Overpronation is the situation wherein there is an unwarranted foot rolling that is above the normal range of motion. When this happens, the weight of the person is being transferred to the medial part of the foot. Overpronation also affects not only the foot but also the functions of the leg, knee and the hip.
Since this is like an action where one part can affect the whole, it is essential that we correct overpronation before it can lead to more serious and painful injuries. People might take overpronation lightly until there comes an injury because of it. But should you still wait when you can easily prevent it? A visit to a podiatrist can help you minimize or even prevent foot injuries Dr. Paul Klein is a podiatrist who specializes in helping people with foot conditions.
One way to correct overpronation is to exercise your foot. These exercises listed below may help correct the overpronation of your foot. Always check with your doctor first before starting any exercise plan.
Golf ball roll
- Have the golf ball roll under each of your foot for 30-60 seconds each while stopping for 10 seconds on any painful spot.
- Pull your toes up and toward your shins for three to five times as this will help stretch your muscles.
- Not only is it beneficial to all of your senses, yoga is done barefoot which will help improve the muscles on both of your feet. It also helps improve your flexibility and prevent further injuries.
- Place one of your foot forward and one foot backward with your hands on the wall.
- Keep your heel on the ground while leaning forward and keeping your right knee straight.
- Rotate your toes in and out. Do this for 30-60 seconds.
Big Toe Pushdowns
- Stand straight with your foot and ankle placed in a neutral position.
- Push down your big toe. Take note that you should not let your ankle to roll in.
- Do this for 5 seconds and repeat 10 times on each side.
- Have a medium sized towel on the ground and curl it towards you using your toes.
- Spread the towel back.
- Repeat 10 times on both feet.
These are just easy exercises, except perhaps for yoga. But rest assured that it will go a long way in relieving the symptoms of overpronation.