Foot Pronation Exercises

If you've been told that your feet over-pronate or that you have flat arches, these exercises may be for you. You have to strengthen both the intrinsic foot muscles (small muscles inside the foot) as well as the ones that control pronation (tibialis posterior and tibialis anterior muscles).
Weak hip muscles can also cause your feet to turn in or overpronate. You can find exercises to strengthen them here: www.sports-injury-physio.com/...
👉 Get resistance bands for your foot pronation exercises here:
Set of three TheraBands: geni.us/SoCM2d
Set of five resistance loop bands: geni.us/gTKM
Set of five resistance bands with handles, ankle straps, and door anchors: geni.us/htDYhpS
More options at the TheraBand Store: geni.us/CC1oT
🌟Need help with an injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan: www.sports-injury-physio.com/
👉You may also find this video useful: Exercises to Correct Over-Pronation in Runners: • Exercises to Correct O...
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[@SportsInjuryPhysio]

👉 Get resistance bands for your foot pronation exercises here: Set of three TheraBands: geni.us/SoCM2d Set of five resistance loop bands: geni.us/gTKM Set of five resistance bands with handles, ankle straps, and door anchors: geni.us/htDYhpS More options at the TheraBand Store: geni.us/CC1oT If you buy anything via these links, we may get a small commission at no extra cost to you.

[@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

[@TheSignseeker]

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

[@123lenu]

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

[@cherylatkins7600]

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

[@kathyclark3168]

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

[@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 :)

[@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!

[@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

[@chimanpatel497]

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

[@alexc2231]

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

[@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!

[@jellyfishumbrella]

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

[@Sunny.day75]

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

[@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

[@bulbulievyas9574]

Thank you . Needed this soo bad

[@p.g.curtwright7763]

Excellent! much better set of exercises than on other posts

[@pratikpatil6356]

Nicely explained & demonstrated!

[@unitrading6202]

Thank you this had helped me tremendously

[@0xMaverick]

Thanks for suggesting the exercises.

[@SportsInjuryPhysio]

👍

[@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!

[@spandananathi16]

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

[@amandawass4665]

Great video, very helpful. Thank you for sharing.

[@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.

[@josieschmo4172]

Great info, thank you!

[@ckrutherford1137]

Great video.Thanks.!

[@susantaylor530]

This is wonderful information. Thank you.

[@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

[@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.

[@karemallgood4306]

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

[@Tytyty511]

Great video, thank you!

[@kimbarsegyan]

Hands downs the best video I watched on the topic.

[@flodannah9326]

Really good sequence … thank you

[@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.

[@neetakarnik331]

I found the video very helpful. Thank you.

[@SportsInjuryPhysio]

I'm glad!

[@kambyl4582]

i will try this exercises, thank you

[@volleyvlogs1672]

Gr8 ! Very important initially to start any exercise program 👍

[@DeeDee-vl1kt]

Thank You 💗💗💗

[@mehrdokhtghassemi4607]

Thank you for these excersice...😘

[@priority3]

Great exercises, somenof the best i ve seen on utube

[@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? 😎❤

[@allmyfriends159]

Thank you so much....

[@lotusflower4175]

Thank you! That was useful! 😻💋🌸

[@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!

[@iammaurice6891]

Thank you so much. I needed this information BADLY!

[@SportsInjuryPhysio]

So glad!

[@deesterdee6650]

Thank you!

[@Virsidus]

Thank you, very well explained!

[@SportsInjuryPhysio]

Thank you Virsidus - I'm glad you found it useful xm

[@jodyyoung2139]

Great info thank you!

[@chrisjacksonjones1800]

Really useful. Thanks

[@almarienieves2599]

thank God for this video 🙏

[@midsfella]

Brilliant, thanks 👍👍

[@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.

[@karolsilski5338]

Very informative. Great content.

[@radio14alexis]

well done, very useful.

[@scottmayhew2227]

Thank you for this information. Very helpful.

[@SportsInjuryPhysio]

I'm glad you found it useful Scott! xm

[@micheleweiss1136]

thank you!!!! so much better now

[@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!

[@catherineburlin9954]

Very helpful! Very good!

[@linacarrero7525]

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

[@mssinclair1797]

Awesome teacher!

[@sevimat9798]

Thak you ,thank you for these exercises

[@SportsInjuryPhysio]

It's my pleasure

[@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

[@goldprotea8467]

Thank you I will try these exercises great video and clear audio thanks !

[@SportsInjuryPhysio]

You're welcome!

[@terabyte6166]

Thank you so much...!!! 🥰

[@amanyshiba5428]

Thank you so much for sharing your knowledge

[@SportsInjuryPhysio]

My pleasure!

[@likyongfaleungtakwan2135]

Hello, I just discovered your channel and I really appreciate your detailed explanations. I have a very high arch in my foot and I supinate a lot. Do you have any similar video for over supination of the foot? Thanks a lot.

[@romerorv2008]

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

[@SportsInjuryPhysio]

Glad it helped!

[@petercook3911]

This has been really helpful, thank you!

[@SportsInjuryPhysio]

Glad it was helpful!

[@thatdolphinsrealtor]

Thank you so much!

[@orthostone]

Thanks for the great exercises

[@SportsInjuryPhysio]

You're welcome xm

[@dianeweeks352]

Excellent demonstration.

[@SportsInjuryPhysio]

Glad you found it useful Diane xm

[@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.

[@coach_parvez3923]

Great stuff

[@IMCcanTWEESTED]

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

[@SportsInjuryPhysio]

Glad it helped

[@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

[@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?

[@0Jenfer0]

Thank you

[@Spartan117A51]

That tibial band exercise was vital thank you for that. I need this

[@SportsInjuryPhysio]

👍

[@MrVipulLal]

Brilliant. Many thanks for the video

[@SportsInjuryPhysio]

You are welcome!

[@sriprasad5644]

Very good explain..

[@TheFootballstar5588]

Thank you thank you thank you thank you

[@catalinadgallagher50]

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

[@nemonemo6285]

Another Master Class, thank you.

[@SportsInjuryPhysio]

Very welcome

[@chivalrous86]

Very well explained 👍

[@gehtdichnixan439]

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

[@williamlove445]

Thankyou!🙏

[@andreaharangi2446]

Excellent !

[@matthewprice9932]

just discovered your channel. Love your work :)

[@sharni888]

Great job. Amazing n clear explanation. Thanks.👍🙂.

[@SportsInjuryPhysio]

Glad you found it useful xm

[@lubnaakram423]

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

[@SportsInjuryPhysio]

Glad it helped!

[@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

[@mayurrondrums]

Thanks a lot 🙏❤️

[@mterribilini5082]

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

[@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

[@cdez86]

All I can say is thank you so much for making this video.

[@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

[@darkwarrior_agentj3879]

Thank you ma'am 🙏

[@Hesuusiskjs8xud]

Amazing!

[@juliawalker7224]

Really helpful thank you!

[@SportsInjuryPhysio]

Glad it was helpful!

[@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?