Exercises to Correct Over-Pronation in Runners

[@SportsInjuryPhysio]

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[@ranjanasingh2446]

I had been to so many physiotherapist and not a single one explained over pronation so well. The way you explain and and work on the root cause is awesome. Deep gratitude from bottom of my heart. Thank you so much!!!

[@cherylannebarillartist7453]

Thank you so much! I’ve been working on this all summer (after having knee pain).

[@SportsInjuryPhysio]

You're welcome!

[@carolemeers4003]

Thank you, these are brilliant exercises. I have knee pain from over pronation on my right foot, I was already doing the towel toe scrunching exercise but the others are going to be so helpful. Thanks again for sharing 😌

[@xlReap64]

Hii do you have any update?

[@deniseloyer3689]

Due to 3 extremely bad ankle sprains in the same month , I developed gradually over-pronation until here I am 40 years later in pain. Everything you said in your video applies to me. You are the only video that explained it so well. Thank you so much for your kindness. My questions are how many repetitions at one time and how many times per day...for the towel scrunching with toes....for the pressing the big toe on floor.....for the inward elastic pull....for the practices of correct sitting/standing/standing on one foot. I have already noticed a difference also now my eye can catch my foot to tibia alignment with a sagging arch and a strengthen arch ...I know what to look for . Thank you so much for being so clear!!!

[@andrewmcfarlane3274]

Did you find long term results from completing these exercises?

[@bdecillis420]

This is amazing!! Thank you so much for sharing! I have so many issues from an over pronated foot.. it’s taking me 5 years to finally figure out all my hip knee and back and shoulder pain are from my Right over pronated foot!!!!!! 😭

[@devanshgaur1692]

Hip , knee and lower back is ok but Shoulder!!

[@QuickNewsFeed]

well, you are still good because it took me more than 10 years.

[@GabriellaWalsh-i5m]

Thankyou - great video and just what I was looking for - I dislocated my ankle and fractured my tib & fib a year ago and have been struggling to reawaken my foot arch and lose the probation. This explains it so clearly and how to correct it - massive improvement thankyou so much .

[@SportsInjuryPhysio]

Glad it helped!

[@sparkly_pixel]

This is unbelievably helpful! Often had ankle, knee and hip pins after a long walk and this makes absolute sense! Thank you so much for the information 🙏🏻🙏🏻🙏🏻

[@oreoandoz7723]

Best video on this on KZbin, thank you!! I hope it's not too late for me -- I'm 60, have had overpronation since a toddler (didn't get the recommended corrective shoes lol) -- my legs now look like Ms, going in at the ankle and knee, and my feet are curved into a C shape. Hopefully, the bones/joints aren't too malformed now to start to make some corrections. I'll do these faithfully for as long as it takes! Any improvement is helpful, as my knee joints and hip joints are in bad shape from being so pulled out of line. Thank goodness for KZbin (and you!) - how did we ever live without it?!

[@SportsInjuryPhysio]

Glad you found this helpful. Best of luck!

[@akbhardwaj6238]

I watched a alot of videos gathered alot of info & I got that best exercises are : big toe press, heel rise, walking barefoot with straight foot while rising arch (start with a few step)

[@XunoHa]

I literally love you with all my heart, can't express how much this has helped.

[@xlReap64]

You mean it fixed ur overpronation ?

[@elevan2760]

I think this video is the one i've been looking for.. After reviewing all the ankle related vids you have, this one nails it!! Thank you for the content.

[@SportsInjuryPhysio]

Awesome, thank you!

[@chintanvyas1868]

God bless you. You are very kind and helping over pronators get better.

[@kayl2807]

I felt such intense muscle pain on the outside of my thigh and glute when I stood in the correct position. I’ve had pain my whole life but this pain felt like using muscles I’ve just never used before. I can’t wait to keep exercising it and finally walk normally.

[@xlReap64]

Hii do you have any update?

[@tbcgbvcb]

It's been 10 months already. Give us updates @Kay L #Kay L

[@andrewmcfarlane3274]

Did you find long term results from completing these exercises?

[@memorabiliatemporarium2747]

Thank you... Finally something that makes sense out of my pain Thank you, thank you, thank you...!

