Each one of us has a unique foot structure. However, foot structures are still broadly categorised into two types: pronated foot (flat foot) and supinated foot (high-arched foot).
Other minor variations can be identified from these types. While the variations are natural, they become a problem when your foot structure leads to postural issues such as rounded shoulders, flat backs or other ailments, triggering back pain, neck pain, stiff shoulders, etc.
Corrections are required in such a situation. Exercises to correct pronated and supinated feet are an essential part of that process along with, say, using arch supports and orthotic devices suggested by experts.
“The human foot structure is extremely efficient — we can manage our balance and equilibrium while resisting the pull of gravity,” says Sumananand Jha, a physiotherapist and manual therapist from Dhanbad, Jharkhand. “Optimal foot arches are essential to keep the balance during foot movement. Under certain circumstances, such as severe pronation or supination, these arches can become prominent. Exercises support maintaining the arches in these conditions and managing equilibrium.”
While exercises alone may not completely correct severe cases of pronation or supination, they can certainly help improve the condition and alleviate associated problems.
Exercises for pronated foot
The primary target group of exercises for excessive pronation is the tibialis posterior muscle and arches, particularly the medial longitudinal arch. Tibialis posterior is the deepest and central muscle in the foot’s posterior compartment.
1. Sand walking: Sand offers a unique surface for walking that strengthens the ankle and feet muscles, which can help with excessive pronation of the foot.
Sand provides adequate arch support to the medial arch as you walk barefoot. Additionally, sand walking makes it possible for the intrinsic foot muscles to activate, stabilise and supporting the arches.
“You can perform sand walking indoors as well — by piling some sand on a sheet,” says Jha. “Finishing 10 yards in one round is ideal, and doing a hundred yards every day can have a significant impact.”
2. Tennis ball exercise: This alleviates excessive pronation through release of fascial muscles.
Sit on a chair, put a tennis ball on the ground and move it close to the inside of your foot, under the arch. By rolling the ball back and forth along the length of your arch, you can gently apply pressure on it. Repeat 10-20 times daily.
You can also do the exercise while standing — by positioning the ball against a wall and rolling your foot over it.
3. Intrinsic foot exercise using a towel: This exercise particularly focuses on the intrinsic muscles of the foot which are responsible for maintaining the arches and providing stability.
Place a small towel on the ground. Use your foot to try and gather the towel. Grasp the cloth and scrunch it towards you with your toes. Release and straighten the towel after holding it for a few seconds. This exercise can be done twice a day with 10 reps in one set and three sets at a time.
Exercises for supinated foot
The foot’s arch becomes too high and rigid when there is excessive supination. “For excessive supination, you should work on the peroneal compartment,” says Jha. The peroneal compartment is a group of tendons and muscles on the outer surface of the lower leg that includes the peroneus longus and peroneus brevis, which regulate foot and ankle mobility.
“The peroneal muscles are essential to prevent over-supination,” adds Jha. “They aim to stabilise the foot and stop it from rolling excessively outward.”
1. Single-leg balance: Keep your knee slightly bent as you balance on one leg. Try to hold your balance for 30 to 60 seconds. Close your eyes or carry out the exercise on an unsteady surface, such as a foam pad or balancing board, to make it more challenging. Repeat a few sets, switching legs.
2. Alphabet tracing: Sit on a chair, legs stretched. Try to trace letters of the alphabet by using your toes. Your feet and ankle muscles will become stronger with this exercise. Continue until you feel the muscles tire.
3. Calf raises: Standing with your feet hip-width apart, carefully lift your heels off the floor and rise on your toes. Hold the posture for a short while before bringing your heels back down. Repeat for multiple sets, each containing 10–15 repetitions.
Takeaways
- Excessive pronation and supination can lead to postural issues and pain.
- Exercises can play a significant role in rectifying the adverse effects of pronation and supination.
- Exercises for excessive pronation target the tibialis posterior muscle and arches, while exercises for excessive supination target the peroneal compartment.