Exercises for Foot & Ankle Pronation

It is normal for your feet to pronate or roll slightly inward with each step. Overpronation happens when the foot and ankle roll too far inward as you walk, placing abnormal stress on your arch and heel that may cause pain, instability, and poor alignment.

Wearing PowerStep® Pinnacle Maxx Pronation orthotic insoles and performing exercises for overpronation that strengthen the foot, ankle and lower leg muscles can help you manage pain, prevent injury, and correct overpronating feet. This article features the best 7 exercises for overpronation that you can do every day to treat and control overpronated feet.

Can you correct overpronation with exercises?

A 2020 study revealed physical therapy exercises for the feet, core, and hips can correct pronation problems in as little as nine weeks. If caught early, such as in childhood or after an injury, exercises that stretch and strengthen foot, ankle and lower leg muscles may also help treat overpronation symptoms and prevent recurrence.

While overpronation exercises can relieve pain and improve stability, they are not a cure for overpronation. By preventing potential future problems and conditions like plantar fasciitis, flat feet, or chronic instability, these exercises contribute to your overall foot health and quality of life.

The best way to treat overpronation is with a two-part approach of performing ankle pronation exercises as well as wearing PowerStep orthotic insoles for overpronation. A low arch insole or a corrective orthotic with firm arch support improves alignment, stability and motion control while relieving pain.

What muscle weakness causes overpronation?

Muscle weakness in the feet, ankles or lower legs can cause feet to overpronate. The primary muscle that controls the natural pronation of the foot is the tibialis posterior, with helps stabilize the lower leg, supports the medial arch, and assists with ankle movement. Weak calf muscles, shin muscles, and damaged tendons in the arch of the foot can also contribute to overpronation.

Exercises for overpronation focus on strengthening these muscles and reducing the amount of pressure placed on the foot to relieve pain, improve balance, and give you better control of your stride.

How to Use Insoles with Foot Pronation Exercises

When doing exercises for overpronation with shoes on, you should wear footwear with enough support and cushion to absorb shock, help with alignment, and keep your feet and ankles stable. Unsupportive shoes are a common cause of overpronation and may worsen the problem, especially if you are a runner with flat feet.

Overpronation inserts are easy to add to your current running shoes, walking shoes, or everyday shoes for enhanced support for flat feet or pronated ankles. PowerStep insoles for overpronation have firm arch support, a posted heel to realign the ankle, and extra shock absorbing cushioning to keep your feet from rolling inward, improve stability, and provide comfort.

8 Exercises for Overpronation

Overpronation exercises target the key muscle groups that affect foot pronation and stability, strengthening them to improve symptoms, relieve discomfort, and help correct your gait. If you feel pain during these exercises, stop and consult your doctor about other treatment methods including podiatrist-designed PowerStep orthotics for overpronation.

1. Heel Stretches – Stretches & Strengthens the Achilles Tendon

1. Stand with one foot a step in front of the other.
2. Bend your front leg forward while keeping your back straight.
3. With all your weight on your front foot, you should feel you back leg stretch.
4. Hold for 30 seconds, then repeat on the other leg.
5. Repeat 4 times on each foot.

2. Calf Raises – Strengthens the Calf & Ankle

1. Stand with both feet on the ground.
2. Slowly lift your heels. You can hold onto a nearby wall for support, if needed.
3. Hold your heels up for 5 seconds, then slowly lower them back down.
4. Repeat 15 to 20 times.
5. You can also perform this stretch on a step or staircase, raising your heels up and below the step to fully stretch and strengthen your ankles and calf muscles.

3. Walking on Tip Toes – Improves Balance

1. You can perform this exercise barefoot, however wearing tennis shoes helps with balance.
2. While standing, slowly lift your heels until you are standing on the balls of your feet.
3. Slowly walk forward for 5 steps, then stop and lower your feet to the ground.
4. Repeat 10 to 15 times.

4. Walking on Outside of Feet – Trains the Arch & Strengthens the Ankle

1. You can perform this exercise barefoot, however wearing tennis shoes can prevent excess ankle rolling and instability.
2. While standing, tilt both feet outward until you are standing on the outside edges of your feet.
3. Slowly walk forward for 5 steps, then stop and return to a normal standing position.
4. Repeat 10 to 15 times.

5. Tennis Ball Roll – Massages the Arch

1. Sit with your feet flat on the floor.
2. Place a tennis ball under one foot.
3. Sitting straight up, roll the ball under your foot for 2 to 3 minutes.
4. Switch to the other foot and repeat.
5. Repeat 3 times on each foot.

6. Towel Scrunch – Strengthens the Foot

1. Sit in a chair barefoot with a towel spread out on the floor below you.
2. Place one foot on the towel. Using your toes only, pull the towel towards your body.
3. Once the towel is fully pulled in, spread it back out and switch feet.
4. Repeat 5 times on each foot.

7. Tripod Push Up – Strengthens the Arch

1. Either seated or standing, press your entire foot into the ground.
2. Squeeze your big toe, little toe, and heel in towards the arch, forcing it to contract.
3. Hold for 5 seconds, then release.
4. Repeat 10 times on each foot.

8. Clamshell Exercise – Strengthens Leg and Hip Muscles to Compensate for Overpronation

1. Lying on your side, prop yourself up with your forearm.
2. Bend your knees and ankles together.
3. Open and close your knees slowly, keeping your ankles pressed together. 
4. Repeat 10-15 times.
5. Use a resistance band around your knees for additional strength training and resistance.

Fix Overpronation with PowerStep Insoles & Exercises

You can treat symptoms of overpronation and prevent painful foot conditions by wearing arch supporting orthotic insoles and performing exercises that strengthen muscles in the lower legs, ankles, and feet. Clinically proven to prevent and relieve pain from conditions caused by different forms of pronation, PowerStep orthotic insoles are the best insoles for overpronation.

References:

Lowe, W., & Chaitow, L. (2009). Foot, ankle, and lower leg. Orthopedic Massage, 77–115.

Sánchez-Rodríguez, R., Valle-Estévez, S., Fraile-García, P. A., Martínez-Nova, A., Gómez-Martín, B., & Escamilla-Martínez, E. (2020). Modification of Pronated Foot Posture after a Program of Therapeutic Exercises. International Journal of Environmental Research and Public Health, 17(22), E8406.