Overpronation causing loose squat

Hello Drs,
i have overpronation and everything that goes with it i.e. Weak quads, butt, almost no dorsiflexion etc.
In order for my squat to feel tight I need to screw my feet in ground real hard which
has my knees tracking past 5th toe. This I think is causing the medial knee pain
i am getting. If I lessen weight, track toes over knees, knees don’t hurt but I feel loose
in ankles and hips.
I have been trying to build up arch etc by standing on 1 foot, doing posterior / anterior
tib gastroc etc.
many helps would be greatly appreciated as I’m 49 yrs old and really really need
to focus on technique and make weight secondary as I’ve learned the hard way
too many times.

Who has told you all this?

Are you wearing proper weightlifting shoes?

Have you received any coaching or posted a form check video to the FB group or SS forums?

Hi Dr Baraki
thk u for the quick response.
i used to wear adi powers but I always felt like I was going to tip over. I now wear chucks with hard custom
arch supports.
I took videos of my squat from front and above. It looks feels like too much tibial internal rotation going on. I do know though if I really concentrate on keeping that foot arch tight the knee pain doesn’t happen. When weight gets heavy rpe 9 I feel my foot may flatten out = tibial internal rotation and leading to medial knee pain.
IG / (https://www.youtube.com/channel/UCe1x3mUi-Q4VrZ_0pB4uujg)

AdiPowers only tip you over if you let them tip you over. Regardless, if you are wearing chucks with hard custom arches, then you aren’t pronating while you squat with your knees out. I think you’re over-interpreting the significance of your perceived tibial internal rotation, “feeling loose”, etc.

I recommend that you get some coaching, listen to our last two podcasts on pain and injury, and try not to focus so much attention on tiny structural minutiae that probably have less to do with your discomfort than you think. Especially if there’s a weight you can squat fine without pain.

1 Like

Thank you Dr. much appreciated. I will be concentrating on form along with
getting some coaching. Next week is week 4 of The Bridge so sooner the better
on the coaching :slight_smile: thanks again