[@SportsInjuryPhysio]

You're welcome!

[@basmasalama8491]

the 2nd half helped my knee pain a lot !! THANKSS!! how often should I do these exercises to see results but without causing damage??? - I'm recovering from right ankle OCD microfracture surgery

[@manuelgonzales2570]

Excellent video. Thank you!

[@SportsInjuryPhysio]

You are welcome!

[@legend0r]

Thank you so much! Very helpful to put my fingers under my big toe and teach my brain that this is the force you need to put into each step

[@QuickNewsFeed]

thank you a lot for informing, i had a sprain 12 year back and after some time of that i started feeling pain in knee and hip,, i had so many x ray and mri phisiotherapy, for knee and hip,,but no doctor could see it was all heppening because of the overpronation and loose ligament in the ankle..

[@r.anthony8685]

Hello. Can you tell me how you found out about your loose ligament? I 've twisted my ankles several times in my life and now I am experiencing extremely frequent pain, months after a short period of excessive work out, and feel very desperate. Thank you.

[@QuickNewsFeed]

@@r.anthony8685 Anterior Drawer test and or talar tilt test from a good doctor or PT, can tell you. I had bad time that it took 12 years then one of the doctors confirmed me, and because i had complete tear i had to go for surgery. Visit a well-experienced foot and ankle doctor. Because in the case of foot and ankle it is very hard to find the exact cause of problems. You can see the Anterior Drawer test on google or youtube.

[@r.anthony8685]

@@QuickNewsFeed Thank you very much!

[@sharni888]

U teach the best exercises for this foot problem n explain it in a very clear n calm way👍🙂. Thanks.

[@Hossam.Abostate]

Super helpful! My feet got a good workout going through these movement!

[@metalsoup6950]

Super super useful video!! Thank you!!

[@SportsInjuryPhysio]

You're welcome!

[@vernalachance6809]

I have vanicular problem right now it’s very sore ,I will be doing these exercises hope it helps me out

[@majesea]

Excellent instructions

[@PitaVeHumus]

Absolute goldmine of information! thank you!

[@SportsInjuryPhysio]

Our pleasure!

[@matthobbs2740]

This has been a great help thanks.

[@MitsosDA]

I have some confusion about the following: The result of a treadmill video analysis I did recently was that I pronate (right foot) and that my ankle is rolling inwards. But the first contact on the ground is on the right upper side of my right foot, to roll in afterwards (initial supination?). I think here the supination is consciously done by me to correct for the overpronation. Feet: When being static I have pain or stiffness across the front ankle (verdict from Dr. Google: anterior ankle impigement). I also have tight plantar fascia, slight hollow foot and high instep. Other symptoms (after excercising and physical days): lower back pain right side. During the treadmill session I wore new shoes with lots of cushioning and no support, aggravating the pronation (much more pronation with shoes than barefoot). However, when I wear overcorrective footwear, suddenly a new sort of pain emerges: metatalsargia. Especially when I'm running too slow or in inhibited fashion. My questions: 1/does my description fall into the category of overpronation and are above excercises suitable? Or is it more supination (with own specific excercises)? 2/Is it possible that because of corrective tilts in upper body, correcting for foot pronation, (pelvis, shoulders, etc.) that my one leg feels longer than the other, while there is no real visible difference? Sorry for the longevity of my comment.

[@gaythugsmatter7029]

Bro this relates to me 100%...wish i had a solution as well

[@deew412]

Thank you. I am going to do these

[@Crispr00]

Did it work?

[@elaineclarke2666]

Thank you so much for this! Really good clear explanations

[@SportsInjuryPhysio]

Glad it was helpful!

[@tristanwegner]

very logically explained

[@lindabradshaw2454]

Thank you very much this is really helpful x

[@seanelliott5175]

Awesome stuff Thankyou!

[@SuperOnit1]

Good afternoon Congratulations for explanation and exercises.Meanwhile can you do a similar video but for supination problem? Thank you

[@rahuldebuka1]

Hi, how many times should we do the first two exercises in a day !

[@rattybabby]

This is great, thank you!

[@SportsInjuryPhysio]

You're very welcome!

