subject: Natural Remedies To Treat Over Pronation [print this page] As you step, your foot naturally rolls inward allowing your arch to flatten each time your soles strikes the ground. There are instances, however, when your foot over pronates in which the muscles and ligaments supporting the arch are overly stretched causing the arch to collapse.
Also known as flat feet or fallen arches, over pronation can lead to serious hip, knees, back and foot problems in the future, if not properly addressed. The good news is that certain activities and remedies can help strengthen the arch to allow the foot to function normally.
Tendon Stretches
Engaging in high impact activities such as running and jumping can place additional strain on the Achilles tendon that can lead to over pronation. As the Achilles tendon connects that calf to the heel bone, injury to this area (Achilles Tendonitis) can severely affect the foots natural inward rolling motion. By regularly stretching your calf muscles, you can help boost the strength and flexibility of your Achilles tendon to protect against fallen arches.
Apart from the fact that tendon stretches are highly effective, they are also quite easy to perform. Begin in a standing position and face the wall. Make sure that your left knee is placed closer to the wall with the knee slightly bent while the other leg is completely outstretched. Gently lean your upper torso forward while keeping your right leg outstretched. Hold for 10 15 seconds before resuming your original position. Alternate between each leg and repeat 10 times.
Foot Massages
Massaging your foot regularly not only helps bring instant reprieve from pain but is also an effective way to stretch out the arch muscles. Through the simple act of kneading your foot, you can help improve blood circulation to hasten the delivery of nutrients to your foot as well as hasten their recover from minor injuries.
At the end of each day, simply reward your foot with a relaxing massage beginning with your toes all the way to your heel and calf muscles.
Trim Off Excess Weight
Abruptly gaining weight is also largely to blame for over pronation. As you pack on the pounds, you are inevitably placing more weight on your foot with each step, causing the arch to flatten. Getting back to your ideal size is easy with a healthy combo of nutritious diet and regular exercise.
Change your Shoes
At times, simply switching to more comfortable and adequately cushioned footwear can do much to help bring about healthy foot pronation.
With these 4 easy steps, you can help prevent over pronation and keep your soles healthy.
