Pronation happens when your ankle rolls in slightly while walking or running, pushing down on your arch and flattening your foot.If you over-pronate, your feet can flatten, causing pain and increasing your risk of injury.Don't despair if you think you over-pronate.You can strengthen your arches by stretching and fixing pronated feet.You need to seek medical care if you still have problems.
Step 1: At all times, wear supportive shoes.
When doing an activity that causes your foot to strike the ground, supportive shoes are important.A stable base can be found in thick-soled shoes.Arch support should be offered by the shoes.It is a good idea to shop at the end of a long workday when your feet are puffy and sore.This makes sure that your shoes aren't too tight.If you can, get your gait analyzed.You can use this to find the best shoes for you.
Step 2: For an easy solution, use one-size-fits-all inserts.
It is possible to support your arches with orthotic inserts, which do not require a prescription.They can prevent injuries.If your shoes don't have built-in arch support, you should use arch inserts and wraps.Some inserts need to be trimmed to fit your shoes.If you only buy one pair, you will need to change them between pairs of shoes.You don't need inserts for athletic shoes that have good arch support.Generic orthotics can be found over the counter at most stores.You can purchase them online.
Step 3: Lose some weight.
Carrying extra weight puts a lot of stress on your feet.It increases your risk for over-pronation.To limit your risk, keep your weight within a healthy range.Exercise for at least 30 minutes a day and eat a balanced diet.
Step 4: You should stretch your feet and legs every day.
Overpronation can cause muscles stress and tightness, so stretching your legs and feet will help.Try exercises like rolling a golf ball on the underside of your foot.Stand with one foot on the ball at a time and move your foot over it, pulling your toes towards your shins.If you want to massage the tissue in your foot, do this for 30 seconds-1 minute.Placing your foot in a neutral position as you can, then pushing your big toe down without collapsing at the foot or ankleThe muscles under your foot will be strengthened by this.A calf stretch.Place one foot behind you and push the heel towards the ground, then try to pull your foot and toes towards your shin.The stretch should be held for 30 seconds on each leg.
Step 5: The person should perform a demi plié.
Stand up with your legs together.Keeping your heels touching, turn your feet so that your toes point outward.Slowly lower yourself and bend at your knees.As you lower yourself and return to your original position, keep your heels pressed against the floor.Using slow movements, stretch 10 times a day.Don't push yourself too far down.When you start to feel uncomfortable, stop.
Step 6: Roll your feet.
Stand with your feet apart, using a wall or chair for support.Roll your weight back to the center of your foot slowly.If you roll your ankle, keep your movements slow.The stretch should be repeated 10 times a day.Toe Curls and Heel Raises improve your foot support, stability and shock absorption.
Step 7: Do calf stretches.
In front of you, sit in a chair with your legs extended.Take your feet off the ground and reach toward your toes.Hold the stretch for 1-2 seconds.The stretch should be done 10 times a day.Calf stretches can help relieve the flattening of your foot.Flat feet can be worsened by a tight achilles tendon.
Step 8: Visit a doctor.
A doctor ofodiatric medicine is an expert on foot conditions.X-rays may be taken to make sure you get the right treatment.If you're diagnosed with over-pronation, they'll recommend you wear supportive shoes.They may recommend physical therapy to strengthen your arches.You can either get a referral from your primary doctor or look online.If you want custom-made orthotics, a podiatrist can fit you.
Step 9: If you have persistent over-pronation, get custom-made orthotics.
They're made just for you, so they provide better support than over-the-counter options.A pair of inserts can be made for you based on your podiatrist's evaluation.They will make sure the inserts fit properly after the doctor orders the orthotics for you.According to your doctor, use your orthotics.You have to remember to wear them with any shoes you choose.
Step 10: Go for physical therapy.
If you want to strengthen your arches, you should work with a physical therapist.The physical therapist can teach you how to do the exercises correctly.Ask your doctor for a referral.
Step 11: While standing, check your feet to see if there is a gap beneath the arch.
Stand and look at the mirror.There is a small gap between your foot and the ground if you look at your arch.If you don't see a gap, you may have pronated feet.If you can't see your feet, ask someone you trust to look at them.
Step 12: Look at areas that hurt.
Stand with your feet hips-width apart, pointing straight head, and pay attention to the pain in your lower body.Pain in your foot, ankle, leg, knee, hip, or lower back can be caused by Overpronation.Identifying areas of pain can be an important clue as to how you walk or run overpronation.You can take an online self-assessment quiz to help identify pain caused by overpronation.To find an overpronation quiz, look for it on the website of a health service.
Step 13: If you're a runner, look at your shoes.
You can tell a lot about your feet by the wear on your soles.The middle of your soles will wear out more than the rest of them if you experience over-pronation.It is most noticeable on running shoes.Check the shoes you wear most frequently, as they are more likely to show wear than a pair you haven't worn often.
Step 14: To find the full width of your foot, examine your footprint.
Place a few sheets of paper on the floor.Wet the bottom of your feet, then walk across the paper or paper towels.Look at the prints to see how much of the middle of your foot is visible.If you experience over-pronation, you will likely see the entire width of your feet.Half of the middle part of your feet is normal.
Step 15: At a running store, you can get your gait analyzed.
A specialized machine can be found in some running stores.A treadmill is connected to a computer and you can walk or run on it.If you have over-pronation, it can determine if you need corrective footwear.The service may not be available at all stores.
Step 16: If you still aren't sure, get examined by a podiatrist.
A definitive diagnosis of over-pronation can be made by the podiatrist.After a physical exam and X-rays, they can make a proper diagnosis if you have a different issue.They will be able to determine the cause of your foot issues so that you can correct them.Ask your primary care physician for a referral.