Many people in the sports world misunderstand pronation and consider it be a bad thing. This is far from true. The simplest definition of pronation is, the rotation of the foot at the Subtalar joint, which is located between the calcaneus and talus.
However to be more specifically there are three different types of pronation that can occur. Of these three different types of pronation two of them are sub optimal and can lead to problems over time. In this article we will discuss each type, its effects on the body and what should be done about it.
When walking jogging rebounding running etc. your heels is the first part of your foot to impact the ground. After this initial impact, as the rest of your foot comes in contact with the ground, the foot rolls slightly inward and about a 15% angle. This rolling of the foot is completely natural and helps to distribute and disperse the impact forces evenly across your foot. Normal pronation as the name implies is completely natural and nothing should be done about it this is the way feet and ankles are designed to work.
Under pronation or Supination / Eversion
Under pronation occurs when, after your heel strikes the ground the foot and ankle do not rotate inward the normal 15%. This causes most of the weight and force of impact to be carried by the outer edge of the foot. As ones stride is completed, this also causes the little toe on the outside edge of the foot to do most of the work which will often times result in an even where of the tennis shoe. For people that under pronate it’s very important to use a soft (lots of cushioning) flexible running shoe. Also being aware of the fact that you have a tendency to under pronate and consciously aligning your foot more directly can help. In extreme cases one should seek medical advice.
Over pronation is by far the most common problem that people have well running jogging in rebounding. Overpronation occurs when one’s foot and ankle rotate inward further than the optimal 15% causing the impact be absorbed a sufficiently. Left untreated overpronation can be responsible for a number of sports injuries including but not limited to the following.
Tarsal tunnel syndrome
Anterior compartment syndrome
So how does one tell if they overpronate?
Probably the simplest way to tell if you have a tendency to overpronate is to take a look at a pair of your old tennis shoes. If the shoes show signs of an even where on the inside then you likely overpronate.
Another way that you can tell if you overpronate is to stand barefoot on a hard surface and look to see if your foot rests flush on the floor or if there is a well-defined arch on the inside if your foot rests flush on the floor then you overpronate.
What should I do if I overpronate?
The simplest thing to do is get a good pair of tennis shoes with solid arch support. However in extreme cases it may be beneficial to contact a podiatrist and be fitted for orthopedic insoles.
This video demonstrates how to replace the leg spring on your needak rebounder.
First tie a strong string piece of twine or shoestring to the large spring hook.
Then using a flat head screwdriver remove the rubber foot, or leg tip from your rebounder leg. Its a good idea to where a work gloves when doing this.
Pass the spring with the shoestring attached through the rebounder leg.
Attach the short hook of the leg spring to the metal tab which sticks out on the inside of the rebounder leg. Make sure the the spring hook is pressed all the way down on the metal tab.
Reattach the rubber leg tip to the rebounder leg.
For the step it is very important that you where eye protection and ensure you do not point the rebounder leg at any people, pets, or breakable objects. With a firm grip on the rebounder leg and string pull the spring so that it extends to the point that about 5 spring coils are exposed. Then carefully bend the spring at a right angle and slid it onto the side of the leg.
And finally reattach the rebounder leg to the rebounder.
The video above demonstrates how to replace the leg on your needak rebounder. If we will be posting another video shortly demonstrating how to replace a leg spring.
Removing a spring from the Needak Rebounder quite simple. All you will need is a ten inch screwdriver and if you have them a pare of work gloves. Start by removing the spring cover from your rebounder so that you can access the springs. Next for stability place your rebounder up agianst something solid like a wall or a couch.
Place the screwdriver between the two spring ends where they attach to the mat cleat as illustrative in the image below. While firmly gripping the screwdriver rotate the screwdriver handle so that the free end move towards the spring.
Assist the tip of the screwdriver with your thumb so that it passes over the top of the spring.
When the screwdriver is positioned over the top of the spring lift up on the handle while continuing to rotate the screwdriver so that it passes over the spring.
This will cause the spring to snap free of the mat cleat.
Here is a video demonstrating how to replace a broken or missing mat spring on your needak rebounder.
All that is needed to replace a needak rebounder mat spring is a large screwdriver, both a phillips or flat head screwdriver will work fine and the spring that you will be replacing.
When replacing the mat spring start by positioning your rebounder against an stable immovable object such as a wall so that the rebounder does not move while.
Remove the spring cover and if necessary remove the old spring from the rebounder frame and mat.
Insert the frame pin into the the frame of your rebounder and hook one end of the new spring through the eyelet in the frame pin. Place the screwdriver through the hook on the opposite end of the spring and then position the end of the screwdriver against the mat cleat as shown below.
With a firm grip on the screwdriver handle, push forward toward the rebounder mat with a quick motion. As the you do this the spring hook will slide downward toward the mat cleat.
