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.

[@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.

[@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

[@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. 😊

[@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!

[@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 :)

[@chimanpatel497]

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

[@jellyfishumbrella]

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

[@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!

[@almarienieves2599]

thank God for this video 🙏

[@alexc2231]

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

[@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!

[@karemallgood4306]

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

[@Sunny.day75]

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

[@susantaylor530]

This is wonderful information. Thank you.

[@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.

[@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?
😎❤

[@pratikpatil6356]

Nicely explained & demonstrated!

[@p.g.curtwright7763]

Excellent! much better set of exercises than on other posts

[@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.

[@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

[@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!

[@unitrading6202]

Thank you this had helped me tremendously

[@josieschmo4172]

Great info, thank you!

[@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?

[@allmyfriends159]

Thank you so much....

[@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.

[@kimbarsegyan]

Hands downs the best video I watched on the topic.

[@bulbulievyas9574]

Thank you . Needed this soo bad

[@0xMaverick]

Thanks for suggesting the exercises.

[@SportsInjuryPhysio]

👍

[@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

[@mehrdokhtghassemi4607]

Thank you for these excersice...😘

[@DeeDee-vl1kt]

Thank You 💗💗💗

[@ckrutherford1137]

Great video.Thanks.!

[@thatdolphinsrealtor]

Thank you so much!

[@karolsilski5338]

Very informative. Great content.

[@spandananathi16]

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

[@midsfella]

Brilliant, 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?

[@gehtdichnixan439]

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

[@deesterdee6650]

Thank you!

[@jodyyoung2139]

Great info thank you!

[@terabyte6166]

Thank you so much...!!! 🥰

[@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

[@mayurrondrums]

Thanks a lot 🙏❤️

[@micheleweiss1136]

thank you!!!! so much better now

[@volleyvlogs1672]

Gr8 ! Very important initially to start any exercise program 👍

[@flodannah9326]

Really good sequence … thank you

[@Tytyty511]

Great video, thank you!

[@amanyshiba5428]

Thank you so much for sharing your knowledge

[@SportsInjuryPhysio]

My pleasure!

[@sevimat9798]

Thak you ,thank you for these exercises

[@SportsInjuryPhysio]

It's my pleasure

[@0Jenfer0]

Thank you

[@mterribilini5082]

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

[@kambyl4582]

i will try this exercises, thank you

[@williamlove445]

Thankyou!🙏

[@darkwarrior_agentj3879]

Thank you ma'am 🙏

[@catalinadgallagher50]

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

[@chivalrous86]

Very well explained 👍

[@lotusflower4175]

Thank you! That was useful! 😻💋🌸

[@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

[@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!

[@mssinclair1797]

Awesome teacher!

[@TheFootballstar5588]

Thank you thank you thank you 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

[@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.

[@sriprasad5644]

Very good explain..

[@radio14alexis]

well done, very useful.

[@sukatul]

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

[@catherineburlin9954]

Very helpful!
Very good!

[@Virsidus]

Thank you, very well explained!

[@SportsInjuryPhysio]

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

[@coach_parvez3923]

Great stuff

[@ezekielerhieyovwe503]

Nice video
Do u have a video on exercises for stroke patient?
Exercises to reduce foot pronation and knee hyperextension

[@neetakarnik331]

I found the video very helpful. Thank you.

[@SportsInjuryPhysio]

I'm glad!

[@scottmayhew2227]

Thank you for this information. Very helpful.

[@SportsInjuryPhysio]

I'm glad you found it useful Scott! xm

[@linacarrero7525]

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

[@AbdulRAUF-xu1ty]

Thanks

[@chrisjacksonjones1800]

Really useful. Thanks

[@priority3]

Great exercises, somenof the best i ve seen on utube

[@b.rajasekaransekaran401]

fine.thank you madam

[@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?

[@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.

[@ekeneokolo1856]

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

[@abo3azzoz]

Firstly thank you so much for good explanation and effort
secondly i would like to ask what is the benefits of doing this exrecess for my flat feed does it make my arch ? as my feed very flat , is there any effect while of standing i mean is it will improve my body balance ?
thank you again .

[@abdeljalilsidki8740]

i'm a pronator, I'm running with universal shoes and so do these corrective exercises or use pronator shoes?
and is orthopaedic soles useful?

[@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.

[@orthostone]

Thanks for the great exercises

[@SportsInjuryPhysio]

You're welcome xm

[@MrHakis]

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

[@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

[@brololornabrownhotmailcouk]

Im looking forward to trying these exercises out...Will these exercises help with my planter fascitis ?

[@MrVipulLal]

Brilliant. Many thanks for the video

[@SportsInjuryPhysio]

You are welcome!

[@goldprotea8467]

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

[@SportsInjuryPhysio]

You're welcome!

[@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

[@ajeansmith5478]

Very good! Thank you

[@SportsInjuryPhysio]

Our pleasure!

[@andreaharangi2446]

Excellent !

[@dianeweeks352]

Excellent demonstration.

[@SportsInjuryPhysio]

Glad you found it useful Diane xm

[@katiesue4983]

Excellent

[@romerorv2008]

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

[@SportsInjuryPhysio]

Glad it helped!