Exercises for Foot Pronation

Foot pronation is the inward roll of your foot as it flattens on the ground. Some amount of pronation is normal and necessary, but overpronation is a common problem that can lead to numerous injuries, especially overuse injuries, Injuries include shin splints, knee pain and injury, plantar fasciitis and other foot injuries, bunions, and achilles tendonitis, according to the Sports Injury Clinic.

  1. Exercise Goals and Preparation

    • According to the Team Doctors Treatment, Rehabilitation and Training Center, the goals of using exercises for foot pronation are flexibility, joint alignment and strengthening, and overall coordination. However, if the foot or ankle has any inflammation or swelling, first relieve that using anti-inflammatories or other therapy.

      When your foot overpronates, there's a muscular imbalance in the feet and calves: Some muscles are too weak and loose, and some muscles are too strong and tight. You want to balance the muscles.

    Relaxing and Stretching the Feet

    • The stretches in this section are adapted from Foot Health & Your Practice by Dr. Kevin Wong.

      While sitting, place a golf ball under your bare foot. Roll the ball with a comfortable pressure from the front of your foot to the back, and along the arches and outer edges. Do for five minutes on each foot. This relaxes and stretchs your feet.

      Stretch your toes: Sit in a chair with one foot crossed over the opposite knee. Grasp your foot with your hand and slowly bend your toes toward your knee. Hold for 10 to 15 seconds.

      Stretch your calf and heel: Place your hands on a wall for support, with one leg in front of the other. With your back leg straight, your heel flat on the floor, and your foot pointed straight ahead, lean slowly forward, bending your front leg until you feel a stretch in the middle of your calf. Hold for 10 to 15 seconds.

      Stretch the bottom of the foot: Place your hands on a wall for support with one leg in front of the other. Keep your heels flat on the floor and slowly bend both knees until you feel a stretch in the lower part of your leg. Hold for 10 to 15 seconds.

    Strengthening Your Foot

    • To strengthen your foot, Wong recommends sitting in a chair with a bath towel flat on the floor. With your bare foot, pick up the edge of the towel.

      To strengthen the muscles on the outside of the calves (the peroneals, which are responsible for the action opposite of pronation), sit in a chair and place tubing around your feet. Turn your feet out and then back in.

      To strengthen the large muscle (tibialis anterior) on front of the lower leg, stand with your feet facing forward, place weight slightly on the outside edges of the feet, and rise up onto your toes.

    Considerations

    • Start gently and gradually increase your repetitions. Remember that the easiest exercises are the ones you need the least. You might want to ask a physical therapist or exercise specialist to design exercises for foot pronation that fit your situation.