[@goodhabit8567]

Thank you very much

[@SportsInjuryPhysio]

You are welcome

[@_pvn]

Thank you.

[@SportsInjuryPhysio]

Welcome!

[@floxendoodle942]

Wonderful video! I have a question, though . . . As I walk, should I be pressing my big toes down with each stride so that my arches raise up a bit, thereby helping me not to overpronate?

[@SportsInjuryPhysio]

You will very likely give yourself an injury in overworking one of your muscles or tendons in your foot if you do that. It is best to take advice from someone who has actually assessed you and can make a recommendation based on your specific needs but usually it works better to build strength and just do gentle corrections to movement patterns rather than contract or try to push with certain parts as you walk.

[@floxendoodle942]

@@SportsInjuryPhysio Thank you so much for your reply! And thank you for the work you are doing in your videos! God bless!

[@jonpynn]

Very good video.Clear instructions.Thank you !

[@SportsInjuryPhysio]

Glad you found it useful Jonathan. xm

[@ajsimwork8887]

Great content. Thank you!

[@SportsInjuryPhysio]

Glad you liked it!

[@taraspysarskyi2136]

thanks so much

[@sugunstubbs5141]

Thank you so much one of the best of video 👍

[@guitarman7575]

Very helpful thanks. Very well explained.

[@chiarad7633]

Oh my God, in fact I siffered from an ankle strain last year, and after several months I ended up witha painfull tibialis posterior tendinopathy....I am a martahoner, and I had to stop as I didn't heal. Thank you for theese exercises: they are so effective! But I wonder how have I to manage it having bilateral allux valgus, as the allux balls are greater than the minis toe balls...It's so sifficult to press them down to the floor....

[@SportsInjuryPhysio]

Hallux valgus is an extremely common thing and it is mostly due to genetics and foot shape that predispose you to it. Sometimes muscle weakness higher up in the leg (e.g. glutes) can contribute to poor movement patterns (e.g. knees turning in excessively) that can place extra strain on the inner part of the foot and also contribute. If you wanted more specific rehab advice and help with getting back to your normal activities, this is something that our team of physios can help you with via video call. You can read more about how the online consultations work here: www.treatmyachilles.com/

[@ki_mh1603]

Thank you so much for this. I have back and shoulder pain because of not addressing my overpronation and was searching for more info on this and found you

[@SportsInjuryPhysio]

Hi Kirsten, glad you found it useful. Like with all muscles it takes between 6 and 12 weeks but to see lasting change you'll have to form a habit of doing something weekly even once you've nailed it. The good news is that the stronger you get the more you can just incorporate it into other exercises. xm

[@ki_mh1603]

@@SportsInjuryPhysio thanks - great advice. Glad to hear that there is hope of a light at the end of the tunnel of pain haha

[@andrewmcfarlane3274]

Did you find long term results from completing these exercises?

[@allmyfriends159]

Thank you so much.......

[@pan6545c]

Great help thank you!

[@ckrutherford1137]

This is just a great video. I've had lost tib tendonitis for 4 mo. Therapy hasn't helped, but I hope these exercises do. Do you recommend a particular kind of shoe?

[@SportsInjuryPhysio]

One that supports the foot arch and is not too flexible. No sandals or flip flops

[@Crispr00]

Did this help?

[@yasithdissanayake4556]

Would jumping rope help with overpronation?

[@aladincabaltican3490]

i really enjoy this video.

[@eddielodise3011]

TY!

[@shobz56]

Very very nice explanation.... I sprained my left ankle couple times.... I am suffering from over pronation... 2 days back... I got orthopedic sandals custom made ..but I can't wear it for more then 5 mins max...it is very painful...then I have to take painkiller...I really am.confused wat to do...... do u think the exercises cure the over pronation ? I even have a calcaneal spur which is very painful... please help....

[@SportsInjuryPhysio]

Hi there, We cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/

[@ericchevalley]

Fantastic!

[@ericwideman7538]

What do you think about orthotics while doing the exercises? Helpful or slow the process?

