There are a number of different exercises that you can try that will do wonders for strengthening the muscles and tendons of the feet, keeping them strong, and making sure that you can cure and heal some of the issues with overpronation. Some of the top exercises to help with overpronation of the feet include:
What are the Top Exercises for Overpronation of the Feet?
If you are dealing with overpronation, it is important to work out all those muscles and ligaments to make sure they are strong and ready to take on the work of the day. There are several different exercises that you can do to help make the feet and legs stronger and to help prevent issues with pronation including:
Strong Big Toe Exercise Helps with Overpronation
The next thing that we are going to work on is making the muscles of the big toe a bit stronger. These can take quite a bit of a beating when you have an overpronation problem, so taking the time to work on it can be a benefit.
To start this one, you will want to make sure that the feet are aligned a few inches apart from one another, with the toes facing forward. You will want to work on raising the arches with the effort starting in the butt. At the same time, push down using your big toes. The tension is going to be so great when it comes to strengthening the muscles.
Your goal for this one is to hold the position for 30 seconds, or as long as you can the first few times. You can then repeat 5 times until you get stronger.
To Cure Overpronation, One Must Do the Stand Like a Duck Exercise
This can be a fun one because you can mess around and even do it with the kids if they are nearby. You will want to first find a flat surface to stand on, putting the heels together and having the toes face out, just like a duck would.
When you are in this position, which may feel a bit funny in the beginning, you will gradually roll the feet out to help raise the arches a bit. At the same time as you are working on the arches, you will want to squeeze the glutes and tilt the pelvis a bit. Your goal is to hold onto this position for 30 seconds and then repeat it five more times to really work the arches.
Reach and Lunge Exercise Prevents Overpronation
Now it is time to bring in some of the lunges to help us get the work done. If you have ever done a lunge before, you know that they are great for working on a lot of different parts of the lower body and helping them to get stronger. We will use this one to help with that as well.
We will start this with a lunge forward with one leg and then we can reach across the body using the opposite arm. This reach may seem unnecessary, but it will engage the gluteus muscles while benefiting the rest of the system as well.
As you are doing the lunge, make sure that you are pressing down with the big toe of the front foot to make the muscles around the toe a bit stronger and to improve balance. You will need to repeat this motion five times and then switch around so you can work on the other side of the body at the same time.
Doing Golf Ball Massage and Roll Can Resolve Overpronation
This one could be argued to be more of a massage for the foot and a relaxing technique than a stretch or an exercise. But it is still going to be a good one to use. Maybe save it for the end of the workout so that you can give the feet and their muscles and tendons a break after all of the hard work.
For this one, you will be able to just sit down a bit. Bring out a few golf balls to get started, setting them on the floor in front of your chair and then rolling your bare feet over them. You need to let this occur for at least a minute. It will usually feel pretty good, especially if your feet are tired, so go ahead and do it for longer if you would like.
Even though this will feel good, it is a great option that will relax the muscles while making them a bit stronger as well. You can change the pressure that you feel, ensuring that you are getting the most out of it all.
If One has Overpronation, Doing Balance Squat Exercises is the Best
If you have ever done any kind of workout routine in the past, then you know just how good squats can be for your whole body. This one will be a little bit different compared to the traditional squat, but the point is to work on your balance and really strengthen some of the feet and arches so they can carry you through life.
You will need to stand on a step or another raised surface that is stable with one of your feet. You can then allow the other foot to hang free. If you need some help with the balance, you can have it touch the ground lightly, but try to keep it lifted up if you can.
When you are ready, you will be able to go down into 5 shallow squats on one leg, making sure that the foot holding the weight will press down with the big toe. As you are doing the squat, you can reach across the body with the arm that is opposite your foot bearing the weight. This can make sure that the whole body is getting a good workout. Do 5 times on each side.
Towel Lift and Curl Treats Overpronation
This is a great exercise that you can work on to strengthen the muscles and ligaments of the foot, all while sitting down and doing something else. You can start out with a hand towel and build up to something that is a little heavier and bigger later on if you choose and want to make the foot stronger.
To get started with this one, you can take a hand towel and make sure that it is laying out as flat as possible on the floor in front of your chair. When you are ready, you can use the toes of both feet to pull it your way a bit at a time, crumpling the towel up during this time. Once the towel is all crumpled, you can use the toes of one foot to lift the towel up before repeating on the other side.
While this can sound simple to do, it is actually quite a bit of work. You may only be able to do it once the first time and then will need to take a break. When you start to notice the exercise is a bit harder, add a weight plate or a dumbbell to the towel to add a little more challenge and to make the toes and the foot a little stronger too.
Handling Overpronation in the Feet
There are a lot of different things that can cause overpronation in the feet, but doing the proper exercises can make all the difference in protecting your feet and making sure that all the ligaments and tendons will be strong enough to carry you through life without the pain and discomfort. Try out a few of the exercises above to see how well they work.
At Bilt Labs, we can provide you with the assistance that you need when it comes to overpronation and other issues with the foot. We are known for creating some of the best custom orthotics that you can order online and have delivered straight to your door. Custom orthotics can be a welcome relief for your feet, so trust us to work with you for the best results.