Foot Pronation Exercises

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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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If you want to show your appreciation for the advice you found here, you can support my channel by making a donation via PayPal: bit.ly/SIP-channel
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30 окт 2018

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Комментарии : 615

@SportsInjuryPhysio Год назад

👉 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 2 года назад

Such clear explanations and visuals. Thank you so much for this!

@123lenu 3 года назад

This video is by far the best exercises with clear explanation on intrinsic foot muscles.

@pratikpatil6356 3 года назад

Nicely explained & demonstrated!

@kathyclark3168 3 года назад

I discovered a couple of these exercises on my own; I'll have to take this video and do it more often. 😊

@amandawass4665 3 года назад

Great video, very helpful. Thank you for sharing.

@alexc2231 3 года назад

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

@Sunny.day75 4 года назад

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

@cherylatkins7600 3 года назад

You videos are very helpful and you explain everything very well. Thank you from a flat foot!

@chimanpatel497 4 года назад

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

@ckrutherford1137 4 года назад

Great video.Thanks.!

@susantaylor530 3 года назад

This is wonderful information. Thank you.

@josieschmo4172 4 года назад

Great info, thank you!

@p.g.curtwright7763 2 года назад

Excellent! much better set of exercises than on other posts

@Tytyty511 3 года назад

Great video, thank you!

@unitrading6202 3 года назад

Thank you this had helped me tremendously

@djsubliminalreeve 4 года назад

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 4 года назад

Yes! If the bum is weak your poor ankles have to take so much more load than what they should.

@sheilasmith1109 4 года назад

Bro! Please tell me where I can learn these exercises you did! I really need to learn how to do them! Much thanks!

@sheilasmith1109 4 года назад

Sports Injury Physio please teach us how!

@pinkette 3 года назад

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 2 года назад

Why do I get shin splints

@bulbulievyas9574 3 года назад

Thank you . Needed this soo bad

@bethanytyson8464 3 года назад

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 :)

@karemallgood4306 Год назад

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

@karolsilski5338 3 года назад

Very informative. Great content.

@0xMaverick 5 лет назад

Thanks for suggesting the exercises.

@SportsInjuryPhysio 5 лет назад

👍

@flodannah9326 2 года назад

Really good sequence … thank you

@jodyyoung2139 3 года назад

Great info thank you!

@spandananathi16 3 года назад

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

@radio14alexis 2 года назад

well done, very useful.

@avesaryanna2865 3 года назад

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!

@yanaisysteers3512 4 года назад

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 9 месяцев назад

Did it heal

@DeeDee-vl1kt 4 года назад

Thank You 💗💗💗

@kambyl4582 3 года назад

i will try this exercises, thank you

@chrisjacksonjones1800 3 года назад

Really useful. Thanks

@mehrdokhtghassemi4607 3 года назад

Thank you for these excersice...😘

@volleyvlogs1672 2 года назад

Gr8 ! Very important initially to start any exercise program 👍

@midsfella 2 года назад

Brilliant, thanks 👍👍

@mssinclair1797 3 года назад

Awesome teacher!

@catherineburlin9954 3 года назад

Very helpful! Very good!

@allmyfriends159 3 года назад

Thank you so much....

@deesterdee6650 3 года назад

Thank you!

@kimbarsegyan 2 года назад

Hands downs the best video I watched on the topic.

@jellyfishumbrella 3 года назад

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

@coach_parvez3923 3 года назад

Great stuff

@Virsidus 4 года назад

Thank you, very well explained!

@SportsInjuryPhysio 4 года назад

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

@eshaab8178 3 года назад

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!

@lotusflower4175 4 года назад

Thank you! That was useful! 😻💋🌸

@priority3 7 месяцев назад

Great exercises, somenof the best i ve seen on utube

@thatdolphinsrealtor 3 года назад

Thank you so much!

@likyongfaleungtakwan2135 2 года назад

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.

@scottmayhew2227 4 года назад

Thank you for this information. Very helpful.

@SportsInjuryPhysio 4 года назад

I'm glad you found it useful Scott! xm

@mterribilini5082 4 года назад

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

@chivalrous86 3 года назад

Very well explained 👍

@matthewprice9932 2 года назад

just discovered your channel. Love your work :)

@sriprasad5644 2 года назад

Very good explain..

@orthostone 4 года назад

Thanks for the great exercises

@SportsInjuryPhysio 4 года назад

You're welcome xm

@0Jenfer0 4 года назад

Thank you

@eponymousIme 8 месяцев назад

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 8 месяцев назад

You're welcome!

@terabyte6166 3 года назад

Thank you so much...!!! 🥰

@neetakarnik331 5 лет назад

I found the video very helpful. Thank you.

@SportsInjuryPhysio 5 лет назад

I'm glad!

@dianeweeks352 4 года назад

Excellent demonstration.

@SportsInjuryPhysio 4 года назад

Glad you found it useful Diane xm

@asura8495 2 года назад

great video👍

@sevimat9798 10 месяцев назад

Thak you ,thank you for these exercises

@SportsInjuryPhysio 10 месяцев назад

It's my pleasure

@amanyshiba5428 9 месяцев назад

Thank you so much for sharing your knowledge

@SportsInjuryPhysio 9 месяцев назад

My pleasure!

@MrVipulLal Год назад

Brilliant. Many thanks for the video

@SportsInjuryPhysio Год назад

You are welcome!

@steveperry1344 2 года назад

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.

@greenfrog6449 3 года назад

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.

@almarienieves2599 4 года назад

thank God for this video 🙏

@Kaei7 4 года назад

this is excellent. it's going to help me so much, and it's so well explained. thank you

@SportsInjuryPhysio 4 года назад

Glad you found it useful! xm

@goldprotea8467 4 месяца назад

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

@SportsInjuryPhysio 4 месяца назад

You're welcome!

@micheleweiss1136 Месяц назад

thank you!!!! so much better now

@sukatul 2 года назад

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

@Bepike 3 года назад

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!

@andreaharangi2446 3 года назад

Excellent !

@romerorv2008 3 месяца назад

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

@SportsInjuryPhysio 3 месяца назад

Glad it helped!

@4315scott 3 года назад

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?

@gehtdichnixan439 3 года назад

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

@mayurrondrums 3 года назад

Thanks a lot 🙏❤️

@petercook3911 Год назад

This has been really helpful, thank you!

@SportsInjuryPhysio Год назад

Glad it was helpful!

@karlyl250 Год назад

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 Год назад

Glad it was helpful!

@catalinadgallagher50 3 года назад

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

@sharni888 4 года назад

Great job. Amazing n clear explanation. Thanks.👍🙂.

@SportsInjuryPhysio 4 года назад

Glad you found it useful xm

@anthonyfranklin9771 4 года назад

This video really helped my ankle, even though I'm a personal trainer, I don't know everything yet (: Thank you

@SportsInjuryPhysio 4 года назад

I'm glad you found it useful Anthony! xm

@Stefka365 2 года назад

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? 😎❤

@darkwarrior_agentj3879 3 года назад

Thank you ma'am 🙏

@nunivo 3 года назад

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?