[@SportsInjuryPhysio]

It's not a straight-forward answer - it has a few ifs and buts: 1. If your feet need the orthotics, you have to wear them until you don't need them any more 2. You can't go from wearing them to just nothing because that will likely overwhelm your foot and cause an injury 3. So if you want to stop using them you have to wean off them slowly for short periods to start with 4. Not everyone can get to the point where they don't need orthotics - it depends on your foot type, ligament strength etc.

[@nataliarevelo486]

Would these exercises work or be appropriate if the lesion is in the medial meniscus? I had a bike accident and landed on my knee cap. The X-ray shows that my femur and my tibia are too close together on the medial side. The accident was 8 years ago, but I still get pain on my medial side of the knee, under the patella, in my arch (the pain fits with what you describe in another video as tarsal tunnel syndrome), my inner side of the heel, and the ball of my toe. My foot is definitely over-pronating and my small toes get tingly at times and are very weak.

[@vitor301980]

Weak glute medius and minimus can also contribute to over pronation as well, correct?

[@tulsimahanto5539]

Should I use different sole in day to day life?

[@MrAnkit007007007]

My ankle slipped during tennis and i had bad sprain in my left ankle kind of trauma. First weeks there were no symptoms just some swelling. I started fysio after 10 days because I realised something went wrong. I got peroneal tendon issues and lot of pain on lateral side a bit deep inside. I visited orthpedic and according to him no problem with ligaments and tendons. He said lateral gutter impingement and referred me for orthotics. I was not able to walk longer and was finding diffculties in standing. Later podiatric gave me orthotic and i feel much better in it. I see my left leg pronates and arches are there where no force on ankle. Any advise to go back to normal? Will exercises help? I have still pain on my lateral side.

[@CiaránFay-v4q]

I have been having a lot of issues with shin splints over the past year and have recently done a gait analysis that said i overpronate. Would these exercises help reduce the stress on the shins when running?

[@SportsInjuryPhysio]

Yes, they may help reduce your overpronation but you may want to rather get tailored advice from a physio who assessed you because they may not be right for your situation

[@alexeynaryshkin]

Hello! Thank you for the video ! I’ve got plantar fasciitis and i tried so many things , stretching, massage , but I feel like probably the problem is weak foot and the arc. I will try these exercises, but I wonder if the weak arc muscles can cause overpronation and then it makes me step on the fascia? Thank you in advance)

[@zamzamadnan5822]

Hey did these work?

[@kelvinmacharia3715]

I get lots of pain on my posterior tibialis because of the over pronation. As i do the exercises you have recommended can still do my running exercises?

[@SportsInjuryPhysio]

Hi Kelvin. You should only run if you can do so without pain. If you continue to irritate the Tib Post it won't get better.

[@spawnrequash]

Can adductor problems cause overpronation? Or if its ITB syndrome should we start from the foot itself ? Or it can correct itself when the itbs gone

[@Pvm_enthuasist]

Sorry if this was covered in the video but if I have over pronation in one foot should I only train that side or should i be doing both feet?

[@SportsInjuryPhysio]

Not essential to train both feet, but it would be a good idea.

[@corinagarza5940]

I had an ankle or foot sprain that never got rehab my dr. Never sent me and I have an extremely pronated foot I want to be able to run for exercise but my knee causes me pain... do u recommend any type of running shoe? & do u think exercises will help the foot really come up off pronation?

[@RandomGuy-cy7tv]

Exercises can help reduce stress on muscles. Can not correct overpronation. Overpronation can be corrected by surgery only. We have to control our pronation basically. I am planning to use ASICS gel kayano 26 and use custom orthotic. PS: My feet are severely overpronated and my knees hurt too.

[@RandomGuy-cy7tv]

You can write to me if you want, I too am trying to solve my problems

[@RandomGuy-cy7tv]

Hey! Just an update. I bought ASICS Gel Kayano 26 and they are amazing

[@77mranthony]

Great video! Thank you so much! How many repetitions do you recommend and would you advise to perform the exercises if your foot is in pain? Thanks again!!

[@Crispr00]

Did anyone find help from this?

[@MrsSpcDomo]

LOL wats up with your screen name tho???

