Foot Pronation Exercises

[@SportsInjuryPhysio]

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[@123lenu]

This video is by far the best exercises with clear explanation on intrinsic foot muscles.

[@eponymousIme]

Very helpful to point out the different muscle groups and what they control. Most videos just get right into the exercises. I really appreciated the clear and detailed explanations. Also -- thank you for clear and crisp audio! Really makes a difference!

[@SportsInjuryPhysio]

You're welcome!

[@djsubliminalreeve]

one thing that helped me lots was strengthening my glutes doing hip thrusts with very heavy weight like 190kg for 15 reps and it forced my posture my correct so i walk better and my hips are more aligned

[@SportsInjuryPhysio]

Yes! If the bum is weak your poor ankles have to take so much more load than what they should.

[@sheilasmith1109]

Bro! Please tell me where I can learn these exercises you did! I really need to learn how to do them! Much thanks!

[@sheilasmith1109]

Sports Injury Physio please teach us how!

[@pinkette]

Hey yes omg I'm experiencing the same thing. I'm quite a couch potato, which means I barely have a baseline store of muscle. I find that if I skip doing simple glute bridges for a few weeks, and I try to walk fast, I always end up over pronating!

[@josephsielskisr3742]

Why do I get shin splints

[@yanaisysteers3512]

Omg this video is a life saver. I'm in so much pain. I will try all these excersises. Thank you so much x

[@steph7115]

Did it heal

[@bethanytyson8464]

This is a really helpful video - foot rolling makes balancing for me difficult! Going to try these exercises and see how my balance improves. Thank you for the advice :)

[@cherylatkins7600]

You videos are very helpful and you explain everything very well. Thank you from a flat foot!

[@anthonyfranklin9771]

This video really helped my ankle, even though I'm a personal trainer, I don't know everything yet (: Thank you

[@SportsInjuryPhysio]

I'm glad you found it useful Anthony! xm

[@jimena242]

I suffered a posterior tibialis injury last year, I thought it was overtraining (perhaps one of the reasons). It's never fully went away. I had the suspicion I had overpronation, and even though I thought I was controlling the technique, confirmed it with the first running race pictures - it looks like severe overpronation, a lot more accentuated on the injured leg. After a lot of research, I found this video and are very grateful for the clarity and straight-to-the-point orientation. Will implement the excercises immediately. Many thanks!!

[@SportsInjuryPhysio]

Glad you found it useful! xm

[@stacymead2477]

Thanks!

[@SportsInjuryPhysio]

Thank you for your support!

[@TheSignseeker]

Such clear explanations and visuals. Thank you so much for this!

[@kathyclark3168]

I discovered a couple of these exercises on my own; I'll have to take this video and do it more often. 😊

[@Stefka365]

Dear Marika, I sprained the same foot 3 times with no fractures, only tensions. The last time this happened was 17 years ago. Each time the recovery was brief but without rehabilitation because the doctor said I was young and that it would return to normal quickly. I am now 52 years old and a week ago I feel that the pain has slowly returned mostly in the metatarsal part, more in the direction of the thumb and finger to it. That leg is visibly stronger in that part, but there are no signs of inflammation. During the “standing on the heel” exercise in the metastarsial part I feel pain and I have to stop the exercise. I use occasional vegetable ointment from Symphytum officinale. Yesterday I started practicing according to your video and I feel better ... by the time I step on my heel the pain is less😇. I will persevere in exercising and hope to improve circulation and strengthen muscles and ligaments because I think that is the reason for my pain. I would just ask you for advice: do you think I would welcome any more exercise? 😎❤

[@Connor-lv9wt]

this is amazing! my knee began to hurt after running and for the longest time i thought I had bad knees until my S.O. pointed out my ankles, which (for my entire life) have always collapsed inwards and I thought was completely normal. I have been looking for a way to fix my knee for a long time. Thank you!

[@IggyNon]

Hey I’m having the same problem. Did this help? What did you do

[@Connor-lv9wt]

@@IggyNon I ended up going to a physical therapist and orthopedist and worked on developing an exercise + shoe insert plan that would help and build strength. Some of these excersizes are included.

