How to Prevent Pronation

Many athletes, particularly runners and dancers, are concerned with foot mechanics and pronation. As current research reveals the potential dangers of pronation, more and more people seek to prevent it. Pronation can result in painful foot conditions: plantar fasciitis, posterior tibial tendinopathy dysfunction, bunions and metatarsalgia. With prolonged pronation, pain spreads to other parts of the body, particularly the knees and hips. Causes of pronation vary from genetics to obesity. In most cases, pronation can be prevented.

Instructions

• 1

  Lose weight by following a healthy diet and exercise program. If you are overweight and currently experiencing foot pain due to pronation, consider engaging in non-weight bearing exercises such as swimming. Research published in "The Physician and Sports Medicine" reveals that carrying extra weight can result in stress fractures to the metatarsals.

• 2

  Change your shoes. For women, high-heeled shoes increase tendencies to pronation. Men and women will both benefit from wearing wide-toed shoes. These shoes allow adequate space for the foot muscles to work properly. When these muscles work properly, they gain strength, and the tendency towards pronation will reduce.

• 3

  Strengthen your feet by walking barefoot when possible, and by performing toe curls and heel raises.

  For the toe curls, sit on a chair and stretch a towel along the floor away from you. Place your toes on the end of the towel. Scrunch up your toes to bring the towel towards you. Then, extend your toes to grab another section of the towel. Continue until you reach the end of the towel. Then, repeat with the other foot.

  For the heel raises, stand on a step near a banister or something else to hold onto for balance. Allow your heels to drop below the step. Then, raise your heels as high as possible. Start off by performing eight repetitions.

• 4

  Consult a podiatrist. If you suffer from severe pronation and foot pain, you might benefit from custom orthotics.