[@Crispr00]

@@MrsSpcDomo I plead the 5th

[@LANDYV]

I just figured out what my problem has been! I knew my foot was not supposed to slant this much I have been having severe pain, swelling, tight legs and I'm over over over pronated. My question is is it possible all these symptoms are because overpronation?? Thanks, I tried all the exercises and my ankle is swollen and it hurts very very bad should I wait till morning when they are not swollen or try the exercises either way??

[@SportsInjuryPhysio]

These exercises may not be right for you - they are for people who are not injured and just want to strengthen their feet. It would be best if you get your injury diagnosed and exercises prescribed that are actually specific for your injury. If you wanted help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/

[@giovanbattistafichera8439]

I see you've got a pair of Brooks Ravenna there, which have some arch support. Would you recommend using this kind of shoe to overpronators or a more minimalistic/neutral shoe?

[@SportsInjuryPhysio]

They were great until they redesigned them 🤨 I liked them because I need cushioning for my metatarsals but prefer lower heel as it allows me to run on mid to forefoot more easily. Only go for less support if you're going to put the effort in to strengthen your feet and work on your running style. Otherwise you'll end up with injuries xm

[@delaniamercouris9392]

I struggle with this because my toes tend to spasm up after my spinal cord injury what can I do to To relax these spasms in my toes

[@SportsInjuryPhysio]

Just stretching them with your hand - long sustained stretches switch the spasm off and then one can often do gentle moves - also don't try to do big movements at start - aim for just 10% and over time it will get easier.

[@speed_will]

If yo do yoga warrior 1,2,3 pose u will never have foot or knee or leg issues again I couldn't run for 8 years but when I did yoga I can run again it because i broke my left leg but iam good. Now cause of yoga

[@vernalachance6809]

How many times a day should I do this

[@corrieaizon11youcanaizon4]

i am a stroke victim and my left foot is so weak that i couldn't push the towel towards me,can you give me some simple exercises for supinated foot for stroke patients.thank you so very much

[@SportsInjuryPhysio]

Stroke rehab is a bit more complicated because every person ends up with slightly different symptoms. We only specialize in sports injuries - you would get better advice from asking a physio who specializes in neuro rehab

[@sheenaferguson857]

Great

[@Christfollower48]

I knew I walked inside of foot, overpronated, but also found out through watching myself walk on a video that I duck walk been working on staightening my feet when walking, and doing inner hip rotation exercises for the duck walk. My big toe is bent toward second toe, not big time, 2nd toe slightly longer, my main issue is my 1st metatarsal is bipartate, the outer 1st metatarsall gives me pain after about an hour of tennis, especially when up on toes which I need to do, or when taking off, x rays were negative, no mri yet, pain not there when walking, will these exercises help this issue even know you say press down on the 1st metatarsal but also the last metatarsal. I have a built up pad right in the middle of metatarsal for relief also which helps, I know thats a lot of info, any input?

[@SportsInjuryPhysio]

Sorry John, but I really can't tell without doing a full assessment. You will be better of consulting a physio who can give you exercises that is right for you. xm

[@_cipriano2282]

i stopped running because the knee pain is unbearable. i went to a chiro and they told me that if I did not suffer any trauma to my leg then there is a chance that it can get better without any type of special treatment. I have overpronation in my left leg, i think i gained a couple of pounds because I can't stand running or walking a lot anymore. I need to get this resolved ASAP.

[@SportsInjuryPhysio]

If you wanted help figuring out what is causing your knee pain and what exercises you can do to help sort it out, this is something that our team of physios can help you with via video call. You can read more about how our online service works here: www.sports-injury-physio.com/

[@Gabba_exe]

How long would it usually take

[@SportsInjuryPhysio]

It's a long term project - takes about 3 months to see good results

[@bogdanjavgurean5984]

Is it possible that i have splint sheens because of overpronation during running ?

[@joedavys7048]

i have the same question

[@paulgeorge9228]

How do i fix clicking and clunking when i rotate my ankle?

[@SportsInjuryPhysio]

It's usually not something that needs fixing unless it is accompanied by pain.

[@theepicproducer8528]

Should I have my arch flexed while walking?

