Pronation is an anatomical position where the ankles are turned inward and the feet are turned outward. In severe cases, the inside of the foot is flat on the floor while standing. This is known as overpronation. Orthotics are often used to treat this condition, but you can also perform corrective exercises. The key is to strengthen weak muscles and stretch tight muscles. This will gradually bring your foot and ankle back into proper alignment.
Ankle Inversion
Ankle inversion is performed with a rubber resistance band. This is a valuable tool when it comes to corrective exercises for overpronation. Before you begin this exercise, take off your shoes and socks. Now anchor one end of the band to a sofa leg and sit in a chair with your right side facing the sofa. Carefully secure the band around your right foot and hold it just off the ground in front of you. Keeping your leg as still as possible, rotate your foot inward so your sole faces to your left. This is called inversion. Hold for a second and slowly move your ankle back to the starting point. After a set of reps, switch sides. The movement with this exercise is very subtle.
Ankle Eversion
Ankle eversion is the opposite of inversion. Begin the exercise the same as with inversion, except place the band around your foot that is farthest from the sofa. Now lift your foot slightly and rotate your ankle outwards. Hold for a second, slowly move your foot back in and repeat. Once you've completed a set of reps, switch sides. The goal with the inversion and eversion exercise is to create balance in the muscles on the inside and outside of your lower legs.
Towel Curl
A towel curl works the small muscles on the bottom of the foot, which are important for proper landing mechanics as you walk. To begin, sit in a chair with bare feet and place the towel on the floor in front of you. Place your right heel on the floor and toes on top of the towel. Steadily grasp the towel with your toes and curl them inward. As you do this, lift your foot up in the air as high as you can, but keep your heel on the floor. Reverse the movement to get back to the starting point, repeat for a set of reps and switch sides.
Wall Stretch
A wall stretch lengthens the calves and Achilles tendons which are often tight with ankle pronation. To begin, face a wall, place your hands on it at shoulder-height and stagger your foot position. Steadily lean forward and bend your front knee while keeping your back leg straight. Once you feel a good stretch in your lower back leg and the bottom of your foot, hold for 20 to 30 seconds. Slowly release and switch sides. When doing this stretch, make sure your toes are pointing forward.
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