Overpronation is an excessive roll to the inside of the foot while jogging or walking.
Common symptoms of overpronation include:
- -Discomfort in the arch of the foot
- -Pain in the shin, ankle, knees, or hips while running or walking
- -Look at the bottom of your shoe for wearing down at the inner part of the shoe.
Exercises to help prevent oncoming pain
* Single leg squat (Gluteus medius strengthening)
(1) Balance on stance leg and non-weight bearing leg in front. Arms at your side. (2) Squat on stance leg to no lower than a chair. Arms go up as your rear-end goes backwards. The knee should not pass your toes. Be mindful that your knee does not cave inward and the hips stay symmetrical. 3 sets of 10 repetitions.
* Toe-walking on unstable surface (Posterior tibialis strengthening)
Toe walking on unstable surface forward & reverse for 1 minute x2
* Peroneus longus stretching
(1) Place towel or strap around ball of foot. Pull down gently on foot with even pressure. The stretch is felt in the back of the lower leg. (2) Pull down with a bit more pressure from the left arm to rotate the foot inward (supination). The stretch should be isolated in the lower outside compartment below the knee. Hold stretch for 45-60 seconds x3.
**Include these exercises into your training regiment on non-jogging days**
Disclaimer: Please consult your physical therapist if you currently have pain in your lower leg. These exercises are for the pain-free recreational jogger or walker.