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Pronation distortion syndrome - stretch

Symptoms: knock-knees and overpronation (rolling in) of the feet. Occurs: when you have tight calves and tight inner thighs, with weak glutes, peroneals (the outside of the lower leg), hamstrings and middle quads. Causes: the knees to buckle and the ankles to collapse during squats and can lead to ankle injuries, anterior knee pain, shin splints and lower back pain.

By Words: Steve Mazzucchi Photos: Blake Little

November 2003



ADDUCTORS - Lengthens muscles in the groin region. Stand with your legs spread wide to form a 90 angle. Keeping your right leg straight, bend your left knee. You'll feel it in the inner thigh of your straight leg. To increase the stretch, keep your hips square and rotate your trunk to the left. Hold for 20 to 30 seconds, then switch legs. Repeat twice.

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Pronation distortion syndrome - massage

Symptoms: knock-knees and overpronation (rolling in) of the feet. Occurs: when you have tight calves and tight inner thighs, with weak glutes, peroneals (the outside of the lower leg), hamstrings and middle quads.

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Pronation distortion syndrome - strength

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Pronation distortion syndrome - stretch

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Lower-crossed syndrome - massage

Symptoms: a sway-back. Occurs: when you have tight hip flexors, calves, quadriceps and hamstrings combined with weak glutes and lower abdominal muscles.

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Lower-crossed syndrome - strength

Symptoms: a sway-back. Occurs: when you have tight hip flexors, calves, quadriceps and hamstrings combined with weak glutes and lower abdominal muscles.

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Lower-crossed syndrome - stretch

Symptoms: a sway-back. Occurs: when you have tight hip flexors, calves, quadriceps and hamstrings combined with weak glutes and lower abdominal muscles.

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Upper-crossed syndrome - massage

Symptoms: head forwards, shoulders rounded. Occurs: when you have tight pecs, neck and front shoulder muscles as well as weak upper back and rear shoulder muscles.