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[Foot Supination] How to Train Your Feet

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Have you tried barefoot training and it didn't help all that much?
Confused on whether you need to train in minimalist footwear or shoes with support?
It doesn't matter.
So long as you can do THIS with your feet.
0:00 Intro
1:19 Anatomy Breakdown
2:08 Foot Drill Tutorial
3:20 Box Set-Up
3:55 Common Errors
5:30 Joint Control
In the beginning you may need to practice barefoot but you can also train these in shoes.
My personal recommendation?
No Bull Sneakers + Superfeet insoles
www.amazon.com...
Don't forget to check me out on Instagram!
/ mejorstrength

Опубликовано:

14 авг 2024

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Комментарии : 35

@MejorStrength 5 лет назад

Hey everyone! Drop any questions down below!

@moneymaker5359 Месяц назад

My two feet are supinationed what can i do

@moneymaker5359 Месяц назад

My two feet are supination what can i do

@PoppaBoondoxx 4 года назад

This is some pretty good info. I had a forklift accident about 5years ago where I avulged my left heel pretty bad but did no damage to my ACL; thank God. I was in a cast then on crutches for a while so there's some distrophy still there. My podiatrist ended up writing me a Rx for insoles due to the change in my gait but I feel as though this was a quick fix vs lengthy PT treatment. I plan to give this b/c for years I feel like I'm walking in different feet. #Supination

@MejorStrength 4 года назад

B Hubb Oh wow; sorry to her about your left heel. Yes, this could be a great opportunity for you to work on a more sustainable solution. I would definitely consider taking a look at my 90/90 hip lift video in my warm-up playlist! All the best!

@Jay-407 5 месяцев назад

Hey how you doing now? What worked the best? Fractured my heel back in September and after surgery and pt, my foot is heavily supinated. Scares the shit outa me tbh

@Peeegoska 3 года назад

Hi, amazing video! Is it bad when my toes curl while doing that? Should I just use meditarsal presure and have the toes relaxed? And how do you implementbthat into walking? (if you offer online consults, would be interested!)

@MejorStrength 3 года назад

Thank you! You will want to limit toe curling / toe extension & just rely on metatarsal pressure. Ooh, walking is a whole other story; this skill pertains to unilateral loading / static drills. For walking you’ll want to incorporate some breathing drills in order to affect gait in any meaningful way.

@Peeegoska 3 года назад

@@MejorStrength Oh no, who knew walking was that difficult😭 Thanks thought, have to start somewhere:)!

@MejorStrength 3 года назад

@@Peeegoska To be clear, while in the midst of walking you shouldn’t be thinking all that much. You can’t cue walking. However, you can address limitations with simple (but tough) drills that will allow for a free-er gait cycle. 😊

@MejorStrength 3 года назад

@TeamHuanimal 4 года назад

revisiting this video, thanks coach !

@MejorStrength 4 года назад

Huan Nguyen This stuff is timeless! 🙌🏽

@rachelnanalis3415 3 года назад

Great video! How do you fix foot from “falling “ I went to a podiatrist yesterday but he only wanted to give me inserts. 🙄. My ball of great toe doesn’t want to stay on contact with ground due to a start of arthritis so it was beginning to hurt, I guess that’s when he said my foot more likely compensated by using lateral foot which had brought me pain and to that office. However I’d like to know how to retrain or fix my foot from “falling “

@MejorStrength 3 года назад

Rachel Nanalis I’m sorry that you’re going through that. Well this video breaks down a pretty amazing approach to retraining your foot, but it is only a piece of the puzzle. There are a few things we need to be able to manage throughout our body to support these foot mechanics. Hamstrings & adductors (inner thigh) are the first that come to mind. Also, learning how to exhale will help tremendously. I have a video on the 90/90 Hip Lift in my warm-ups playlist of you’d like another place to start.

