Self Care for Over-Pronation

Over-Pronation is a contributing force behind many foot and ankle problems including plantar fasciitis, tendonitis, hammertoes, bunions, and flat feet.  Over-pronation also contributes to some knee, hip and low-back pain. Controlling pronation is a great first step toward helping these conditions.

To treat Over-Pronation, follow the step-wise approach below. All devices shown are available at our On-line Store and similar products can be found at other retailers. 

If you don't notice improvement in your symptoms within 2-4 weeks of starting treatment, see a podiatrist for a comprehensive evaluation. In or near Mesa, Arizona schedule an appointment with Dr. Clement.

 

1. Stretch your calf muscles daily.

Tight calf muscles and Achilles Tendons pull on the Subtalar Joint and lead to Over-Pronation. Every day, stretch your calf muscles 4 times for 60 seconds on each leg as shown below:

 



2. Strengthen the muscles that support the arch daily.

The complex of muscles that support the arch can be strengthened through simple toe-raise exercises. Do 40 repetitions of both legs together and 40 repetitions of each leg by itself. Repeat 2-3 times. This can be done with or without shoes.

 

Toe Raise Exercises

 

 

3. Wear supportive footwear any time you are on your feet. 

Most often we think of supportive footwear as only athletic or orthopedic shoes, but these days there are more types of shoes available than previously, including some sandals. 

 Vionic Sandals

 Vionic with Orthaheel Technology

 

 

 

4. For additional support, wear an orthotic device in your shoes. 

An orthotic improves the support of any shoe and further decreases the amount of over-pronation your foot may have. 

 

Powerstep Full Length Orthotics

Powerstep Full-Length Insoles

 

Powerstep 3/4 Length Orthotics

Powerstep 3/4 Length Insoles

 

If you don't notice improvement in your symptoms within 2-4 weeks of starting treatment, see a podiatrist for a comprehensive evaluation. In or near Mesa, Arizona schedule an appointment with Dr. Clement.