Hyperpronation of one or both feet while walking and running can lead to problems up the chain of movement. The leg can end up misaligned due to compensatory mechanisms of the knee and hip joints. Exercises that strengthen the muscles of hip flexion and rotation will help maintain proper form. Maintaining arch support and ankle strength is important too.
Over-Pronation Standing
While standing still in bare feet, your ankle joint should be straight, with corresponding straight legs. If the ankle bends inward, it is pronating. Walking barefoot at home, and using a wobble board or balance disc, will strengthen ankles. Reduce tight hip flexors by practicing self-myofascial release techniques such as foam rolling the hips and iliotibial band.
Running
Overpronation while running occurs when the foot strikes the ground and then rolls inward too much. Some degree of pronation is normal, but too much leads to inward movement of the knee, and compensating outward rotation at the hip. Strengthen the tibialis anterior by walking tip-toe a few times a day barefoot. Fallen arches also contribute to this problem. Pick up a towel or small object with the toes daily to improve the arch of the foot.
Adductors and Abductors
Since many people have tight hips and a weak lower back from sitting all day at work or school, it's important to keep the hip joint flexible and the inner and outer thigh muscles strong. This helps align the leg properly for walking and running. Stand with a resistance band under both feet, and shuffle to one side, holding the ends of the band in each hand. This works the outer thigh. For the inner thigh, perform lying side leg raises. Keep the quadriceps, hamstrings and lower back strong by performing wall squats.
Footwear
Prevent hyperpronation when walking and running by selecting the right shoes. A speciality sports store that offers a gait analysis can help select shoes with lateral support, and the correct pitch toward the forefoot. In some cases, especially when fallen arches are present, orthotic shoe inserts are the best bet to correct gait problems and prevent injury.
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