How to Reduce Pronation

Proper foot alignment reduces the risk of injury and maintains the body in an upright posture in standing. In a neutral position, the ankle should be in a straight line from the midline of the calf through the middle of the heel. Inward rotation of the foot is called pronation, and outward rotation is supination. Rotation of the foot occurs during normal gait; however, excessive rotation alters body mechanics and affects shock absorption. Over-pronated feet, often called "flat feet," have little to no arch. Pronation can be reduced through the use of proper footwear and the addition of orthotic inserts.

Things You'll Need

• Bath mat

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Instructions

• 1

  Step on a bath mat with wet feet to determine your foot alignment. Excessively pronated feet will leave a full footprint from toes to heel with no indication of an arch. Place the shoes that you wear most frequently on a table top. Look at the wear pattern at the heel section of the shoe sole. Overpronation will cause the inside edge to wear down while preserving the outside edge.

• 2

  Wear supportive footwear to improve alignment and shock absorption as much as possible during daily activities. Purchase motion-controlled or firm sneakers, which are specifically designed to reduce pronation. Choose sneakers with a straight or semi-curved shape by looking at the angle from the heel to the toe.

• 3

  Purchase arch support orthotic inserts for use in non-sneaker footwear. Remove existing insoles before placing the supports in the shoes. Use gel inserts to improve shock absorption for your entire foot, or plastic inserts for more rigid support. Severe overpronation may require you to obtain custom-made orthotics from a health care professional.

• 4

  Perform arch stretches at the beginning and end of each day to decrease pain and stiffness. In bare feet, stand on the edge of a step with the ball of your foot. Slowly lower your heel down until you feel a painless stretch along the bottom of your foot. Hold this position for 10 seconds and repeat three times. Stretch each foot individually.