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Pronation

Question

I've been skating indoors for over 10 years. When I first started, my coach didn't pay much attention to me and I developed bad habits. One is that I pronate, and pronate very badly with my right foot. What can I do to overcome this? I think this is a very large obstacle in improving my skating, because even though I have the strength and power, it just melts away when I push with my right foot. It feels like the skate just slips away. Do orthotics help? I am hesitant because my boots are already snug fitting- adding another layer will make them even tighter.

Are there strength exercises I can do? What drills can I do on skates? Is it just a mental thing? Am I hopeless- once a pronator, always a pronator?

Answer

Pronation refers to the inward collapse (inversion) and flattening of the foot so that the inner edge of the sole bears the majority of body weight. The issue of pronation is quite common among both indoor and outdoor skaters, and poses a serious liability to one’s ability to generate power and maximize technical and mechanical efficiency. Let’s look at the orientation of the foot/boot and wheels during the two primary components of skating.

The Glide – It is vital that the glide is executed on the ‘outside edge’ of the wheels. I.e. the wheels are angled to the outside. As the free leg recovers, body weight begins to shift towards the midline of the body, and the wheels roll over their elliptical apex. This ‘rollover’ occurs midway through the weight transfer, and is simultaneous to the onset of pushing force. Pushing forces are enhanced by the rolling of the wheels from the outside to the inside.

If a skater is pronating during the glide, they typically glide on the inside aspect of the wheels, and fail to take advantage of the supplemental power that is achieved by rolling over the wheels’ high point (apex). Also, the timing of the wheel rollover is quite critical.

The Push – The push begins as soon as the wheels roll over the apex onto the inside ‘edge’. Pushing force is focused through the centre of the skate (i.e. middle wheel). As the pushing leg extends, the angle of the wheels (relative to the ground) decreases, but this should be the result of body position, and NOT a result of pronation and collapsing of the ankle. Pronation that occurs during the push will seriously compromise the amount of force being conducted through the skate the into the ground.

So what causes pronation and how is it corrected? Well, the remedy depends on the cause, and there are several. Without seeing you skate I can’t tell you what the problem is, but I can give you some things to look for as the source. In no particular order:

1. Frame Position – Lateral frame adjustment is a critical factor in optimizing the orientation of the wheels and the transmission of force through the skate. Even an adjustment of 1mm at the toe and/or heel of the skate can have a major effect on balance and stability, and therefore on the severity and timing of pronation.
2. Body Position – Efficient and powerful technique is the result of proper alignment during all aspects of the stride. Errors in body position and/or timing, such as collapsing the knee and/or inwardly rotating the thigh, can cause pronation.
3. Boot Fit – Poorly made or improperly fitted boots can also cause pronation. One skater at our workshops suffered from severe pronation in her custom boot. After a year of frustration she got re-moulded for a new custom Bont Zero skate and the problem was fixed immediately. Poor boot fit can lead to the development of numerous technical problems.
4. Anatomical/Structural Anomalies - The precise structure of our joints and muscular attachments are as unique as our physical appearance. The foot, ankle and knee joints are complex structures. Individual variations can make pronation an almost natural movement, so care must be taken to try and correct for such misalignments.

My general recommendation is to have a knowledgeable coach examine your body position while you skate. I would say that 80% of pronation issues can be easily corrected through subtle but significant realignment and readjustment during skating. Adjustments to your frame position may also prove useful. As for orthotics, a good fitting boot should NEVER need an orthotic. You’re better off looking into putting wedgies between your boot and frame. Wedges are small shins that can be used to cant the frame on the boot. Some skaters find these helpful for preventing pronation, although its always better to correct problems through technical modification whenever possible.

As for drills and exercises to help correct pronation… there are many. But it would be difficult to describe them accurately in writing. Get a knowledgeable coach to help you, or look for our one of our speed and technique workshops in your area. www.breakawayskate.com

opyright © 2004 Barry Publow. All Rights Reserved.