Pronation Distortion Syndrome Exercises

Pronation is the movement the foot makes to minimize the impact of walking, cycling or jogging. The foot is supposed to make an involuntary movement to disperse the force it experiences every time it touches the ground. However, pronation distortion syndrome is a medical condition in which your foot does not pronate properly. When you have pronation distortion syndrome, your foot does not arch properly and your weight is not distributed in the correct way along the foot. This causes pain, as well as stress to the tendons, ligaments and muscles between the feet and the thighs.

Treatment

• Generally, there are three methods of treating pronation distortion syndrome. These include wearing the right footwear, using orthotic inserts and doing exercise. Specially designed footwear prescribed by an orthopedist may offer a solution to pronation distortion syndrome by forcing your foot to pronate properly. The footwear should have a firm heel and powerful arch support. However, exercises are the longest-lasting solution to pronation distortion syndrome. These exercises are aimed at increasing the blood flow to control pain and also at increasing the arch of the foot.

Exercise 1

• Exercises designed to correct the pronation problem may be one of the best treatments for pronation distortion syndrome. The first exercise aims to shift weight distribution on the foot and to stretch the arch of the foot to correct pronation problems and to minimize the pain caused by pronation distortion syndrome.

  Stand with your feet a foot apart from each other. Your weight should be on the last toe in such a way that the arch of the feet gets lifted very slightly. In the next exercise, while in this position, raise the feet while the weight is still kept on the little toe. This may be a little difficult to do initially and may cause cramps, but over time, you can master this technique. This can be done 20 times initially, up to 50 times as you get better at the exercise.

Other Exercises

• You can also improve or treat pronation distortion syndrome by doing a simple exercise in which you keep a brick or box at the height of a small stool. Step on it, as if climbing on to a large step in a staircase, then step back, in the opposite direction. While doing this exercise, the body's full weight has to be transferred to the outside of the foot for the entire time. This will help correct pronation distortion syndrome and help your feet get more used to dispersing weight properly.

  Wrapping a cloth or pad in the arch of the affected foot/feet can also help. Keeping this on all the time while you walk or jog is a good way of pressing the pad inside, so that pressure is applied on the arch. Eventually, this could add curvature to the feet.