When walking, running or standing, pronation is part of the gait cycle and occurs as the foot rolls inward and the arch of the foot flattens naturally. Overpronation is when pronation is excessive, and can lead to shin splints, plantar fasciitis, tarsal tunnel syndrome and bunions, according to Sports Injury Clinic. Exercises, performed every other day, can aid with overpronation. If pain persists after exercises, consult with a physician.
This can be done anywhere and all that is needed is a medium-sized towel. Start with a towel on the floor and curl it toward you, using only your toes. Spread the towel back out and repeat up to 10 times. To make this exercise more difficult, you can put a free weight, or a weight plate, on the end of the towel.
Golf Ball Roll
Pronation Running website recommends this exercise because it is simple, and all you need for it is a golf ball. Start by rolling a golf ball under each of your feet between 30 and 60 seconds. When you feel that the golf ball has touched one of the points where you feel pain, pause for 10 seconds and massage that area. Concentrate on stretching your muscles by pulling your toes up and toward your shins. Repeat three to five times as needed.
This will strengthen the shin muscles and increase range of motion to help with overpronation. Total Orthopaedic Care website states to sit with your injured leg and foot hanging off a bed or a chair. Slowly turn the sole of the foot inward and hold for a few seconds. Return to starting position and turn sole of foot outward. Hold again for a few seconds and return to starting position, counting as one repetition. Repeat for eight to 12 reps and one to three sets.
To support the lower leg, it is important to strengthen the calf muscles. Start with both feet shoulders-width apart, and toes pointed forward. Lift yourself up on your toes. Total Orthopaedic Care website recommends lifting the heels as high as possible, hold for five seconds and slowly return to starting position, counting as one repetition. Repeat eight to 12 times and one to three sets. To make this exercise harder, you can hold free weights next to your side for added weight.