Pronation refers to the action of your foot rolling inward as the arch flattens out. Pronation is a normal part of walking and running that provides shock absorption to your feet. Overpronation is when your foot rolls too far inward, causing problems like Achilles' tendinitis, shin splints, bunions and plantar fascitis. Shoe inserts and custom orthotics are often used to treat over pronation. Performing certain exercises can also help.
Scrunching a Towel
Scrunching a towel strengthens the muscles of your toes and feet and can help you with overpronation. To perform the exercise, sit in a chair and place a towel on the floor in front of you. Reach out with your foot and scrunch up the towel with your toes. Do three sets of six repetitions three to five times per week.
Internal Rotation
You will use the help of a resistance band to perform an internal rotation of your foot. Attach one end of a resistance band to a stationary object or have someone hold it, and one end to your foot, so the band is on the outside. Pull your foot inward against the resistance six times. Perform three sets, three to five times per week.
Ankle and Calf Stretch
Performing a traditional calf stretch can help you with your overpronation problem. Place your hands against a wall with your right leg bent and forward and your left leg straight out to the back. Lean forward, keeping your left heel on the ground, to feel a stretch in your left calf muscle. Hold the stretch for several seconds and repeat on the other leg.
External Rotation
The external rotation movement is done with a resistance band, similar to the internal rotation. Sit in a chair and place one end of a resistance band around your foot and the other end around a stationary object so the band is on the inside. You can also have someone hold it if you prefer. Rotate your foot toward the outside against the resistance for three sets of six reps, three to five times a week.
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