Pronation is the movement of the subtalar joint -- or the back motion of your foot -- as you walk or run. Over pronation occurs when pronation is excessive, and is particularly common in individuals with flat feet. Over pronation can lead to a variety of conditions, including shin splints, tarsal tunnel syndrome, bunions, tendinitis and plantar fasciitis. Performed regularly, exercises can help strengthen weak muscles and reduce over pronation as you walk and run.
Plantar Fascia Stretch
A plantar fascia stretch can help to strengthen the tendon that connects your heel bone to your toes. Place one of your feet -- the foot to be stretched -- against a wall. Your toes and the ball of your foot should be the only portion of your foot touching the wall. Your heel should be on the ground and the middle portion of your foot should be in the air. Slowly lean forward at your hip until you feel a stretch in the bottom of your foot. Hold this position for five seconds. Relax and repeat. Complete one set of 10 repetitions for each foot.
Heel Raises
Heel raises help to strengthen your calf muscles. Tight calf muscles can often lead to altered pronation, including over pronation. Stand with your feet shoulder-width apart. Your back should be straight and your knee should be extended. Slowly lift your heels off of the ground as high as possible so that you are standing only on your toes. This creates a stretch in your calf muscles. Hold this position for five seconds. Lower your heels back to the starting position and repeat. Complete one set of 10 repetitions.
Foot and Ankle Flexion
Foot and ankle flexion is termed dorsiflexion and plantarflexion. Dorsiflexion occurs when you move your foot in the direction of your body; plantarflexion occurs when you move your feet away from your body. Flexion can help to strengthen and increase the range of motion in your feet and ankles. Sit on the edge of a bench of a chair so that your feet are handing over the edge and not touching the ground. Slowly point your foot in the direction of your knee -- this is dorsiflexion. Hold this position for five seconds and then relax. Then point your toes downward away from your body -- this is plantarflexion. Hold this position for five seconds. Relax and repeat. Complete one set of 10 repetitions of dorsiflexion and another 10 repetitions of plantarflexion.
Towel Scrunch
A towel scrunch can help to strengthen the muscles in your foot that cause excessive pronation. Sit in a chair with your knees bent and your feet positioned flat on the floor in front of you. Place a medium-sized towel -- a hand or kitchen towel -- flat on the ground in front of your feet. Use your toes to scrunch the towel up. Relax and straighten the towel back out again. Complete 10 repetitions with each foot. Do this exercise barefoot.
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