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How to Stretch the Arch of the Foot for Pronation

by
author image Timothy Onkst
Based in Harker Heights, Texas, Timothy Onkst has been writing about sports, fitness and health since 2003. His articles have appeared in a variety of publications including "Texas Roundball" magazine, Yahoo Sports, Fox Sports and other websites.
How to Stretch the Arch of the Foot for Pronation
Bare feet hanging over a canoe. Photo Credit Noel Hendrickson/Digital Vision/Getty Images

Over-pronation or flat feet is the leading cause of plantar fasciitis, according to Foot.com. This over-pronation leads to stretching of the plantar fascia, and that can lead to heel pain, arch pain and heel spurs. Stretching exercises are often used as a treatment for plantar fasciitis, and these arch-stretching exercises can reduce tension along the arch of the foot.

Step 1

Grab your toes with one hand and the middle of your foot with the other hand. Pull the toes back until you feel a stretch in the arch of your foot. The Sports Injury Clinic recommends holding the stretch for about 30 seconds and repeating it for five repetitions and three sets during the day for a total of 15 repetitions.

Step 2

Roll the arch of your foot over a round object like a small ball to stretch the arch area. The Sports Injury Clinic says that you should apply increasing pressure while repeatedly rolling your arch over the ball.

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Step 3

Push the ball of your foot against a wall, and keep the rest of your foot and your heel as flat as possible on the floor to stretch your arch. This stretch also works the front of the lower leg and the anterior tibialis muscle. Flash Mavi notes that by bending your knee to perform the stretch, you can also isolate the arch tendon.

Step 4

Press the ball of your foot into the ground, then raise your heel up off the ground as high as you can. This exercise stretches the arch tendon. Flash Mavi notes that you should keep your knee bent to isolate the arch tendon.

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