When your foot hits the ground while walking, it undergoes several movements in each step. Your heel initially contacts the ground as you walk forward, which is known as pronation. Your foot moves forward until you are putting more weight on the front portion and the toes, a movement known as supination. Both pronation and supination make up the stance phase of a step. Stepping down incorrectly during pronation over an extended period of time can cause damage to the muscles of the lower leg.
Over-Pronation
Some pronation is necessary, because it will help you to navigate uneven terrain and promotes balance. Although people use their heels to step forward in pronation, you may be stepping down onto your heel at a slight angle. When this angle is large, this is known as over-pronation. This incorrect movement may eventually strain the muscles of your ankles and lower legs as they work to compensate and control your gait. You may need the help of a physical therapist if over-pronation is causing pain in your feet or problems with walking.
Ankle Stretch
Your physical therapist may have you perform some stretches that can help the ankle, which can better provide support for your gait. To stretch the ankles, stand upright and place your hands against a wall. Keep both feet flat on the floor and bend slightly at the knees. Your hands should be about shoulder level on the wall with your elbows bent. Slowly lean in toward the wall to feel a stretch in the back of the ankle. Hold this position for up to 20 seconds and then repeat five times.
Achilles Stretch
The Achilles tendon is responsible for connecting the muscles of the lower leg to the bones in the ankle and foot. If you over-pronated, your Achilles tendon may bend at an angle, which can lead to tendinitis, muscle cramps or further problems with walking. You may perform some stretches specifically for the Achilles tendon. Standing and facing a wall, place your hands on the wall at about the level of your shoulder. Place one foot in front of the other, bending the knee of the front leg, but keeping the knee of the back leg straight. Lean into your bent knee and toward the wall, feeling the stretch in the Achilles tendon at the back of the foot. Hold the stretch for 20 seconds and repeat up to five times.
Other Therapy
Your physical therapist may help you with other treatments for over-pronation of your feet. In many circumstances, you can correct the situation by wearing special shoe inserts called orthotics, typically custom-designed for your gait with an arch that supports your steps. If you are having pain because of over-pronation, your physical therapist can use other types of treatments, such as heat or cold, traction, immobilization or electrostimulation. All of these therapies can help to control pain while you are working to adjust your steps.