@fionamcmurdo888 Месяц назад

I have flat feet and think over the years I've learnt to pull my foot to outside to take pressure off my sore hammer toes in I'll fitting shoes. now struggling with hip pain (seat area near bony tuberosity and outside of top of leg). Could my foot be causing these issues? Also have pelvic floor issues

@fionamcmurdo888 Месяц назад

I really struggle now to even push weight into big toe area at all. Walking is uncomfortable

@MejorStrength Месяц назад

Your pelvic floor issues are probably related. Both of these things would go hand in hand with your flat feet & and hip pain.

@eNeVeFamily 3 года назад

Very helpful video. Thanks,

@MejorStrength 3 года назад

Glad it helped!

@lynnecromack4933 Год назад

If I go for a long distance hike, even with good boots I can stumble to the right, which is embarrasing. I notice that the heel of the right boot is unevenly worn suggesting I put too much weight on the outer side of the boot. Any suggestions to fix this please?

@MejorStrength Год назад

Hey there! There’s a lot of things that can contribute to this. Hamstrings / adductors / and even adductors (inner thighs) play a role here. I would start working on lunges / single leg deadlifts to point the way towards any imbalances you’ve patterned in.

@sirteacake1987 4 года назад

I have a question, my right foot, the outside of it, it’s always rolling outward when I’m walking. Also when I try to balance on one foot, my right foot has me lean all the the way to the side. Either way, my balance seems to be horrible. I find myself struggling to stay balanced.

@sirteacake1987 4 года назад

So does supination cause that? Or do I have supination in my right foot?

@MejorStrength 4 года назад

Sir TeaCake Your foot falling out like that means you can not supinate your foot at the moment. Also, balance has way more to do than just what’s going on at the foot. You have to orient your bones in a very specific way. There should be a hip drop on the side that’s not being loaded. You should feel your inner thigh kicking in when you start shifting your weight (before you even pick up the other foot). It’s not just one simple thing.

@larabeydoun9244 4 года назад

When i stand up im standing on my lateral mid to heal and ball of foot almost off floor Is that supination

@larabeydoun9244 4 года назад

Lateral part of my foot but mid to heel part

@MejorStrength 4 года назад

Lara Beydoun You want the ball of the foot to remain in constant contact with the ground with all strength training exercises. If the ball of your foot is coming off the ground, that is no longer supination. Your foot is just “falling.”

@chc3312 2 года назад

Hi, I have metatarsalgia in both feet, especially on the outside. The podiatrists told me that I have a supine footprint and that is where I exert the most pressure when walking. Do you think these exercises can help me?

@MejorStrength 2 года назад

I have not assessed and therefore would not know how to most appropriately respond to this question. Also, feet are the most dependent part of the body. Meaning, they are always working as they are constantly in contact with the ground. From my perspective (and my approach), feet are rarely the first thing we address. First order of business is usually breathing mechanics coupled with pelvis positioning. Once those two pieces are established, then we can start to work on peripherals such as feet.

@Ed-ms1vr 5 лет назад

Hi Joseph, how are you? I’m curious about the glute activation or lack of during unilateral exercises. If performing the single leg deadlift for example you would be looking for adductors, hamstring and obliques and maintain connection throughout the eccentric movement, would you then be happy for glute activation to occur during the concentric phase of the movement if the other muscles can be kept active? If not, In what way would you consider it appropriate to train the glutes? Thanks man!

@MejorStrength 5 лет назад

Great question! It depends. I haven’t seen anyone that can train this. Meaning this can be a progression, but since this is an involuntary strategy for most people, we are training them out of this compensatory pattern. Glutes are there to push us off onto the opposite leg. If you are remaining on the original working leg, you are having them retrieve a memory pattern on which they are already overreliant.

@Ed-ms1vr 5 лет назад

@@MejorStrength that makes total sense! So with regards to the glutes, would you agree they should be left inactive, unless the loading is being shifted from side to side and the body being moved forward or backward, for example if an individual is competent in hip shifting and started incorporating it on a stair climber or stairs then the glutes are fine to help shift onto the other leg while extension of the hip occurs?

@moneymaker5359 Месяц назад

My two feet are supination what can i do

@MejorStrength Месяц назад

@@moneymaker5359 Hey, can you do the drill as described in the video? If not, your feet cannot supinate.