Ankle pronation is when your foot rolls inward and your arch flattens, creating a tendency to walk on the inner part of your foot. Ankle pronation can be diagnosed by watching someone walk from behind. Your Achilles tendon is usually straight, but with ankle pronation it will bend toward the outside at the ankle. Over time, walking on pronated ankles can twist ligaments and tendons, and lead to heel spurs, plantar fasciitis, sprains and shin splints. There are several exercise that will help with ankle pronation.
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Walking in beach sand will spread your toes and help stretch out the tendons in the foot and back of ankle, according to sports medicine expert Gary Moller. Try to walk uphill on dunes if possible, and keep your feet in line with your kneecaps. Continue walking until your feet and ankles are fatigued.
Performing toe lifts for ankle pronation will help strengthen your arches and correct your stance. While barefoot, raise up on the balls of your feet, but push outward so you are mainly on the little toes. Your arches will curl as you bend. Lower and repeat slowly until you are fatigued.
Golf Ball Roll
The golf ball roll will loosen and relax your foot if done for about five minutes, twice a day. Sit comfortably in a chair and simply roll a golf ball under your foot, front to back, along the outer edge of the foot and the arches. Use as much pressure as you are comfortable with, suggests Dr. Kevin Wong of Today's Chiropractic LifeStyle.
Condition your arches and strengthen you feet by performing the towel scrunch. Sit barefoot in a chair and place a towel on the floor in front of you. Pull the towel in toward yourself using only your toes. Repeat six times per day.
Calf/Heel Stretch on Stairs
Stretching out your calf muscles and heels will help with ankle pronation. Stand with both your feet on the same stair. with your heels hanging off the stair. Bend one knee and lean forward until you feel a stretch in your calf. Hold for 10 to 15 seconds, then repeat on the other side.