How to fix pronated ankles

Pronation is the natural movement of your feet as they strike the ground when you walk or run. If you have foot pain you might be experiencing abnormal foot pronation called overpronation or supination. How to fix pronated feet starts with simple at-home treatments like inserts, tape, and exercises. Some people may find that they need extra help with physical therapy or a podiatrist. Keep reading to learn more about your treatment options and how they can fix your foot problems.

Orthotic Insoles & Inserts

When your foot lands on the ground and you place extra pressure on the inside or outside of the foot you can have pain that extends from the ankles up to the lower back. Using orthotic insoles or inserts will provide you with arch support and work to prevent abnormal pronation. Those with flat feet or conditions like plantar fasciitis often times find inserts are one of the best treatment options. Start off with buying over-the-counter orthotics as they are less expensive and typically do the job. However, if they don’t seem to provide the support you need you can reach out to your podiatrist for custom orthotics.

Choosing the Best Insoles

Kinesiology Tape

Kinesiology tape is a newer form of athletic tape once only used by serious athletes but now available to anyone. The tape is strategically placed on the arch of the foot and ligaments of the lower leg to support the arch and promote proper foot posture. The kinesiology tape is very flexible and stretchy, so it provides some support but also is used to increase your proprioception (body awareness).

Learn More About Using Kinesiology Tape

Feet and ankles that over or underpronate can benefit from foot exercises and stretches to strengthen both the feet and the lower legs. Those people who supinate (underpronate) greatly benefit from improving their foot and ankle mobility, so stretches are an important part of their treatment. On the other hand, overpronators need strengthening and coordination in their foot and ankle to correct the way their feet strike the ground.

Check out these effective pronated foot exercises

Bracing

An ankle brace can be worn during the day to stabilize your ankle and foot to prevent it from rotating inward or outward as you walk or run. A brace is a great solution for those who have pain due to their abnormal pronation and need extra support. You’ll be preventing further damage and work to lessen ankle and knee pain that can be associated with pronation.

Compression is helpful when you are looking to add a little amount of support to your arches but don’t need the limited mobility that a brace provides. Look for arch sleeves, an elastic wrap, or compression socks to help support your arch and limit any swelling you may have. 

Supportive shoes can make all the difference when you are trying to fix overpronated or supinated feet. Shoes with the right amount of cushioning in the arch will absorb the impact from each step, correcting how your foot moves. Those people who overpronate will need shoes that have stability control. Supinators or underpronators should look for neutral shoes that are flexible.

Finding the right footwear can be tricky. We recommend going to a running specialty store where they can assess your gait and help you find the right walking or running shoes. Or talk to your podiatrist or physical therapist for shoe suggestions.

Improve Your Gait

Another way to fix pronated feet is by improving your gait. The mechanics of how you walk or run will alter how your foot strikes the ground. The best way to do this is with the help of a trained physical therapist. There are several issues that can be affecting your gait, such as muscle imbalances, muscle tightness, uneven limbs, and more that it is difficult to self-diagnosis and make correct adjustments.

Often times gait can be impacted when dealing with foot conditions such as bunions, heel pain, calluses, or even Achilles tendon pain due to over compensating to avoid discomfort when walking. Resolving these issues can help improve your gait.

When you walk or run your feet strike the ground and take on a huge impact of your movement. If you overpronate or supinate your foot is landing in an abnormal way that can affect not only your feet and ankles but also your knees, hips, and spine. Fixing pronated feet starts with simple changes like inserts, different shoes, and exercises. If you find that you need additional help reach out to your doctor or physical therapist.

Sources:

https://www.verywellfit.com/pronation-definition-3436329#shoe-solutions-for-problem-gaits

https://www.medicalnewstoday.com/articles/320383

It’s important to understand that pronation of your foot or ankle is a normal part of how we walk. It’s only when it’s excessive or not well controlled that it may cause injuries. In this article I explain what exercises I usually prescribe to help correct over-pronation.

In this article:

What is an ideal foot posture?

Our feet all look different and there is truly no ideal shape. I was trying to think about how to describe what I look for in people’s feet but have come to the conclusion that it’s easier to explain it in a video (see below).

In short, we’re looking for an arch under the middle of the foot. This arch can be high for some people and very low for others. The important thing is that your arch should allow your foot (the subtalar joint specifically) to sit in a neutral position so that the foot does not form a big angle with the tibia by rolling in excessively (pronation).

If your foot does sit in a more pronated position it will cause the ligaments and tendons on the inside of the foot to strain and the ankle joint on the outside to compress causing Sinus Tarsi Syndrome. I often find this to be the case if patients struggle with ongoing pain over the outside of their feet after an ankle sprain. It may also cause injuries in your knee and hip.

Sometimes your foot may have a good posture while you’re standing but then roll in excessively when you’re walking or running.

Strengthening the muscles inside your foot as well the ones that control pronation can help to support your arch, restore your foot’s posture and help you to control pronation better when you walk and run.

Practising the components

When teaching foot correction exercises, I usually break it down to the component parts first and do:

1. Exercises that strengthen the intrinsic muscles inside the foot. These are meant to support your foot’s arch as your walk.

2. Exercises that strengthen the muscles that control pronation like the Tibialis Anterior and the Tibialis Posterior muscles.

Putting it all together

Once you’ve got the hang of the basic exercises you have to put it all together. I usually get my patients to first practise correcting their feet in sitting. Once they can do it easily in sitting I get them to do it in standing and finally in more challenging positions like standing on one leg and while doing more dynamic movements. Have a look at the video below for some ideas.

Video demonstration of exercises to correct over-pronation

In this video I walk you through some of the most basic exercises that you can do to help strengthen your feet and correct over-pronation.

Need more help with your 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.

About the Author

Maryke Louw is a chartered physiotherapist with more than 15 years' experience and a Masters Degree in Sports Injury Management. Follow her on LinkedIn or ReasearchGate.