Foot Pronation Exercises

What is Foot Pronation?

One of the most common musculoskeletal deviations that can cause chronic pain is overpronation of the foot. This is where the foot flattens and the weight collapses inward or toward the midline of the body.

This can irritate the plantar fascia on the bottom of the foot causing fasciitis. Over time this imbalance in the body can cause overuse and pain in the ankles, knees, hips, and even up in the back.

Pronation refers to the inward roll of the foot during normal motion and occurs as the outer edge of the heel as it strikes the ground and the foot rolls inward and flattens out.

A moderate amount of foot pronation is required for the foot to function properly, however damage and injury can occur during excessive pronation.

When excessive pronation does occur the foot arch flattens out and stretches the muscles, tendons and ligaments underneath the foot.

The lower leg turns inward putting the knee and hip out of alignment causing the back to be rotated.

Foot Pronation Exercises:

Ball roll:

Standing or sitting roll the bottom of your foot over a spiky reflexology ball or a golf ball. Roll it back and forth and over any sore spots for up to 2 minutes each day.

Use a softer ball like a tennis ball if it is very sore. You should feel slight discomfort only when doing these foot stretches.

ISOMETRIC INVERSION AND EVERSION OF THE FOOT:

Exercises:

For Supination: Place ball or pillow between feet and invert or squeeze the ball between your feet, hold for 2 seconds and relax, repeat for 10 repetitions.

Place a ball or pillow on the outside of the foot against a wall or solid object and evert or press the foot outward into the ball to strengthen the lateral side of the foot and ankle. Press on hold for 2 seconds and relax, repeat for 10 repetitions.

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