There are a number of pronation exercises that aim to prevent the foot and ankle from excessively pronating. Strengthening exercises, particularly for the ankle muscles that support the foot arch, are often used to help maintain the arch while walking or running. Self-massage of the tight tissues around the foot and ankle, especially on the bottom of the feet, also may help prevent overpronation. It’s important to be aware that, although there are a number of pronation exercises, many people believe the underlying causes of pronation cannot be effectively treated.
Overpronation is a common problem among runners and other athletes. While it isn’t a major problem on its own, overpronation can result in excessive strain on other parts of the body, including the knees, calves and hips. In many cases, overpronation cannot be corrected through exercises, because it can be a genetic problem, but there are some situations in which exercises may help reduce the effects.
Some people believe excessive pronation is caused by a weak tibialis posterior muscle. The tibialis posterior is toward the lower end of the calf and runs down the inside of the leg before attaching to the top of the foot arch. Pronation exercises often involve strengthening this muscle.
To perform a tibialis posterior strengthening exercise, the person stands with the feet in line and knees facing forward with a slight bend. The weight is put on the outside of the foot, so the arch lifts up. While maintaining this position, the person then rises up on the toes until the weight is over the smaller toes. Once the end position has been achieved, the person lowers back down, before repeating the exercise.
Other people believe overpronation is caused by tight tissues on the bottom of the feet. For this reason, pronation exercises often include self-massage to loosen these tissues. An effective way of massaging the bottom of the foot is by gently rolling the foot over a tennis ball, pausing on any spots that seem sore. If pronation exercises such as this cause increased pain, then one should stop immediately.
Strengthening the outer ankle muscles also may assist with overpronation. To strengthen these muscles, a person should sit on the floor with legs outstretched in line with a wall. A ball is then placed between the outside of the foot and the wall. Slowly, the person pushes the foot outward into the middle of the ball and holds for several seconds before repeating.
