Pronation describes the natural process of the inward rolling of your foot when the outer edge of your heel strikes the ground and your foot flattens out. Excess pronation, known as flat foot, can result in flattened arches and overstretched foot muscles. Advanced conditions may affect your hips, knees, ankle, back and foot functioning. Natural ways to help pronation can relieve symptoms, stretch and strengthen muscles and help your body operate at a healthier level.
Stretch Tendons
Activities such as running may place extreme stress upon the Achilles tendon and cause the foot to overly pronate, resulting in a condition known as Achilles tendonitis, according to the physical therapy firm of Nicholas Institute of Sports Medicine and Athletic Trauma. A natural way to help pronation involves doing some gentle calf stretches in order to avoid further injury and restore flexibility to your tendon. Start by standing and facing a wall. Extend your arms at shoulder-height and place your opened hands onto the wall. Place your left leg closer to the wall with the knee gently bended. Keep your right leg knee straight. Gently lean your upper body toward the wall while stretching out the back of your right knee. Hold this stretch for 10 seconds. Slowly return to the original position. Relax for 10 seconds. Repeat this exercise five times. Reverse legs and do the exercise again.
Massage
Gently massaging your foot muscles can provide pain relief while also gently stretching muscles. Massage stimulates blood circulation to the area and carries healing nutrients into the tissues, which can speed the healing process. Massaging can also provide trigger point relief to muscles and neuromuscular dysfunctioning in the leg and foot, according to an article written by licensed massage therapist Whitney Lowe in "Massage Today." Do a gentle foot massage on yourself by sitting upright in a firm chair with feet firmly planted on floor. Gently lift your injured leg and place the ankle onto your opposite knee. Use both hands to gently massage your entire foot from ankle to toes. Include the area between your toes. Massage for two minutes. Relax for 20 seconds. Repeat the massage two times.
Lose Weight
Obesity, or extra body weight, places additional stress upon the entire body, including your feet and arches, according to the American College of Foot and Ankle Surgeons. Losing weight can be a natural way to help pronation. Start eating a low-calorie, nutrient rich meal plan consisting of a variety of foods from each of the food groups, including vegetables, fruits, lean protein and lean dairy. Eat high-fiber foods, such as whole grains, that fill you up with fewer calories, leaving you with a sense of fullness for longer periods of time. Increase your physical activity to burn more calories and improve your overall health. Including a variety of favorable calorie-burning aerobic activities, like water walking, swimming, bicycling or dancing will help keep your interest level up.
Proper Footwear
Wearing the proper footwear plays a key role as a natural way to help pronation. Pronated feet need shoes that fit well, provide stability, contain supportive cushioning, are comfortable and allow enough room for your foot to move without causing pain or discomfort. Putting special inner heel wedges, known as orthotics, into your shoes can support a flatfoot while lowering risks of developing tendinitis, according to the American Academy of Orthopaedic Surgeons. More extensive cases may require specially fitted orthopaedic shoes that support the arches.
References
- NISMAT; Treatment of Achilles Tendinosis; Nicholas Institute of Sports Medicine; 2007
- Massage Today; Understanding Overpronation; Whitney Lowe, LMT; 2007
- Foot Health Facts; Flexible Flatfoot; American College of Foot and Ankle Surgeons; 2009
- AAOS; Orthotics; American Academy of Orthopaedic Surgeons; 2002
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