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Two Ways to Stop Ankles Rolling in While Running

Wednesday, July 02, 2014
Hey RIF REVers,

Running Injury Free Video 149! Wow, that came around fast! It’s been a crazy week getting ready for Gold Coast Marathon. Hope you RIF REVers doing it are enjoying your taper ready for Sunday! Had a few people asking us about how to prevent the foot rolling in or pronating when you run. Had a runner this week getting pain on the inside arch through the bones with long runs and you want to know how to manage that type of thing BEFORE it escalates to an injury. First things first is always to look at your running technique. A foot that drops in or a pronating foot type can be a real drama for your mechanics and injuries but some top level runners roll in and don’t get hurt. One of the reasons is running technique. If you happen to be a heel striker then as you contact you are fully locked into the mechanics of your entire foot…heal, midfoot right through to the forefoot. That can cause some major torsion forces through the foot but also through the shins, knee, hips and even back. If you look at a lot of elite runners they will land more midfoot and the support phase will be shorter. So what they are doing is limiting the effect of a foot that rolls in. They aren’t getting torsion from locking heel to dropping through mid and then forefoot. They land mid foot, contact is shorter time wise and then toe off. In this way even someone with pronation limits the stresses going through their bodies. Even so, sometimes runners do get pain from rolling in and it is good to have strategies up your sleeve to minimise stress on the foot and support your own mechanics when necessary. In this video I show you two quick ways to support the foot from dropping in while you run. The first is a more rigid taping that can be good for when you need to bust out 5k and stay pain free. The second strategy uses k tape and is more subtle support but is really good for longer distances, half marathons, marathons, ultras etc. If you find you drop in and feel symptoms give this a try. It can be a good way of nipping problems in the bud. Obviously if symptoms were ongoing get to your health professionals to check out shoes, orthotic options, all your release strategy as well.

Enjoy RIF REVers,

Have fun,

Paul Trevethan






Warning: This blog is intended as a starting point for runners to understand their body and begin to address weaknesses and tension that can lead to injury. It does not constitute advice and is not a treatment tool. If you have any health condition or injury whatsoever, check with your personal health care practitioner before attempting any strategy listed. Use at your own risk and stop if you experience any pain or discomfort.

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