[@SportsInjuryPhysio]

Your arch naturally goes through a cycle of flattening slightly and rebounding as you walk. It is not something that you should actively try and control as that will likely end in you keeping it too rigid and then causing an injury

[@ThomasAllenKNZ]

Thanks, this was excellent. What are some good feedback mechanisms to know if you're getting the exercise right? I've seen an exercise called "Pen Penny" where you put a penny under the ball of your foot and a pen under your arch for feedback, but I still find it hard to know if I'm creating the arch with my foot muscles, or just by rolling the foot out (inversion). Also, how do you ensure the correct movement pattern gets carried across to walking or running? Like I might be able to slowly get it right while balancing on 1 leg, but I'm pretty sure it's slumping back in when I go for a run; there's only split seconds for my muscles to "get it right" when my foot contacts the ground during a run.

[@SportsInjuryPhysio]

Hi Thomas, you usually progress the static standing exercises to more dynamic ones e.g. lunges and hops etc (it has to increase slowly with regards to complexity of the movement) to teach you how to control it throughout those. It is best not to try and control it from your feet while you run as you will end up straining something - what ques works for you will depend on your situation so it may be best to speak to a physio about that. But if your ligaments in your feet are really lax and your feet are really flexible, you may not be able to strengthen them enough to correct this when running and it may be that you need to use orthotics. I find that I have to combine supportive running shoes + orthotics + strength training and I have also changed my running style a bit to reduce my over-stride and run more on my mid-foot (landing with my foot under my body more rather than out in front of me.)

[@ThomasAllenKNZ]

@@SportsInjuryPhysio Thanks, good tips on doing it during complex moves like lunges and on not trying to consciously control the arch during the run. I've always sworn off orthotics, but might reconsider as an interim. I've found increasing cadence to 170 - 180 SPM has helped with more mid-foot strike at least, so that part's working out at least.

[@mmouss4867]

What type of shoes do you recommend for overpronators , finding comfortable shoes is very difficult .

[@begzog]

You can buy basic orthotics/soles for over pronated feets and then choose whatever shoes you like

[@darknessfierce4209]

Barefoot shoes if you get strong enough with no pain

[@lovedefault1167]

how often to do these exercises and are they harmful if done alot?

[@SportsInjuryPhysio]

You can overdo any type of exercise so don't go crazy. I usually advise my patients once a day.

[@lovedefault1167]

@@SportsInjuryPhysio thank you!!! 💕

[@sujeetboxer8171]

love you

[@bumblebee2085]

I have foot pronation but my knees are normal but when i want to correct the over pronation my feet starts hurting I don't know whether this over pronation became my feet's natural position 😅

[@SportsInjuryPhysio]

A podiatrist will be able to assess that for you and advise on what is best in your case.

[@marcovaldez9059]

I had that problem and my right hip started to pain

[@tutorjonas4149]

Is it possible to use an arch support instead?

[@themovingdance2744]

Going to do this and see what happens….how to do a bio mechanical assessment on line when you can’t see my orthotic insoles and trainers. My left foot is taking a lot more weight than my right so I can see in my insole the force. I think I have a lingering patella tracking niggles on right knee, which was misdiagnosed by an inexperienced physio. It def isn’t the bursa. I can tell. My right VMO isn t firing as strong as my left. Nerve switched off due to old right knee injury? Also ignored by same physio leaving a 6 week gap between checking in on me. Getting over excited by my flexibility the list goes on. Meanwhile my left foot has been working over time.

[@hemseyunknown3869]

my legs and feet are turning outwards not inwards

[@namanbhagat7371]

It's called supination.

[@konstantinoschristopoulos764]

13:10 Imagine having forefoot supinatus and trying to correct your pronation...

[@suzanneyoung268]

I cannot press my big toe down without scrunching up my others toes.

[@SportsInjuryPhysio]

Try not to try so hard - it often helps if you aim for tiny independent light movement first and then once you've figured that out press harder.

[@skywalker8438]

If only one foot is pronated then i exercise the other foot or not

[@drrajenbadheka9841]

None of the foot exercises can be seen as your commentry box obliterated.

[@SportsInjuryPhysio]

I assume you are referring to the captions. You can remove them by clicking/tapping on the "CC" button.

[@Your_friend3999]

Thanks a lot

[@SportsInjuryPhysio]

Most welcome