with them. They are almost the most comfortable shoe I have ever had. I hear Jim green is coming out with their own version and I may buy it. Any way what causes my issue based on what you know?
What a discovery for me! Wow!
Hey Neal, this video is spot on for me. I have high arches on both feet, but notice that I especially put more weight on the outer side of the right foot, as you described.
Do you recommend wearing orthotics on both feet or just the right?
Thanks you for the information I feel like I have this lean to the right and everything you mentioned explains what I got now I can start fixing this.
All the techniques on this page are designed to help "get off the right side". They aren't easy to do, however.
pritrainer.com/pri-left-aic-right-bc-beginner-example-program/
THANK YOU! You are describing me! I am contacting you for online consultation.
as long as the support is done while gradually learning to do it fully to get true release..
Thank you
Amazing- complex but the importance of foot strike and the chain of events that impact your whole body comes out.
Sir everything you’re talking about is what my pain and pattern is 100%
It's very common.
Neal Hallinan sir I’ve been trying To be very mindful of walking with my right toe and making sure my ankle doesn’t roll on my right foot and I feel what is seems is my right sartorius muscle working or something like that
Dr Hallinan. You would make a good Sasquatch tracker!
Great info and would it be helpful for someone to look at there wear pattern on shoes they have worn a long time such as running shoes or dress shoes (depending on arch support) and see if they commonly supinate or pronate? Maybe a video on that together with recommendations or solutions?
😊👍
thank you
Can you do a video on how this affects, all of what you teach and we lack, affects our nervous systems over time?
Masterful
Thx ... youre gooood Man!
What about for flat foot guys ?
wow...amazing
This makes sense. I get Pain only in my right foot, especially on the outside of my foot.
Great video! Is this why i wake up with chronically tight ankles. With deep pain around the medial mallelous. Little to no dorsiflexion and of course inverted ankle. I think lateral wedge probably will help correct?
I think yoga and chiropractic adjustments help this. Thank you for explaining!
watch a video or two by myles power on chiropracy its a predatory practice with little science data and if they hurt you well tough ! yoga well that can work but is also not really , real , i could post a bunch of links that would likely get deleted and you wont read ;]
but i care more about you having the correct or at least more correct info than were you stand now than i do knocking ppls beliefs and honestly they are that beliefs
i have a sick cat she ended up with a near impossible to beat infection and this a already 14 year old cat and now shes got a mild case of diabetes which sucks and is likely from the painkillers and anti biotics , shes upstairs right now and still very much with us
medical science is freeking AWESOME always give it a chance before the woo and just maybe just maybe the hard science will woo you
have a good one
If someone uses custom orthotics and is beginning Left AIC corrective exercises, do you recommend they stop using those orthotics which were likely designed around this Left AIC issue? I have a weaker arch on my right foot. Thanks in advance!
Also can poor sitting and standing posture play a big role in this I have been a big sloucher while driving and have adopted the slouching while standing also
I have a higher, but normal arch in right foot and pronate more on right. Low arch, but still arched and pronate less after going to fleet feet
I feel it all right
but I see my left foot preferring to angle a bit to left
I'm interested if unequal size of chest muscles affects body balance as weight isn't equal anymore
WOW!! - Just WOW √√ GREAT one! -- In the comment-section, they are some questions/requests for help etc.. For those I HIGHLY recommend WATCH this Video =>> AGAIN and AGAIN and AGAIN and AGAIN! In there, they ARE the answerers - for REAL! You just NEED to understand the fundamental base and basics … 🤪🤪
I have supination of the LEFT FOOT. It has caused misery. Hips and back have been affected and I look to you for support. It has caused posterior pelvic tilt and I will try your technique. I bought Vionic shoes per my podiatrist's suggestion...they were good but I want to be aware of how my feet need to feel in order to hold it correctly. Thank you so much for your videos.
I have the same problem. What has worked for you?
This is proof positive that the experts are everywhere and just make shit up. Gravity will force pronation. However, right handedness is basically over work of the right side muscles causing the right sided myofascial system to tighten aka shorten. This raises the right hip and shortens the right leg, as well as pull the face and jaw down on the right. To stay balanced and upright the arch supinates to lower the lateral arch of the right foot and effectively level the legs at ground contact and thus level the body. Training the client to walk properly will work, but it's terribly inefficient. Patients often forget and the source of the pronation is addressed only secondarily, if at all. Better to find the myofascial lines of tension in the upper body, release them manually and watch the arches and legs as well as head and neck balance by themselves. It's important to remember that there is no such thing as one procedure that will fit all situations. The body is very complicated and most problems have a multi-factorial causation. A carefully taken detailed history as far back towards birth as possible is of utmost importance. A proper diagnosis and treatment will be effective within 2-3 office visits, unless the doctor got it wrong.
hello, you seem educated and I want to make this passion my career path, what is ur job title, any basic tips, length of time to become certified? ty
I also want to know your title or specialty so I might seem treatment
*seek
Yes, but you can't blame the "experts" -- after all, if there weren't so many eager buyers of what they're selling, they'd be out of business tomorrow.
But the facts you point out do raise questions suitable for investigation by experts and others alike. For example, if our species has a superficially bilateral symmetry, why aren't handedness and other features distributed equally?
I really appreciate your videos. I just watched two of them and both related to my son’s lateral tilt of the hip. My son just turned 8. His walk gate needs to be adjusted. I see that his left foot is flat, right hip is higher, slightly higher left shoulder. In this presentation you describing his walk and it all make sense. His muscles are quite tight too. Very little pain tolerance to stretch. His shoulder blades and spine seems fine, so I really hope that there is no scoliosis. He needs to be checked by a professional, of course, and start corrective exercises. Any suggestions what type of doctor do we see first? Thank you!
I love your teachings. Thanks so much. If you have time can you provide guidance for people dealing with flat back, posterior pelvis tilt with a rounded back. Obviously those postures need to breath in better but any other or differing thoughts about such postures.
Thanks.
~DM
can the right medial arch not being able to "sense" the ground lead to overactive hip flexors in the right side?
Is this video explaining the problem of under-pronation, as opposed to over-pronation?
Hey Neal. Any insole you recommend for this issue? To help pronate and feel “sense” the arch Also any walking sneaker model you recommend for this issue?
What shoes would you recommend to someone from amazon that both of their legs can sense the ground considering their arch is normal and as you are explaining with the right foot arch higher?
Hi Neal thanks , but how would aic effect me bicycling. I did a standing X-ray and I have 12 mmmm shorter femur on right side. Whenever I get into extensive bicycle training I get right lower back pain so I have inserts in my shoes for level me out. I feel like I'm more right side I'm trying to concentrate and puddle more with my otherwise I've always leave more to the right because of the shorter leg. Everything else pioneers in good shape I ride 300 and I also run. Any advice would be great in regards to leg length difference and AIC dominance
if my right hip flexors are tight but left ql is tight, would i need to sense the arch in my left foot or my right
My question is why is the arch of my right foot flatter than the left? It didn’t used to be like this. I know I’m in a left AIC right BC pattern but if my foot’s not pronating why did my arch flatten? is it because I’m bearing too much load on the right and eventually it collapsed? Also, why does the left calf end up tighter than the right?
How does a flat or collapsed arch come into play with this?
Thank you guy , im sure ypu can help me about my inbalamce walking