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3 Exercises for Overpronation


Overpronation is an excessive roll to the inside of the foot while jogging or walking.

Common symptoms of overpronation include:

  1. -Discomfort in the arch of the foot
  2. -Pain in the shin, ankle, knees, or hips while running or walking
  3. -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.

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September 24th, 2012 on 6:08 pm

Leg extensions, leg curls, squtas, and calf raises for starters. For the squtas and calf raises, start with no weights and gradually add weights (5 lb. increments). For the leg extensions and curls, start with the lightest weight setting and work your way up in weight. Start all these exercises with 8-10 reps and work your way up to 14-16 reps.Another thing I like to do is to stand with my feet roughly shoulder length apart (kind of like parallel skiing) and do as many squtas as my knees can take for 30 seconds then stay in a squat position (similar to a tuck position in skiing) for 30 seconds and repeating this cycle. I will start with one set per workout then increase the amount of sets in subsequent workouts. I will then increase the times by 15 seconds after I feel that I have gotten used to the 30-second cycle (usually over several workouts).The key here is to start slow and work your way up.Another suggestion is to talk to a physical therapist or a personal trainer that can get you in skiing shape.Hope this helps.