18 July, 2017
Hyperpronation is a common foot problem characterized by excessive motion near the heel that causes weight to transfer to the inside of the foot, lowering the arch height. Standing, walking and running on a hyperpronated foot causes a deformity to the feet and damages the musculoskeletal system including the knees, hips and back. If you are born with a deformity, exercises likely will not fix the problem. However, weak toe and outer thigh muscles as well as obesity also may cause hyperpronation, and exercises can help these problems.
You reduce foot pronation when you run barefoot. Running and walking are also free forms of cardiovascular exercise that contribute to weight loss. To lose weight, do cardio exercises most days of the week for 30 to 60 minutes. You can break up your sessions into 20-minute intervals to make the exercise more bearable. Although running barefoot is beneficial for hyperpronation, all types of cardio assist in weight loss. Swimming, biking and dancing are other ways to burn calories. Any exercise that increases your heart rate and breathing is cardio. Choose activities you enjoy and mix them up for variety.
Weak toe flexors contribute to hyperpronation. The toe flexors are muscles and tendons that bend the toes forward. These include the peroneus longus muscles, posterior tibial tendon and the flexor tendons. Toe curls are foot exercises that strengthen the toe flexors to reduce hyperpronation. To perform toe curls, either sit or stand with a small towel or washcloth on the floor in front of you. Use the toes of one foot to grip the towel and pull it toward you by curling your toes. Work both feet.
Exercises such as heel raises strengthen the calf muscles that support and move the ankle. The calves bend the ankle during actions such as walking and running. To perform heel raises, stand with your feet shoulder-width apart and then lift up onto your toes. Pause with your heels lifted for five seconds and lower slowly back to the floor. Keep your weight evenly distributed onto each side of your foot as you do the heel raises to strengthen your feet in a non-pronated position.
Outer Thigh Exercises
The outer thighs are the hip abductor muscles. These muscles reside on the outer and rear edge of the hips. They move your legs sideways away from your body and rotate the hips. The abductors also stabilize the hips. If these muscles are weak, the leg and foot can collapse inward, or hyperpronate.
An exercise to strengthen the outer thighs is the seated hip abduction on an abduction weight machine. To perform this exercise, sit with your back against the pad and the outside of your calves against the leg pads. Start with your legs together and then abduct them, or open them out to the sides away from each other.
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