Foot Pronation Exercises

Рет қаралды 648,878

5 жыл бұрын

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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Пікірлер: 616

@SportsInjuryPhysio Жыл бұрын

👉 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.

@123lenu 3 жыл бұрын

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

@TheSignseeker 2 жыл бұрын

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

@avesaryanna2865 3 жыл бұрын

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!

@djsubliminalreeve 4 жыл бұрын

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 жыл бұрын

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

@sheilasmith1109 4 жыл бұрын

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 жыл бұрын

Sports Injury Physio please teach us how!

@pinkette 3 жыл бұрын

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 3 жыл бұрын

Why do I get shin splints

@almarienieves2599 4 жыл бұрын

thank God for this video 🙏

@cherylatkins7600 3 жыл бұрын

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

@0xMaverick 5 жыл бұрын

Thanks for suggesting the exercises.

@SportsInjuryPhysio 5 жыл бұрын

👍

@Stefka365 2 жыл бұрын

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? 😎❤

@eponymousIme 9 ай бұрын

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 9 ай бұрын

You're welcome!

@chimanpatel497 4 жыл бұрын

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

@bethanytyson8464 3 жыл бұрын

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 :)

@pratikpatil6356 3 жыл бұрын

Nicely explained & demonstrated!

@greenfrog6449 3 жыл бұрын

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.

@kathyclark3168 3 жыл бұрын

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

@alexc2231 3 жыл бұрын

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

@steveperry1344 3 жыл бұрын

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.

@Sunny.day75 4 жыл бұрын

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

@unitrading6202 3 жыл бұрын

Thank you this had helped me tremendously

@ckrutherford1137 4 жыл бұрын

Great video.Thanks.!

@0Jenfer0 4 жыл бұрын

Thank you

@DeeDee-vl1kt 4 жыл бұрын

Thank You 💗💗💗

@josieschmo4172 4 жыл бұрын

Great info, thank you!

@deesterdee6650 3 жыл бұрын

Thank you!

@susantaylor530 3 жыл бұрын

This is wonderful information. Thank you.

@bulbulievyas9574 4 жыл бұрын

Thank you . Needed this soo bad

@allmyfriends159 3 жыл бұрын

Thank you so much....

@p.g.curtwright7763 2 жыл бұрын

Excellent! much better set of exercises than on other posts

@yanaisysteers3512 4 жыл бұрын

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 ай бұрын

Did it heal

@Tytyty511 3 жыл бұрын

Great video, thank you!

@AbdulRAUF-xu1ty 4 жыл бұрын

Thanks

@flodannah9326 3 жыл бұрын

Really good sequence … thank you

@jellyfishumbrella 3 жыл бұрын

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

@Virsidus 4 жыл бұрын

Thank you, very well explained!

@SportsInjuryPhysio 4 жыл бұрын

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

@chrisjacksonjones1800 3 жыл бұрын

Really useful. Thanks

@karemallgood4306 Жыл бұрын

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

@amandawass4665 3 жыл бұрын

Great video, very helpful. Thank you for sharing.

@mssinclair1797 3 жыл бұрын

Awesome teacher!

@spandananathi16 3 жыл бұрын

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

@jodyyoung2139 3 жыл бұрын

Great info thank you!

@kambyl4582 3 жыл бұрын

i will try this exercises, thank you

@midsfella 2 жыл бұрын

Brilliant, thanks 👍👍

@thatdolphinsrealtor 3 жыл бұрын

Thank you so much!

@dianeweeks352 4 жыл бұрын

Excellent demonstration.

@SportsInjuryPhysio 4 жыл бұрын

Glad you found it useful Diane xm

@TheFootballstar5588 3 жыл бұрын

Thank you thank you thank you thank you

@mehrdokhtghassemi4607 3 жыл бұрын

Thank you for these excersice...😘

@kimbarsegyan 2 жыл бұрын

Hands downs the best video I watched on the topic.

@radio14alexis 2 жыл бұрын

well done, very useful.

@scottmayhew2227 4 жыл бұрын

Thank you for this information. Very helpful.

@SportsInjuryPhysio 4 жыл бұрын

I'm glad you found it useful Scott! xm

@orthostone 4 жыл бұрын

Thanks for the great exercises

@SportsInjuryPhysio 4 жыл бұрын

You're welcome xm

@karolsilski5338 3 жыл бұрын

Very informative. Great content.

@stacymead2477 Жыл бұрын

Thanks!

@SportsInjuryPhysio Жыл бұрын

Thank you for your support!

@jimena242 4 жыл бұрын

I suffered a posterior tibialis injury last year, I thought it was overtraining (perhaps one of the reasons). It's never fully went away. I had the suspicion I had overpronation, and even though I thought I was controlling the technique, confirmed it with the first running race pictures - it looks like severe overpronation, a lot more accentuated on the injured leg. After a lot of research, I found this video and are very grateful for the clarity and straight-to-the-point orientation. Will implement the excercises immediately. Many thanks!!

@SportsInjuryPhysio 4 жыл бұрын

Glad you found it useful! xm

@terabyte6166 3 жыл бұрын

Thank you so much...!!! 🥰

@catherineburlin9954 3 жыл бұрын

Very helpful! Very good!

@mayurrondrums 3 жыл бұрын

Thanks a lot 🙏❤️

@darkwarrior_agentj3879 3 жыл бұрын

Thank you ma'am 🙏

@sriprasad5644 2 жыл бұрын

Very good explain..