[@chapter404th]

@@Connor-lv9wt how are you doing now?

[@Bepike]

Thank you for this video. Your feet look so dense and strong. My right big toe is angled inwards and I cannot really press downward with it in the straight position it should be in. I do use a gel toe separator on that foot but my toe still naturally wants to angle in. Any suggestions for realigning and strengthening that toe? Thanks much!

[@habibamessaoudi8395]

Finally a video that addresses prolapsing ankles not foot

[@numby1698]

Thank you for all these info that drs avoiding to give when discharging patients. What would be useful is that if you could do a video about using bloody boot with adjustable flexion, how to adjust this flexions?

[@avesaryanna2865]

I’ve had a strange lump on the top of my foot that has been in so much pain recently. After a lot of research I found out I have “dorsal exostosis”. Apparently it’s caused by supination when walking/running. Thank you for this video, hopefully I heal and strengthen my feet in no time!

[@alexc2231]

Very well articulated and demonstrated on such tricky topic! Thanks!

[@karlyl250]

Thank you, this is very helpful! I have pronating feet and this video does a great job at explaining how I can strengthen my arch!

[@SportsInjuryPhysio]

Glad it was helpful!

[@dirkkuerschnerpeasantfield8913]

Very good video! Thanks for explaining and showing everything quickly and very simply!!

[@SportsInjuryPhysio]

You're welcome!

[@dudewhathappenedtomycountr9099]

It's all about exploring full range of motion and just plain paying attention to our feet. I've been helped tremendously through chiropractic care, too. I suffered for years, never thinking to get a chiropractor to help with foot pain. Thanks for the good tips here.

[@neelamtalera]

This is sooooo helpful. How many reps one has to do and how long it takes for pronation to be corrected. ?

[@maxtowers8076]

Do tell.

[@lizardking2716]

3-4, maybe 5

[@pong6377]

@@lizardking2716 days? Weeks? Months?

[@lizardking2716]

@@pong6377 maybe 6

[@pong6377]

@@lizardking2716 maybe lol

[@tiffanybloke9076]

My mind is blown. I had no idea you could correct this without surgery. This was very helpful

[@alexandrabenitez284]

There are many components to plantar foot treatment. One resource I found that successfully combines these is the Fergs Foot Formula (google it if you're interested) without a doubt the best remedy that I have ever seen.look at all the unbelievable information

[@mariaelenagonzalez8262]

In a flamenco dancer and I'm the only one that has issues with my right foot rolls in. I am going to do these exercises to strengthen my feet. Thank you so much

[@johnJUMU]

These exercises my physiotherapist recommend me after my ankle surgery and it really helped. But my foot is still little stiff and got swollen after long walks or jog. 😔 Please recommend what else I should do strengthen my foot and hip muscles. Thank you for the video PS. Its been 6yrs of surgery

[@ajinkyakhare7486]

No Words to describe how happy I am to have such a simple yet very very effective solution to my chronic ankle problem will be doing those exercises regularly now Thank you very much for this incredible help.....

[@CallofDutyGameboy]

Update

[@MrHakis]

How many sets should you do per exercise and how many reps per set? Thanks for the video!

[@gehtdichnixan439]

thanks a lot for the great exercises! How often should you do it? Daily? or even several times a day?

[@virtuallyveganlifestyle3990]

Thank you for this video. My 12 year old son has pronation and I'm currently studying Chiropody. There seems to be nothing concrete about why this happens or the best way to correct it. We will definitely be trying these exercises. Thanks again for your clear information 🙏🏽💜🖖🏾

[@vijayb6685]

How is your son doing now. Is this fixed

[@virtuallyveganlifestyle3990]

@@vijayb6685 🙏🏽. Thank you for asking.. Well he had been wearing pronator insoles which he said helped.. But recently with various new shoes for high school etc he seems to be using them less with no problems. He's grown 4 inches since my last message haha so it's not so concerning as he has slimmed down so much. I've also noticed how common it is. I watch people walking from behind and it's so common it's quite astonishing really. I guess it's just being aware of it, and any pain that may start or any pathology from compensation later on... I really appreciate you asking about him. I hope you have a great week and contented life 😊🙏🏽💜

[@KK-px4hh]

Hi. How's your son doing these days? My 12 year old son also has flat arch and it hurts him so he started putting his one foot sideways while walking. Should I do anything to help my son to improve this condition or he has to live with it?

