Your Total Foot Care

Excessive foot and ankle pronation is a common problem among many people. Over time, this can lead to chronic ailments that are difficult to manage because they involve the joints of your feet – specifically ankles or knees! Fortunately, there’s some light at the end of the tunnel for you though: In this blog you will learn ankle and foot pronation exercises that will help correct excessive pronation in these areas with the goal being preventing future problems caused by it.

What is overpronation?

Overpronation is a condition that causes the ankle and foot to roll inward as it absorbs shock during movement. Over time, this can lead to chronic ailments such as plantar fasciitis or Achilles tendonitis if left unchecked!

This passage talks about how over- pronating can cause excessive inflammation in certain areas of your body which could result from many different treatments but typically includes wearing supportive shoes with cushioning for more comfort when walking around all day long at work

Types of Overpronation

Excessive Overpronation

The most common type of overpronation is when a person’s foot rolls inward excessively as they run or walk. This often leads to increased pressure on the arches and heel of their feet, causing pain in these areas which can quickly become chronic if left untreated for an extended period time frame.

Chronic ailments are caused by inflammation affecting certain parts such as toes (hallux limitus), ankle(gout) metatarsalgia – this condition occurs when there has been damage done from repeated stress placed onto one area too much.

Normal Overpronation

Plantar fasciitis is an inflammation of the Plantar Fascia, which connects your weight-bearing part of the heel to other parts you use when running or walking. It typically occurs due to excessive inward rolling in overpronation but this can be caused by stresses on other muscles too so there are many causes for this condition!

Overpronation can destabilize your body when walking and running.

When you overpronate, the foot spends more time in contact with the floor and forces it to bear weight. This can lead to chronic ailments that are difficult for people who have this condition to try to manage without aid from medical professionals like podiatrists or chiropractors. If left untreated then Over-overpronation could result in pain such as Achilles tendinitis, plantar fasciitis (a disorder that causes inflammation of one’s soleus muscle), shin splints patellofemoral pains iliotibial band syndrome among other injuries.

Are you an overpronator?

If you have been feeling pain in your ankles from when it rolls inward, then there is a good chance that they overpronate.

To determine how much this affects your walking style and level of severity for pronation issue take these steps: pick up some paper to help with standing on one foot while still making sure not to forget about the other leg being straight out at hip height; next inside this outline draw an imaginary line down towards where their toes would be if they were pointing forward instead (or drawing circles).

– Repeat this process with your other leg and compare both outlines. If you notice a large difference between them, then there’s a high chance that overpronation is an issue for you! Over time it can lead to chronic ailments such as plantar fasciitis or Achilles tendonitis

Wet foot test for Overpronation

The wet foot test is the easiest way to know if you’re an overpronator or not. If your arch collapses when standing in water, then that’s a good indication that there may be something wrong with how often and for how long during the keel-to-knee phase of running/walking (or any other activity).

How do I correct for overpronation?

One of the most common running injuries is overpronation. It can lead to chronic ailments like iliotibial band syndrome, plantar fasciitis, and Achilles tendinitis in addition to other lower extremity issues including patellofemoral pain or even inflammation that occurs along your leg called Piriformis Syndrome (PFPS). The symptoms are often caused by poor footwear choice which has excessive toe boxes but also when feet roll too much during activity.

Exercises to correct over-pronation

There are several exercises that can help correct overpronation. These include the following:

– Plantar fascia stretch
This is a simple stretch that can help alleviate pain along the bottom of your foot and reduce overpronation.

– Calf stretches
This improves flexibility in both muscle groups as well as helps you to engage them better when running or walking.

– Ankle mobility exercises like toe raise, heel drops, and ankle circles for example; all of these are simple to do but make sure you avoid ankle rolling which can be harmful.

– Hip strength exercises like side leg raise, abductor/adductor lifts, and bridges for example; all of this help one’s body to stabilize core musculature that is essential in preventing overpronation from occurring at the feet.

Other exercises that can help correct overpronation include:

– Running exercises like hip flexor drills are very beneficial if you’re an overpronator.

– Ankle strengthening exercises using resistance bands or ankle weights are also great for correcting this issue in addition to barefoot running techniques when possible too.

There are many other corrective exercises for those who suffer from overpronation.
If you are an overpronator, you may want to look into the corrective exercises and activities

Tips to help pronated like the pros

With overpronation, you may be at risk for a variety of injuries in both your feet and ankles.

Over time this can affect your health even further by causing pain that becomes difficult to manage with medication or surgery as an option only after all other treatments fail them out completely- fortunately, there are exercises one could do at home if it’s too cold outside during winter time (such as heel raises) –or just about anytime the Sun shines bright enough–to help correct their problem AND prevent its recurrence!

Custom insoles

If you often suffer from overpronation, then there’s a good chance that your running or walking shoes need replacing. The insoles in most pairs of footwear are not designed to help correct this issue and the cushioning may actually be doing more harm than good by encouraging users to roll their feet even further.

There is hope though. Custom insoles that are designed to support feet and correct overpronation can be a great investment for those who may have been suffering from the negative consequences of this condition for far too long.

Many specialty stores offer these products at an affordable cost, but even if they don’t you’ll want to comparison shop before buying your new shoes online – you’ll find that the prices vary by as much as $50 depending on where you shop.

If possible, it’s best to try your new insoles at home before getting fitted for a pair of shoes – this will ensure they fit properly and make sure they provide enough support to correct overpronation (if not eliminate it altogether).

Supportive shoes

If you are an overpronator, your chances of experiencing running injuries are higher than those who under-pronate or do not suffer from this condition at all.

However, there is good news – supportive shoes that help correct pronation can be purchased inexpensively and will protect your feet without breaking the bank!

Shoes designed for overpronation are relatively inexpensive because they don’t offer the bells and whistles that you’ll find in more high-end footwear.

Just remember to look for additional features like quality cushioning, support straps or laces to prevent injury, good tread on your new shoes so you can still run outside when necessary (especially during winter), and a lightweight design that will not add extra weight to your feet.

Focus on your stride

Overpronators should focus on shortening their stride and increasing the time in which they spend with one foot firmly planted on the ground.
This can help train your muscles to work together more efficiently – if you shorten your stride, then it’s easier for them to absorb shock without overcompensating during movement.

Additionally, you should wear shoes that are well-cushioned in order to help your feet absorb the impact you experience when running or walking.
If there aren’t enough shock absorbers in place, this will only lead to more problems down the line because it makes it much easier for overpronation to occur with each step taken.

By focusing on a shorter stride and greater stability when exercising, you can help correct bad form in order to reduce injury risk.


Our podiatrists can help you with any pronation concerns that you might experience.  

Call us today at 281.395.FEET (3338) to schedule an appointment in Katy, West Houston, Copperfield, Galleria, or Memorial areas. We look forward to helping you!