Meditation & Yoga

Using meditation to fix overpronation

Just about every type of outdoor multisport activity involves some sort of running. Whether running is the main sport or simply part of your training toolbox, learning how to run efficiently is critical to your success and ability to stay injury free.

For such a simple and supposedly natural activity, running can be quite problematic for many of us. While I’m no expert on the subject, I’ve become quite the student of running posture over the past 18 months as I’ve struggled to overcome various calf and knee injuries.

Since I did not have these injuries during my first foray into endurance sports several years ago, I figured something must have changed in how I was running. Something biomechanical.

After much self study, I had found that somehow over the years, I had evolved to an overpronator.

Rather than turn to an external device like an orthotic, I decided to try and use meditation to fix my overpronation. No, I did not sit and burn incense in the hope that divine inspiration would fix my feet. I used my mind to pay attention to where I was placing my feet. You see, mindfulness is at the core of meditation and is something that you can carry with you…not just while you’re sitting in a formal meditation posture.

First, we need to know what pronation is. Normal pronation, or “turning inward” of the foot is necessary as the foots adapts to the terrain. With over pronation, the arch can flatten (or worse, collapse) and the soft tissues of the foot will stretch, causing the joint surfaces to work at unnatural angles to each other. In short, stability goes out the window….and that stability is not limited to the foot and ankle. It works its way up toward the knee, hips and spine. When we lose that structural integrity, the body’s natural cushioning also goes bye-bye.

Studies have shown that runners who overpronate have a higher incident of:

1. Shin splints
2. Tendonitis
3. Stress Fractures
4. Plantar Fasciatis
5. Chondromalacia (Runner’s Knee)

One common way for people to address overpronation is to buy a pair of running shoes designed for overpronators. These shoes have more rigid midsole to help reduce the amount of foot roll. Another route is orthotics.

While these options may be great short-term solutions that can help you get back on the road or trail without pain, I’ve always been a firm believer in fixing the problem, not simply treating the symptoms.

The way I figured it, I didn’t become an overpronator overnight so I wasn’t going to return to my normal pronation in a few days. I had to return to the old school basics: posture.

I made a conscious effort to check my foot position every time I came to a stop or was standing in line. Lo and behold, when I looked down at my feet, what did I see?

My unatural “natural” stance when I’m not mindful of where my feet are.

I would then shift my feet into neutral alignment.

Natural alignment.

Then back to overpronation.

Then back to neutral alignment.

With each shift, I pay attention to where my weight was (heel? midfoot? toes?) the subtle pressures applied to my knees, and my overall sense of balance.

Neutral alignment is where it’s at, baby.

Now, I haven’t completely cured my overpronation on my left foot, but I am more mindful of my foot alignment and I’m slowly…slowly, getting more “neutral.”

As Steve Ilg often says, “Our workout is everywhere.”

Even if it’s in the employee breakroom.

Find your edge and dance upon it.

hak

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