[@virtuallyveganlifestyle3990]

@@KK-px4hh Hi KK. I'm so sorry to hear that. Luckily my son doesn't seem to suffer much compensation nor pain. I did get him pronator insoles from Nike to put inside his school shoes which help. He's gotten taller and lost all his puppy fat which I'm sure helps.. And he's active. There's still no guaranteed treatment but I'd combine exercise with the pronators.. You don't want the muscles to get lazy by relying on the insoles. Don't let him roll over on the side of his foot.. Knee, hip damage.. All that. I wish you both all the best. Good trainers, pronator insoles and some exercises.. Please keep in touch. Hopefully it will improve with those measures 🙏🏽💜

[@KK-px4hh]

@@virtuallyveganlifestyle3990 The doctor recommended the same things which you have mentioned, pronator and exercises. It's very very good to hear that your son is doing better now and it has brought hope that my son might also recover from this condition. Thank you so much for the help. Regards 🙏🙏🙏

[@iammaurice6891]

Thank you so much. I needed this information BADLY!

[@SportsInjuryPhysio]

So glad!

[@KL-000]

Thank you so much. Mine is to the point where my feet’s swing inward and its caused physical pain and emotional distress as I used to get bullied about it. The exercise are simple but my feet are struggling

[@SportsInjuryPhysio]

Take it really slow Kira. Break the exercises down into even easier movements and just take your time - change takes time. xm

[@jellyfishumbrella]

Mind blown 🤯 im going to incorporate this into my workouts to help work on my balance

[@MayadaQme]

I never knew I had a problem until I started going regularly to the gym.. I noticed pain before when I do lateral movements but blamed it on my shoes, then I got expensive nike running shoes with good support and still had pain.. my coach suggested I get my arch checked so I did that’s when I knew I had a problem.. so then I got custom insoles and wore them daily but without improvement.. I used to have pain during exercise only, now I have it with regular walking or climbing stairs... this video is straight forward and up to the point! Very precise and clear instructions! I love it.. am trying these now and I hope to come back edit this comment to tell you how much better I feel 🤞🏼

[@SportsInjuryPhysio]

Hi Mayada, I would also suggest that you maybe go and see a physio because it sounds as if you may have an injury that will require a bit more than just arch support. They can check it for you. xm

[@MayadaQme]

Sports Injury Physio thanks for replying ! I scheduled an appointment with a physiotherapist tomorrow. Hopefully nothing serious

[@matsab7930]

@@MayadaQme Hi! random question and very far in the future, but how did your recovery process go? did these exercises and/or the physiotherapist help?

[@zoishe4649]

I just found this! I hope this helps. I seem to only use the insides of my feet, and barely use the outside of them at all.

[@p.g.curtwright7763]

Excellent! much better set of exercises than on other posts

[@ekeneokolo1856]

Hi, thank you for this. I was just wondering what I should do if I can't isolate my toes?

[@neetakarnik331]

I found the video very helpful. Thank you.

[@SportsInjuryPhysio]

I'm glad!

[@almarienieves2599]

thank God for this video 🙏

[@kimbarsegyan]

Hands downs the best video I watched on the topic.

[@kambyl4582]

i will try this exercises, thank you

[@spandananathi16]

Thankyou so much .😊😊..I will try to apply and see if that helps 🙏🙏

[@sevimat9798]

Thak you ,thank you for these exercises

[@SportsInjuryPhysio]

It's my pleasure

[@Kaei7]

this is excellent. it's going to help me so much, and it's so well explained. thank you

[@SportsInjuryPhysio]

Glad you found it useful! xm

[@romerorv2008]

Wonderful! That helped a lot. Thank you so much!

[@SportsInjuryPhysio]

Glad it helped!

[@dianeweeks352]

Excellent demonstration.

