If you start to notice issues with overpronation, it is a good idea to look for treatment options that will correct the problem and make your feet go back into proper alignment. You could go and talk to a doctor if the condition is really bad, but it is also possible to do a few actions at home that will help protect the feet and stop the issues with overpronation.
Let’s take a closer look at over-pronation and some of the different steps you can take to control & cure over-pronation from your own home too.
How to Treat Over-pronation at Home
Strengthening Exercises
The first thing that you can work on is strengthening exercises for the foot. This can help fight off some of the ankle pain that you have while making the foot stronger so that it is less likely to over-pronate in the future. Some of the different strengthening exercises that you can consider for your feet include:
- Short foot raise: You can sit or stand, making sure the feet are hip-width apart and flat on the floor. Now try to lift up the arches, without clawing the toes. Then release. You may not see much movement, but you should be able to feel the arches with this one.
- Heel raise: Start in a standing position with the feet hip-width apart. Now squeeze on the arches, slowly lift the heels, and then lower it back down.
- Demi plie: You will have your legs touching and the heels together, the feet turned out. Bend the knees slowly, making sure the feet stay flat on the ground. Try to go down as low as you can, hold for a few seconds, and then go back to start.
- Foot roll: Start in a standing position, keeping the feet hip-width apart. Roll the weight of the body to the outer edges of the feet and hold for a few seconds. Then go back to the starting position.
If possible, it is a good idea to do 10 reps of each move each day. If you have really bad arches and it is too hard to do these, then try to do as many as possible and then build yourself up to doing more as time goes on.
Daily Stretching
In addition to working on making the muscles of the foot and ankle a little stronger, there are also some stretches that you can do to help out with over-pronation.
Performing various moves throughout the day can make the tightness go away and will alleviate some of the strain that the ligaments feel in the legs and feet. Stretching is one of the best things for the whole body.
Calf Muscle Stretching will be done on a daily basis.
The first stretch we will take a look at is the calf muscle stretch. You want to face a wall and stand with your feet hip-width apart and your hands on the wall.
Shift the weight to be on the outside of the feet before squeezing the arches to stretch out the right muscles and make sure that you will not get injured when you do this. From there, you can tilt the upper body to go forward and move one leg 20 inches or so back, keeping both of the heels flat on the floor.
Hold onto this position for 10 seconds and then switch to the other leg to do the same thing again.
Plantar Fascia Stretching Will be Done Every Day.
It is always a good idea to stretch out the plantar fascia if you are worried about overpronation and other issues of the lower body. To work on this one, start in a sitting position with one foot placed on your opposite knee.
Holding the heel with the opposite hand and the toes with the other, gently pull the toes upward to the top of the foot. Hold for ten seconds and switch.
Wear the Right Shoes
The right types of shoes will make a difference when it comes to how supported your feet feel and whether you will suffer from overpronation or not. If you pick out a pair of inexpensive shoes, it may seem like a good deal, but can end up making foot problems even worse than before. It is worth it to splurge on a good pair of shoes to keep your feet safe.
There are different types of shoes that you can choose. It is possible to pick out over-pronation shoes, which are already designed with all of the support and features that you need to deal with the issues of over-pronation. These can be expensive though, and there are other shoes that provide a lot of support and can be good as well.
When picking out a pair of shoes, make sure that you pay attention to the amount of arch support that is in them. You need arch support, a deep heel, and a lot of comfort throughout the shoe to make sure that your foot is comfortable and will not roll around. Pick out shoes that fit snuggly, but are not so tight that they end up hurting.
Insoles and Orthotics
While a good pair of shoes can make a difference in the health of your feet, you can also consider whether a pair of orthotics will be able to provide some comfort and relief as well. There are a lot of good options that you can find online or at a local store, just make sure they are specifically designed to work for problems with overpronation.
These insoles can provide the necessary comfort and support that your feet need. They can easily slide right into the bottom of your shoe, making them a good addition to ensure that you will not have to deal with more issues due to overpronation.
If your overpronation is really severe or you are worried you have other issues in the foot, then a pair of custom orthotics can be a better choice. These are designed specifically for your foot, allowing them to correct any issues that may show up. It is possible to work with your podiatrist to make a pair or you can order from some great companies online.
Maintaining a Healthy Body Weight
If you are overweight or obese, your chances of having problems with overpronation will go up. While it is not the only factor that could cause this problem, maintaining a healthy body weight could help you alleviate some of the strain that is on the arches and the inner ankle, which may be enough to deal with the overpronation a bit better.
For those who are worried that their weight is a major factor in their over-pronation, there are a few tips and tricks that you can follow in order to fix the problem. These include:
- Get plenty of sleep so you can tackle the day
- Exercise each day to make the heart happy
- Drink lots of water and limit other beverages
- Eat foods that are whole and healthy for you
Gradual weight loss will make a difference and allow you a way to slowly get rid of the overpronation, especially if you take the time to do some of the exercises and stretches that we talked about before.
Taking Care of the Over-pronation
Over-pronation is a big problem for a lot of people and finding simple steps that will handle it and keep your feet safe can be critical if you want to avoid injuries and other problems as time goes on. If you are dealing with overpronation, using the tips above will help you get it under control and can even reverse the condition in your feet.
A pair of custom orthotics could be the right solution for your needs. At Bilt Labs, we have experience helping our customers find the best pair of custom orthotics to help with their feet, whether they deal with over-pronation or another condition at the time. Trust us to help you find the perfect custom orthotic for your feet, all from the comfort of your home.
Take our free analysis to help determine what type of orthotics will be best for you. If you have decided that a pair of custom orthotics makes the most sense for your feet, give us a call or leave your information so we can provide you with the relief that you need.