7 Best Exercises for Overpronated Feet

In itself, overpronation isn’t painful. But if it continues long enough, overpronation can reduce one's quality of life.

Possible symptoms include a strain in the big toe, foot instability, tibial rotation, and posterior tibial tendon dysfunction. Here are some easy exercises you can do to strengthen your feet and reduce any negative effects of overpronation.

» Reduce pain from overpronation with custom orthotics

What Is Overpronation?

Pronation is the normal inward rolling of the foot as you move from place to place. This is a normal phenomenon; however, the problem starts when you begin to overpronate or underpronate.

With overpronation, the foot rolls inwards and downwards excessively, commonly due to flat feet. If you’re wondering how to fix overpronation, the following guide walks through proven exercises and treatment strategies.

» Check out the differences between overpronation and underpronation

How to Fix Overpronation with 7 Targeted Exercises

1. Tripod Push

Purpose: Strengthen the arch

How to do it:

• Using your big toe, little toe, and heel as pivots, press your foot into the ground.
• Attempt to squeeze all three points together. This will force your arch to contract.
• Hold for five to ten seconds and then release.
• Perform five to ten reps per set.

» Discover the signs that you need arch support

2. Towel Scrunch

Purpose: To strengthen the foot

How to do it:

• While seated in a chair with bare feet, spread out a towel on the floor in front of you.
• Pull the towel towards your body using your toes.
• Do five to ten repetitions per session.

3. Heel Stretch

Purpose: To stretch the Achilles tendon

How to do it:

• From an erect standing position, put one foot about a step in front of the other.
• Bend the front leg and push forward, putting all your weight on the front foot while ensuring your back remains straight. You’ll feel a stretch at the back of the leg.
• Hold the position for up to 30 seconds and repeat with the other leg.
• Perform up to four times on each foot.

» Check out the worst shoes for Achilles tendonitis

4. Calf Raise

Purpose: To strengthen the calf muscles

How to do it:

• While standing erect, lift both heels as high as possible off the ground.
• Hold for five seconds before lowering your feet.
• Repeat 15 to 20 times per set.

5. Clamshells

Purpose: To strengthen the side and compensate for overpronation

How to do it:

• While lying on your side, bend your knees and ankles together.
• Open and close your knees while keeping your ankles together, like a clamshell. To provide extra resistance, you can use a resistance band around your thighs.
• Repeat ten to 15 times.

» Find out if overpronation causes knee pain

6. Jump Squat

Purpose: To strengthen the calf muscles

How to do it:

• With your toes turned outward, stand with your feet slightly apart.
• While keeping your spine erect, send your hips back and bend the knees until your glutes are lower than your knees.
• From the squatting position, jump up and land as softly as possible.
• Repeat up to ten times.

7. Single-Leg Deadlift

Purpose: To strengthen and tone the glutes and improve gait and balance

How to do it:

• While standing, shift your weight onto the left leg, leaning forward at the hips.
• Lower your left hand toward the floor and lift the right leg backward simultaneously. You’ll need to allow a micro-bend in the left knee to complete the motion.
• Return to the starting position and repeat with the alternate limb.
• Complete ten to 15 reps in a session.

Get More Targeted Exercises:

Can You Cure Overpronation With At-Home Exercises?

If caught early, exercises can be very useful in treating overpronation at home—both strengthening and stretching exercises are recommended. Exercises for flat feet can help strengthen the foot arch and stride, and reduce the loading of the foot associated with overpronation.

Although exercises can provide some much-needed pain relief, they are not a cure for overpronation. Pairing these exercises with the use of orthotics is a highly effective way to ensure the symptoms of overpronation do not worsen.

» Exercises aren't helping? Check out the best insoles for pronation

When Should You See a Doctor for Overpronation?

Initially, overpronation is not a problem. However, after some time, it will begin to cause unnecessary pain when walking or running. Once the symptoms get exacerbated or begin to affect your quality of life, you should consider seeing a doctor.

The doctor will take a detailed history and perform a thorough examination of your foot and analyze your gait to determine the state of the foot and appropriate intervention.

» Check out the signs you should visit a podiatrist

Other Treatment Options for Overpronation

To fix overpronated ankles, there are several other effective treatment options for overpronation, including:

• Surgery: Often considered a last resort because it is complex and requires a long recovery time. The surgical approach can be a soft tissue correction, bone surgery, or the fusion of unstable joints.
• Supportive Shoes: Proper arch support and motion control shoes will help keep the foot aligned and stable. Avoid shoes with flexible soles.
• Physical Therapy: This treatment entails a combination of gait reeducation, TENS to relieve pain, and other modalities depending on the indication of the condition.
• NSAIDs and Ice: When overpronation results in pain, using non-steroidal anti-inflammatory drugs and ice will help relieve the pain.
• Bracing and taping: These limit the outward rolling of the foot.
• Custom Orthotics: Flat-footed people often overpronate because the lack of arch support leads to more inward rolling. You can visit your podiatrist, who may prescribe insoles designed for flat feet. Their arch support will realign the subtalar joint, reducing pain.

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Fixing Overpronation Starts With Dedication

If you're unsure how to correct overpronation, these exercises are a great place to start. They strengthen key muscles and improve your gait. For more serious cases, additional interventions may be needed.

For stubborn cases, combine these moves with a daily 5-minute mobility routine (think calf stretches, toe yoga) to keep joints supple. And if you’re still hitting walls? A physical therapist can tweak your plan—no shame in backup.

Overpronation doesn’t have to bench you. Strengthen your foundation, stick with it, and those “problem feet” might just become your strongest asset. Your next step? Lace up, tune in to your body, and walk the talk.

» Correct your overpronation with custom orthotics