[@SportsInjuryPhysio]

Glad you found it useful Diane xm

[@coach_parvez3923]

Great stuff

[@IMCcanTWEESTED]

Thank you. Far easier to grasp than the first vid I watched.

[@SportsInjuryPhysio]

Glad it helped

[@chimanpatel497]

Thanks so much, priceless for me , I will applying.

[@priority3]

Great exercises, somenof the best i ve seen on utube

[@4315scott]

Great video thanks, looks like I need to work on moving my toes more. My son has hypermobility and struggles with tip toeing as he massively over pronates. When standing his arch is completely flat. Very flexible all over but is often having to crack his joints as he he feels uncomfortable. We shall copy the movements in this video, do you have any other suggestions?

[@susella]

Excellent descriptions, without being too much. Having suffered with flat feet all my life, I sure wish I'd been given this instruction 50 years ago. I do remember being taught to pick up pencils and marbles with my toes as a child, but I like this towel exercise better. Thank you!

[@mterribilini5082]

Hi Great video, very clear instructions for the exercises. What is the link please for the hip exercises?

[@steveperry1344]

i went thru a year of plantar pain and from similar exercises and some podiatrist injections and using custom and over the counter orthonics up back to normal. i still keep up with the stretching and foot exercises and will use these new ones. the pf pain came out of nowhere, i worked my whole life as a lineman for a power company and was always working on my feet and or climbing poles for 40 yrs. i wished i had known to have some kind of orthonics in my boots to save my feet because they ended up being over pronated and i also have bunions on both feet but no problems from that.

[@chiarad7633]

I have been struggling with an Achille's tendonitis for over a month now, after I completed my last marathon. No therapy or calf exercise or stretching worked. But I have fallen arches so I thought this could be the roots of the problem, because of the tibialis posterior weakness which is related with flat arch. So I try theese exercise, as I tested them and I found them very difficult and I feel like I have such weack feet! Thank you so much for these explanation

[@ashevilletom]

Informative and useful. The subtitles, however, cover the foot areas she is describing.

[@SportsInjuryPhysio]

FYI - You are in control of the sub-titles, so switch them off if you want to see better.

[@pratikpatil6356]

Nicely explained & demonstrated!

[@karemallgood4306]

Thank you for a great video excellent explanation life changing for sure

[@flodannah9326]

Really good sequence … thank you

[@linacarrero7525]

Thanks so much I search in german and Spanish and I tried in English und finally found your video for my feet.

[@AaizaTahreem]

How many reps should I do for each exercise? I have flat feet and generalized benign hypermobility

[@unitrading6202]

Thank you this had helped me tremendously

[@0xMaverick]

Thanks for suggesting the exercises.

[@SportsInjuryPhysio]

👍

[@williamcelline9081]

Thanks very much for this. I'm a runner who has started to have a pronation problem on the right side...these are very helpful. I can feel the exercises working on the weakness.

[@SportsInjuryPhysio]

I'm glad you found it useful William! xm

[@kicka55]

What changed my life is running sideways. I built it into my normal running routine and it made a difference right from the start. I often had to take a break from running for a month or so to let my shin pain stop. That's a thing of the past!

[@Chef8898]

gluteus medius work?

[@volleyvlogs1672]

Gr8 ! Very important initially to start any exercise program 👍

[@monsiepickles1437]

At 84 I find this very difficult. You explain it very, very, very well. Thank you very much

[@SportsInjuryPhysio]

You are welcome!

[@PhishedOff]

Where are the hip exercises to help with fallen arches? I'm in so much pain and I trust you! Thank you :)

[@OutrageIsNow]

What helped me was to activate the glutes and hips before trying to strengthen them. The issue was compensation from the hamstrings while trying to do glute exercises. Out of all the ones I've tried, the absolute best one was a pronated clam bridge with a band around my knees. It utilizes external rotation and extension at the same time. Do 3 sets of 10-15 with a 2 second pause at the top. Do it every single morning and the benefits will be out of this world. It will also help to use myofascial release on the glutes, calves and hamstrings. You don't need a $30 foam roller. I use a $5 softball. Best $5 investment I've ever made.