When your fingers contact the rebounder mat the spring hook will slip into position over the mat cleat.
Note: Its a good idea to wear gloves and protective eyewear when replacing springs.
In this post we will explain how to safely open or unfold your Needak rebouder.
Lay the folded needak rebounder flat on the ground with the large hinge touching the ground as shown in the picture below.
Unfold the needak rebounder by placing one hand on the lower half of the rebounder to hold it securely to the ground using the other unfold the rebounder so that it is lying open and flat on its back. Be careful not to get your fingers caught in the hing while unfolding the rebounder. When the rebounder is nearly all the way unfolded the mat and spring tension will cause the rebounder to snap into place.
With the rebounder still flat on its back unfold the legs and slid them into place over the leg posts which extend about an inch and a half from the bottom surface of the rebounder frame.
Flip the needak rebounder over and set it on the ground so that it is resting on its legs. From this position attach the spring cover to the rebounder with the velcro straps and adjust the spring cover so that it covers the springs as much as possible.
Below is a video demonstrating the above process of unfolding and setting up the needak rebounder.
They say that prevention is better than cure. This is the reason why you need to live a lifestyle that promotes good health. One of the things that you should be doing regularly is exercise. If you are not a fan of going to the gym or using exercise machines and weights, then you would be delighted to know that there is one type of exercise that is very easy and fun to do and that is rebounding.
If you are not familiar with rebounding, it is a type of exercise that uses a rebounder or a mini trampoline. Rebounding is more than just jumping up and down though. There is so much that you can do with a rebounder.
One of the best things about rebounding is that it is very beneficial to the immune system, the part of out body that protects us from diseases and infections. This is because rebounding gently stimulates the lymphatic system which in turn helps it remove toxins from the body. Without the toxins, our immune system can do its job better. Rebounding is said to be effective in preventing different kinds of diseases including heart disease, diabetes, arthritis and even some forms of cancer.
One of the best things about rebounding is that it is a very gentle form of exercise. It is so gentle than even the elderly and handicapped can do it. The only real danger of rebounding among seniors is prolapse of organs. The connective tissues holding the organs of older people are weaker than those of younger individuals. The up and down jumping movement in rebounding can cause the organs to slip out of place. This can be prevented though by starting a rebounding routine gradually. Hand rails and stabilizing bars such as a Needak Stabilizing Bar can also be attached to the mini trampoline to serve as additional support for seniors and handicapped individuals.
Individuals do not need to spend a lot of time on a rebounder to get the most from rebounding. In fact., just a few minutes per day will already bring about great benefits. Rebounding can help alleviate the common aches and pains associate with old age such as arthritic pain and other joint pains. Rebounding can also help in eliminating toxins from the body because of its positive effects on the lymphatic system.
Who says you cannot workout if you are already old? With rebounding, you can workout once more.
You probably know by now that a rebounding workout requires the use of a mini trampoline or a rebounder. A rebounder is different from the regular trampoline that you are probably familiar with. Rebounders are smaller. They usually measure about 3 inches in diameter and 9 inches in height. They are also more durable than regular trampolines.
Rebounders are designed to absorb a great amount of force. High quality rebounders use space-age materials for the mat and special reinforced springs for the support. This is the reason why good quality rebounders can accommodate even obese individuals.
You can also get fordable rebounders. These are mini trampolines that can be carried easily while traveling. These are ideal for people who don’t want to miss out on the benefits of rebounding even when they are away from home.
You must choose a rebounder well. Cheap, low quality rebounders can do more harm than good. They can damage your nerves and your joints. To get the most out of rebounding, you must get a good quality rebounder such as a Needak Soft Bounce Rebounder. The best type of mini trampolines can be bought online. Avoid those that you can get from sports shops and departments stores.
One of the most annoying things about being overweight is the presence of love handles or excess fat that can be found in the sides of the belly. Some people like to joke about love handles but there really isn’t anything lovely about them. Fact is, having love handles can be deadly. Studies have shown that people with high amounts of belly fat are prone to acquire so-called lifestyle diseases such as heart disease, hypertension and diabetes.
The worst thing about love handles is that they can be very stubborn. Even if you do hundreds of crunches or situps per day, you will be hard pressed to eliminate your love handles. One type of exercise though has been proven effective when it comes to getting rid of love handles and that exercise is rebounding.
Rebounding is a form of exercise that involves the use of a mini trampoline, which is also known as a rebounder. Rebounding is effective because it combines the fat burning capabilities of an aerobic exercise with the muscle-toning properties of weight training. This means that rebounding will not only burn your love handles, it can also help you develop six-pack abs.
If you’ve tried a lot of workout routines already but to no avail then you should seriously consider rebounding.