Today, I am including a picture to better reveal the physical effects of pronation on the knee joint. 

Effects of Pronation

Now, in this photo of the right knee it points out ITB friction syndrome (runner’s knee).  You can see how force is transmitted up the kinetic chain based on bio mechanical alignment.  With increased internal tibial rotation, ITB irritation is a distinct possibility.  In addition, it is important to note that this pronation also leads to increased valgus moments (knee caves inward) leading to added stress to the knee.  It may also create increase shear force along the lateral patella and compressive force along the lateral knee joint.

This abnormal force transmission is one of the primary reasons runners with overpronation experience ITB and lateral knee pain.  Aside from utilizing arch supports, getting proper footwear and gradually increasing mileage, there are some essential strengthening and stretching exercises to include if you have overpronation issues including:

  1. ITB stretching
  2. Hamstring and calf stretching
  3. Quadriceps strengthening
  4. Gluteus medius strengthening
  5. Single leg (knee bent) balance and reaching
  6. Single leg calf raises to increase arch support by strengthening the posterior tibialis

In the next post, I will review Chondromalacia (softening of the cartilage behind the kneecap) and patello-femoral arthritis, a condition that affects many women over the age of 30.  I also wanted to let you know I will be releasing a DVD on knee arthritis in the next few weeks.  If you read my blog, you will be entitled to a special pre-release offer as well.  Stay tuned for more details.