[@greenfrog6449]

thank you so much! have overpronated since ever I walked. I don't want the bunions to get worse as I get older - this is such a clear explanation.

[@bulbulievyas9574]

Thank you . Needed this soo bad

[@petercook3911]

This has been really helpful, thank you!

[@SportsInjuryPhysio]

Glad it was helpful!

[@davidyork8020]

hope these help my SI JOINT hurting thanks for your time

[@SportsInjuryPhysio]

Best of luck!

[@sudiptakundu7001]

The video was very informative and helpful to start the foot correction. I will be starting this in meantime and will be very thankful if you help me if I have any issues. Thanks ☺

[@SportsInjuryPhysio]

I'm glad you found it useful Sudipta

[@sudiptakundu7001]

☺

[@amandawass4665]

Great video, very helpful. Thank you for sharing.

[@alphanotmale1847]

Will this exercise only correct over pronation or will it actually elevate the arches on FLEXIBLE flat feet? If I want, I can actually “fake” having arched feet, but would it be possible to train myself to keep my feet in that position at all times, and, in turn, correct the flat-footedness?

[@Sunny.day75]

Thank you very much. I am really happy to find your channel. 🌹

[@mssinclair1797]

Awesome teacher!

[@micheleweiss1136]

thank you!!!! so much better now

[@chrisjacksonjones1800]

Really useful. Thanks

[@nunivo]

First off all, many thanks for sharing these excersis. Would you advise to wear correction insoles before and after these exercises? How many sets of each exercise would you advise? I can separately move my big toe but the rest to stiff, is it okay to help these toes with a hand?

[@noreenjenny7039]

My toes are very tight. Your exercises gives me hope on my feet! Thank you for your guide, excellent! I have to do it consistently 🙏❤ thank you.

[@radio14alexis]

well done, very useful.

[@Tytyty511]

Great video, thank you!

[@sukatul]

Thanks for the great video. Do you have anything for plantar fascitis?

[@adrienneford4221]

How many reps and how often should each exercise be done?

[@susantaylor530]

This is wonderful information. Thank you.

[@lubnaakram423]

Great help this is the problem what I am facing right now thank for sharing useful information

[@SportsInjuryPhysio]

Glad it helped!

[@phimultiplypi]

I started laughing when you asked if can move toes separately! I have lots of work todo

[@pattinaggiojo]

I can't lift my toes up with the big toe staying down - help! thank you for the video xoxox

[@SportsInjuryPhysio]

Practising it with using your hands to guide it may help.

[@pxcs7559]

Broo I was trying to do it and my feet goed to normal but it was rly painful and then after10 sec it goes back to flat

[@nemonemo6285]

Another Master Class, thank you.

[@SportsInjuryPhysio]

Very welcome

[@shrihas62]

Thank you, excellent video. How many times per day and how long do I need to do see difference? My pain has already gone down. Thank you for your help.

[@SportsInjuryPhysio]

Hi Shrihas, every person is different so you will have to test what works for you, but twice a day works well for most people. I'm glad you're feeling better!

[@tuckkoonfoong2072]

Polop

[@reeree8201]

I'm so glad I found this video I will start these exercises today to help correct my feet

[@catherineburlin9954]

Very helpful! Very good!

[@catalinadgallagher50]

you are right ... im gonna do this! tnx!!

[@ruthsalinas9479]

Great video! I’m going to try these exercises! Thank you! Quick question-are there a certain type of shoe or insole that you recommend for overpronation? I’ve been trying to get back into walking at least 3 times a week but my left foot overpronates so much that my w tore leg and even back start hurting to the point I have to stop. Especially my left calf, it feels like fire 😢

[@allmyfriends159]

Thank you so much....

[@eshaab8178]

Wow this was so helpful thank you 😊 would you happen to know what it means if your ankles always click when you walk, roll etc ? Be well!

[@orthostone]

Thanks for the great exercises

[@SportsInjuryPhysio]

You're welcome xm

[@DeanKueh]

very informative. thank you

[@SportsInjuryPhysio]

You are welcome!

[@ckrutherford1137]

Great video.Thanks.!