How Athletes Can Fix 6 of the Most Common Form Deviations

Written by
Erik Taylor
If you're prone to injuries, currently experience pain when you run, swim or cycle, or even if you just want to take a proactive approach to prevent injury, take a two-minute test to see if there is any dysfunction in your soft tissue. Squat
in front of a mirror with your arms raised over your head, or—better yet—have a friend watch your body as you squat in front of him or her. Pay particular attention to the feet, knees, lower back, upper body and arms to find out if you have form deviations that could lead to muscular imbalances and potential injuries in the future.
The Issue: If Your Arch Flattens Out
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Your outer calves and peroneals (outer lower leg) are overactive. This dysfunction can cause plantar fasciitis. Your underactive muscles are the anterior/posterior tibialis and gluteus medius.
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The Fix for Flattened Arches
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Foam roll your calves and outer lower legs, and static stretch the calves and hamstrings post-workout.

Strengthening exercises: Complete 6 to 10 reps of single-leg deadlifts for 3 to 4 sets. Complete 10 to 12 reps of single-leg medial calf raises (angle your foot slightly inward) for 3 to 4 sets.
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The Issue: If Your Feet Turn Out
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Your soleus and outer calves are overactive. This can affect your ability to produce force when running. The underactive muscles are the medial calves, medial hamstring and gluteus medius/maximus.
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The Fix for Turned-Out Feet
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Foam roll your lower calves and outer lower legs, and static stretch the calves and hamstrings post-workout. Strengthening exercises: Complete 6 to 10 reps of single-leg deadlifts barefoot for 3 to 4 sets.
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The Issue: If Your Knees Cave In
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You are at a greater risk for an ACL injury. Your adductors, tensor fascia lata (TFL) and biceps femoris (short head of the hamstring) are overactive, and your gluteus medius and maximus, and vastus medialis oblique muscles are underactive.
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The Fix for Caved-In Knees
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Foam roll your adductors and TFL; static stretch your adductors, TFL and hamstrings post-workout.

Strengthening exercises: Complete three sets of 12 to 15 steps of lateral band walks on each side. Complete 5 to 10 reps of squats for 3 to 5 sets. Make sure to get your hip crease below 90 degrees, and don't let your knees cave in on the descent or ascent.
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The Issue: Your Lower Back Over Arches
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There is a good chance that you have tight hip flexors, which shortens your stride. The overactive muscles are the hip flexors, erector spinae and lats. The underactive muscles and the intrinsic core stabilizers and gluteus maximus.
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The Fix for an Over-Arched Lower Back
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Foam roll your hip flexors and lats. Use a lacrosse ball on your lower back (roll on both the left and right side of your spine). Static stretch your hip flexors, lats and erector spinae post-workout.

Strengthening exercises: Complete 4 to 6 sets of 15- to 45-second hold planks. Complete 3 to 5 sets of 5 to 10 reps of squats. Make sure to get your hip crease below 90 degrees, and don't let your knees cave in on the descent or ascent.
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The Issue: If Your Upper Body Leans Forward
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Your calves and hip flexors are overactive. This can affect your ability to produce power. The underactive muscles are the gluteus maximus and erector spinae.
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The Fix for a Forward-Leaning Upper Body
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Foam roll your calves and hip flexors; static stretch your calves and hip flexors post-workout.

Strengthening exercises: Complete stability ball cobras for 3 to 4 sets of 8 to 12 reps. Complete 5 to 10 reps of squats for 3 to 5 sets. Make sure to get hip crease below 90 degrees, and don't let your knees cave in on the descent or ascent.
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The Issue: Your Arms Fall Forward
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Your lats and chest are overactive muscles, and this can cause issues in the neck and shoulders. Your underactive muscles include the mid-to-low trapezius, rhomboids and posterior deltoids.
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The Fix for Forward-Falling Arms
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Foam roll your lats, and use a lacrosse ball to roll out your chest. Static stretch your lats and chest post-workout.

Strengthening exercises: Complete stability ball cobras for 3 to 4 sets of 8 to 12 reps. Complete TRX back rows or inverted rows for 3 to 4 sets of 6 to 10 reps.
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Fixing Form Takes Time
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If you are dealing with any of these deviations, it takes patience and persistence to start seeing changes. Creating a balanced, aligned body takes persistence, but you'll reduce your chance of injury, and your body will feel so much better.
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