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While pronation -- when the foot rolls inward and the arch becomes somewhat flat -- is normal, overpronation is not. Overpronation is excessive inward rolling of the foot, which can result in collapsed arches. This condition is common among runners and those who walk for exercise, as the knees, thighs and calves rotate inward while running or walking. Overpronation injuries include shin splints, Achilles tendinitis, bunions and planter fasciitis. According to Dr. Nicholas Campos, a Los Angeles-area chiropractor, you should inspect your shoes to note if the outer heels are worn, as is this a sign of overpronation. Correct this problem with exercises designed specifically for overpronation; as with any rehabilitation program, consult a doctor before you begin.
Big Toe Pushdowns
Position your foot and ankle in a neutral stance and work one foot at a time. Push your big toe down into the floor/ground without rolling the ankle or allowing the arch to crumble. Hold the position for about five seconds and repeat 10 times before moving to the other foot. You should feel the flexor hallicus muscle -- the muscle under your arch -- contract. As you get stronger and more used to this exercise, hold the big toe down for longer periods and fewer repetitions.
Golf Ball Roll
Use a golf ball to perform a deep-tissue massage on the plantar fascia, or the flat tissue band that keeps your heel bone and toes connected and supports your foot's arch. Roll the ball on the underside of your foot for about 30 to 60 seconds per foot. Massage the ball on painful areas for about 10 seconds. Pull your toes toward your shin while performing this massage to stretch muscles beneath the planter fascia.
Place a towel on the floor and position your foot over the towel. Do this from a sitting or standing position; sit on the edge of the chair if you choose the former option. Use your toes to pick the towel up and bring it toward you. Do not use your hands or other foot to pick up the towel. You can also curl your toes around the towel and release it as a simpler exercise option. Repeat this three to five times on each side.
Toe Pointing Stretch
Sit on your bed or a chair with your injured foot hanging down. Position your other leg comfortably as desired. Point the foot toward you slowly so that you foot is pointing toward your knee. Hold this for about five seconds before returning to your original hanging position. Working the same foot, point your toes down toward the floor and hold for five seconds before returning to your original position. Do this exercise about three to five times on each foot if needed.