How to Stretch the Arch of the Foot for Pronation
Over-pronation or flat feet is the leading cause of plantar fasciitis, according to Foot.com. This over-pronation leads to stretching of the plantar fascia, and that can lead to heel pain, arch pain and heel spurs. Stretching exercises are often used as a treatment for plantar fasciitis, and these arch-stretching exercises can reduce tension along the arch of the foot.
Grab your toes with one hand and the middle of your foot with the other hand. Pull the toes back until you feel a stretch in the arch of your foot. The Sports Injury Clinic recommends holding the stretch for about 30 seconds and repeating it for five repetitions and three sets during the day for a total of 15 repetitions.
Roll the arch of your foot over a round object like a small ball to stretch the arch area. The Sports Injury Clinic says that you should apply increasing pressure while repeatedly rolling your arch over the ball.
Push the ball of your foot against a wall, and keep the rest of your foot and your heel as flat as possible on the floor to stretch your arch. This stretch also works the front of the lower leg and the anterior tibialis muscle. Flash Mavi notes that by bending your knee to perform the stretch, you can also isolate the arch tendon.
Press the ball of your foot into the ground, then raise your heel up off the ground as high as you can. This exercise stretches the arch tendon. Flash Mavi notes that you should keep your knee bent to isolate the arch tendon.
- Foot.com: Plantar Fasciitis
- López-López D, Vilar-Fernández JM, Barros-García G, et al. Foot arch height and quality of life in adults: A strobe observational study. Int J Environ Res Public Health. 2018;15(7):pii: E1555. doi:10.3390/ijerph15071555
- Tong JW, Kong PW. Association between foot type and lower extremity injuries: systematic literature review with meta-analysis. J Orthop Sports Phys Ther. 2013;43(10):700-714. doi:10.2519/jospt.2013.4225
- Dufour AB, Losina E, Menz HB, LaValley MP, Hannan MT. Obesity, foot pain and foot disorders in older men and women. Obes Res Clin Pract. 2017;11(4):445–453. doi:10.1016/j.orcp.2016.11.001
- Hume P, Hopkins W, Rome K, Maulder P, Coyle G, Nigg B. Effectiveness of foot orthoses for treatment and prevention of lower limb injuries: a review. Sports Med. 2008;38(9):759-779. doi:10.2165/00007256-200838090-00005
- Zhao X, Wang M, Fekete G, Baker JS, Wiltshire H, Gu Y. Analyzing the effect of an arch support functional insole on walking and jogging in young, healthy females. Technol Health Care. 2018 Nov 9. doi:10.3233/THC-181373
Based in Harker Heights, Texas, Timothy Onkst has been writing about sports, fitness and health since 2003. His articles have appeared in a variety of publications including "Texas Roundball" magazine, Yahoo Sports, Fox Sports and other websites.