Pronation Distortion Syndrome: Ankle Fitness Exercises, Get Your Free Fitness Training App

Corrective Exercises

  • beginner level

Looking for an ankle fitness exercises for pronation distortion syndrome? Get your free fitness training app here. Pronation Distortion Posture - Generally characterized by excessive lower extremity pronation (flat feet, valgus/knock knees) during static and/or dynamic movement patterns. (NOTE: The order of the below stretches and exercises can/will vary from client to client, this is not an absolute blueprint!) Pronation distortion syndrome is a common lower extremity postural distortion pattern that can lead to other movement dysfunction patterns and, eventually, injury. This distortion pattern can be identified by incorporating static and dynamic assessments of the foot and ankle complex. Following a systematic corrective exercise strategy once identified can help to improve functionality and movement quality, resulting in a lower risk of injury. Attend a CES today to learn more about treating patients with Pronation Distortion Syndrome. Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack. If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional. Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.

Day 1

This daily workout contains 6 exercises, you'll be doing the following exercises:

Banded Glute Bridge
Sets: 3 Reps: 10

Abdominal Draw in Maneuver With Single Leg
Sets: 3 Reps: 12

Resistance Band Side Shuffle
Sets: 3 Reps: 10

Quadruped Arm Leg Raise, Opposite
Sets: 3 Reps: 10

Single Leg Squat Touchdown
Sets: 3 Reps: 10

Multiplanar Lunge
Sets: 3 Reps: 12

Day 2

Rest day!

Day 3

This daily workout contains 6 exercises, you'll be doing the following exercises:

Banded Glute Bridge
Sets: 3 Reps: 10

Abdominal Draw in Maneuver With Single Leg
Sets: 3 Reps: 12

Resistance Band Side Shuffle
Sets: 3 Reps: 10

Quadruped Arm Leg Raise, Opposite
Sets: 3 Reps: 10

Single Leg Squat Touchdown
Sets: 3 Reps: 10

Multiplanar Lunge
Sets: 3 Reps: 12

Day 4

Rest day!

Day 5

This daily workout contains 6 exercises, you'll be doing the following exercises:

Banded Glute Bridge
Sets: 3 Reps: 10

Abdominal Draw in Maneuver With Single Leg
Sets: 3 Reps: 12

Resistance Band Side Shuffle
Sets: 3 Reps: 10

Quadruped Arm Leg Raise, Opposite
Sets: 3 Reps: 10

Single Leg Squat Touchdown
Sets: 3 Reps: 10

Multiplanar Lunge
Sets: 3 Reps: 12

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His workout has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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