@coach_parvez3923 3 жыл бұрын

Great stuff

@williamlove445 3 жыл бұрын

Thankyou!🙏

@amanyshiba5428 10 ай бұрын

Thank you so much for sharing your knowledge

@SportsInjuryPhysio 10 ай бұрын

My pleasure!

@micheleweiss1136 2 ай бұрын

thank you!!!! so much better now

@chivalrous86 3 жыл бұрын

Very well explained 👍

@catalinadgallagher50 3 жыл бұрын

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

@andreaharangi2446 3 жыл бұрын

Excellent !

@sevimat9798 10 ай бұрын

Thak you ,thank you for these exercises

@SportsInjuryPhysio 10 ай бұрын

It's my pleasure

@karlyl250 Жыл бұрын

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 Жыл бұрын

Glad it was helpful!

@mariaelenagonzalez8262 3 жыл бұрын

In a flamenco dancer and I'm the only one that has issues with my right foot rolls in. I am going to do these exercises to strengthen my feet. Thank you so much

@noreenjenny7039 4 жыл бұрын

My toes are very tight. Your exercises gives me hope on my feet! Thank you for your guide, excellent! I have to do it consistently 🙏❤ thank you.

@volleyvlogs1672 2 жыл бұрын

Gr8 ! Very important initially to start any exercise program 👍

@chiarad7633 2 жыл бұрын

I have been struggling with an Achille's tendonitis for over a month now, after I completed my last marathon. No therapy or calf exercise or stretching worked. But I have fallen arches so I thought this could be the roots of the problem, because of the tibialis posterior weakness which is related with flat arch. So I try theese exercise, as I tested them and I found them very difficult and I feel like I have such weack feet! Thank you so much for these explanation

@MrVipulLal Жыл бұрын

Brilliant. Many thanks for the video

@SportsInjuryPhysio Жыл бұрын

You are welcome!

@neetakarnik331 5 жыл бұрын

I found the video very helpful. Thank you.

@SportsInjuryPhysio 5 жыл бұрын

I'm glad!

@lotusflower4175 4 жыл бұрын

Thank you! That was useful! 😻💋🌸

@Kaei7 4 жыл бұрын

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

@SportsInjuryPhysio 4 жыл бұрын

Glad you found it useful! xm

@anthonyfranklin9771 4 жыл бұрын

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

@SportsInjuryPhysio 4 жыл бұрын

I'm glad you found it useful Anthony! xm

@priority3 8 ай бұрын

Great exercises, somenof the best i ve seen on utube

@b.rajasekaransekaran401 3 жыл бұрын

fine.thank you madam

@nemonemo6285 Жыл бұрын

Another Master Class, thank you.

@SportsInjuryPhysio Жыл бұрын

Very welcome

@johnJUMU 4 жыл бұрын

These exercises my physiotherapist recommend me after my ankle surgery and it really helped. But my foot is still little stiff and got swollen after long walks or jog. 😔 Please recommend what else I should do strengthen my foot and hip muscles. Thank you for the video PS. Its been 6yrs of surgery

@petercook3911 2 жыл бұрын

This has been really helpful, thank you!

@SportsInjuryPhysio 2 жыл бұрын

Glad it was helpful!

@Hesuusiskjs8xud 2 жыл бұрын

Amazing!

@romerorv2008 4 ай бұрын

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

@SportsInjuryPhysio 4 ай бұрын

Glad it helped!

@juliawalker7224 Жыл бұрын

Really helpful thank you!

@SportsInjuryPhysio Жыл бұрын

Glad it was helpful!

@dudewhathappenedtomycountr9099 Жыл бұрын

It's all about exploring full range of motion and just plain paying attention to our feet. I've been helped tremendously through chiropractic care, too. I suffered for years, never thinking to get a chiropractor to help with foot pain. Thanks for the good tips here.

@DeanKueh 2 жыл бұрын

very informative. thank you

@SportsInjuryPhysio 2 жыл бұрын

You are welcome!

@iammaurice6891 2 жыл бұрын

Thank you so much. I needed this information BADLY!

@SportsInjuryPhysio 2 жыл бұрын

So glad!

@katiesue4983 2 жыл бұрын

Excellent

@ajeansmith5478 9 ай бұрын

Very good! Thank you

@SportsInjuryPhysio 9 ай бұрын

Our pleasure!

@sharni888 4 жыл бұрын

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

@SportsInjuryPhysio 4 жыл бұрын

Glad you found it useful xm

@linacarrero7525 3 жыл бұрын

Thanks so much I search in german and Spanish and I tried in English und finally found your video for my feet.

@goldprotea8467 5 ай бұрын

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

@SportsInjuryPhysio 5 ай бұрын

You're welcome!

@IMCcanTWEESTED Жыл бұрын

Thank you. Far easier to grasp than the first vid I watched.

@SportsInjuryPhysio Жыл бұрын

Glad it helped

@Spartan117A51 4 жыл бұрын

That tibial band exercise was vital thank you for that. I need this

@SportsInjuryPhysio 4 жыл бұрын

👍

@eshaab8178 3 жыл бұрын

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!

@asura8495 2 жыл бұрын

great video👍

@asmibajaj3400 3 жыл бұрын

Helpful

@manishakotharijain7702 4 жыл бұрын

Thank u. This is From India

@zoishe4649 2 жыл бұрын

I just found this! I hope this helps. I seem to only use the insides of my feet, and barely use the outside of them at all.

@Bepike 3 жыл бұрын

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!