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Overpronation Exercises and Stretches

When your foot starts to roll inward a little more than is normal, it is going to cause some issues to the foot. This condition is known as overpronation and can lead to many injuries to the foot, ankle, and lower body, especially if you are a runner or participate in many athletic events.

When your foot continues to roll inward, even after you take a step, it can cause issues and many injuries along the way. It is common for patients with this condition to suffer from heel spurs, plantar fasciitis, and Achilles tendinitis to name a few. Finding effective therapies, such as overpronation exercises, to help fix this problem can be a life-changing decision.

While the right footwear and a custom orthotic can be a good place to start, you may also find that doing the right exercises can be smart for your feet and can leave them protected and safe along the way.

Let’s look at some of the best exercises you can do to prevent overpronation and keep your feet strong.

What Are Some Overpronation Exercises and Stretches to Try at Home?

overpronation exercises and stretches

There are many different exercises that you can try that will help strengthen different parts of the foot, such as the arches, which will then make the issue of overpronation less of a worry.

Some of the best exercises that you should consider doing if you are worried about overpronated feet include

Towel Crunch Exercise for Overpronated feet

This is a simple exercise that will help you to work a lot of different parts of the foot and only needs a towel and a comfortable place for you to sit along the way. Some of the steps that you can take to do this foot-strengthening activity include

  • Find a chair and sit down with your feet bare. Make sure that a towel is spread out on the floor right in front of you.
  • Using just your toes, you will try to scrunch up the towel and pull it to yourself on the chair.
  • Repeat for five to ten times each repetition to give the foot a good workout.

Tripod Push Foot Workout

The purpose of this one is to make the arch of the foot a little bit stronger. When the arches are in good working order, they can support the foot and can make overpronation a little less likely. This one is simple to use and can do a lot of good for strengthening those arches. Some of the steps you can use for the tripod push include

  • You are going to make your pivot points out of your heel, the little toe, and the big toe. Using those three points, you can press your foot into the ground.
  • Now it is time to work on squeezing all of those points together. This should be done to force the arch to contract a bit.
  • Hold this contraction for five to ten seconds depending on your strength before releasing.
  • Do five to ten reps on each foot.

Stretching Your Heels

It is also a good idea to do some heel stretches to ensure that you get all parts of the foot and that nothing is left behind. This one not only works on the heel, but it is a great stretch to work on the Achilles tendon. Some of the steps that you can utilize for the heel stretch include

  • Stand up nice and strong, making sure you pay attention to posture. You can then put one of your feet about a step ahead of the others.
  • Now you can bend the front leg and push forward, putting all of the weight onto that front foot, but you need to ensure that the back leg remains straight. This helps to get you a good stretch right at the back of the leg as well.
  • You need to hold onto this position for at least 30 seconds. Then you can come out of it and work on the other leg.
  • Start with just four repetitions on each foot and build up to more if you need.

Clamshells Compensating Overpronation

This one may have a strange name, but it can be a good option to work on many parts of the foot at once. It is often used to help strengthen the side of the foot and can help compensate for some of the issues of overpronation. Some of the simple steps that you can use when it comes to doing clamshell include

  • While lying on your side, you will bend the ankles and the knees so that they can come together.
  • Now you will want to open and close the knees while keeping the ankles together, just like you would with a clamshell. You can use a resistance band on the thighs as well if you would like a bit of resistance.
  • You can do this ten to 15 times and then switch to the other side as well.

Calf Raises for Lower Body Strengthening

This is a great stretch whether you are dealing with overpronation or you just want to work on some of the ligaments in the bottom half of your body. The purpose of this one is to help provide more strength to your calf muscles so they are not as tight and you can move around more than before. Some of the best steps for the calf raise include

  • While standing up well, you will want to lift on both heels, getting them as high off the ground as you can.
  • Hold this position for at least five seconds and then lower yourself back down to the ground.
  • Repeat this 15 to 20 times per set. You can also do it with one calf at a time to work on balance and coordination.

Jump Squats for Lower Body Improvement

If you are trying to take care of your lower body, then there is nothing better than adding a few sets of squats to the mix. A jump squat is a great option for you to use here. This one in particular is going to do some good work on the calf muscles as you move around. Some of the steps that you can use for the jump squat include

  • With the toes turned out a bit, you want to allow the feet to be a little bit apart.
  • While keeping the spine erect, you can send the hips back and then bend the knees so that the glutes are down lower than the knees.
  • From this position, you will want to take a jump and then land as softly on the ground as possible. This can take a bit of time to get used to.
  • Repeat ten times.

Single-Leg Deadlift

This is a good one to help with a few things of the lower body, but not just the feet specifically. Many people choose this to tone and strengthen the glutes and improve their balance and gait simultaneously. Some of the steps that you can choose include

  • While standing, you shift the weight onto the left leg, making sure to lean forward at the hips.
  • Lower the left hand to the floor and then lift the right leg backward at the same time. You will need to do a small bend on the left knee to help with this.
  • Return to the starting position and then repeat that, but use the alternate leg this time.
  • Complete ten to 15 reps of that in each session to see some of the best results.

custom insoles for overpronationManaging Overpronation by Exercising Your Feet

Overpronation can be a common problem that a lot of people start to notice as they get older. There are many possible causes, but strengthening the muscles and ligaments can be one of the smartest decisions that you can make to prevent this condition and some of the injuries that you may have at the time.

Summary of Problems and Pains of Overpronation:

  1. Ankle and Knee Pain: Overpronation can lead to improper alignment of the ankle and knee joints, resulting in chronic pain.

  2. Arch Pain: Overpronation often causes the arch of the foot to collapse, leading to arch pain and discomfort.

  3. Foot Fatigue: Individuals with overpronation may experience increased foot fatigue, making it challenging to remain active for extended periods.

  4. Reduced Balance: Overpronation can reduce balance and stability, increasing the risk of injuries, particularly during physical activities.

How Bilt Labs Custom Orthotics Can Help Overpronation Sufferers:
  1. Pronation Correction: Bilt Labs custom orthotics are designed to correct overpronation, aligning the ankle and knee joints and reducing pain.

  2. Arch Support: Custom orthotics provide tailored arch support, preventing arch collapse and promoting overall foot comfort.

  3. Reduced Fatigue: By promoting proper foot mechanics, custom orthotics can significantly reduce foot fatigue, allowing individuals to remain active for longer periods.

  4. Enhanced Balance: Custom orthotics enhance balance and stability, reducing the risk of injuries and allowing for confident and comfortable physical activities.

Custom orthotics by Bilt Labs are the solution for overpronation sufferers, helping to correct pronation issues, alleviate pain, and enhance overall comfort and stability.

Our team is here to work with you when it comes to overpronation or any other conditions of the foot that you may be worried about. We understand the importance of taking care of your feet and that you need the right team there to answer your questions and come up with the best treatment plan. For an idea of what type of custom orthotic might be best for you, try out our free analysis tool.