Exercises to Correct Over-Pronation in Runners

In this video, Maryke demonstrates some of the exercises that she uses to correct over-pronation in runners. She also demonstrates how you can correct your arch and practise it while standing.

👉 Get resistance bands for your over-pronation exercises here:

Chapters:
00:00:00 Introduction
00:01:02 What is over-pronation?
00:03:52 Exercise for the inner foot muscles to correct over-pronation
00:07:50 Exercises for the tib ant and tib post muscles to correct over-pronation
00:11:54 Seated exercise to correct over-pronation
00:14:55 Standing exercises to correct over-pronation

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[SportsInjuryPhysio]

👉 Get resistance bands for your over-pronation exercises here:
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[ranjanasingh]

I had been to so many physiotherapist and not a single one explained over pronation so well. The way you explain and and work on the root cause is awesome. Deep gratitude from bottom of my heart. Thank you so much!!!

[Mrtamps]

Thanks for this
My left foot is over pronated, and so I can use my normal right foot as a guide and that really helps

[cherylannebarillartist]

Thank you so much!
I’ve been working on this all summer (after having knee pain).

[akbhardwaj]

I watched a alot of videos gathered alot of info & I got that best exercises are : big toe press, heel rise, walking barefoot with straight foot while rising arch (start with a few step)

[carolemeers]

Thank you, these are brilliant exercises.
I have knee pain from over pronation on my right foot, I was already doing the towel toe scrunching exercise but the others are going to be so helpful. Thanks again for sharing 😌

[bdecillis]

This is amazing!! Thank you so much for sharing! I have so many issues from an over pronated foot.. it’s taking me 5 years to finally figure out all my hip knee and back and shoulder pain are from my Right over pronated 😭

[XunoHa]

I literally love you with all my heart, can't express how much this has helped.

[deniseloyer]

Due to 3 extremely bad ankle sprains in the same month, I developed gradually over-pronation until here I am 40 years later in pain. Everything you said in your video applies to me. You are the only video that explained it so well. Thank you so much for your kindness. My questions are how many repetitions at one time and how many times per day...for the towel scrunching with toes....for the pressing the big toe on the inward elastic pull....for the practices of correct sitting/standing/standing on one foot. I have already noticed a difference also now my eye can catch my foot to tibia alignment with a sagging arch and a strengthen arch ...I know what to look for . Thank you so much for being so clear!!!

[chintanvyas]

God bless you. You are very kind and helping over pronators get better.

[kayl]

I felt such intense muscle pain on the outside of my thigh and glute when I stood in the correct position. I’ve had pain my whole life but this pain felt like using muscles I’ve just never used before. I can’t wait to keep exercising it and finally walk normally.

[elevan]

I think this video is the one i've been looking for.. After reviewing all the ankle related vids you have, this one nails it!! Thank you for the content.

[oreoandoz]

Best video on this on YouTube, thank you!! I hope it's not too late for me -- I'm 60, have had overpronation since a toddler (didn't get the recommended corrective shoes lol) -- my legs now look like Ms, going in at the ankle and knee, and my feet are curved into a C shape. Hopefully, the bones/joints aren't too malformed now to start to make some corrections. I'll do these faithfully for as long as it takes! Any improvement is helpful, as my knee joints and hip joints are in bad shape from being so pulled out of line. Thank goodness for YouTube (and you!) - how did we ever live without it?!

[basmasalama]

the 2nd half helped my knee pain a lot !! THANKSS!! how often should I do these exercises to see results but without causing damage??? - I'm recovering from right ankle OCD microfracture surgery

[Hossam.Abostate]

Super helpful!
My feet got a good workout going through these movement!

[sparkly_pixel]

This is unbelievably helpful! Often had ankle, knee and hip pins after a long walk and this makes absolute sense! Thank you so much for the information 🙏🏻🙏🏻🙏🏻

[GabriellaWalsh-im]

Thankyou - great video and just what I was looking for - I dislocated my ankle and fractured my tib & fib a year ago and have been struggling to reawaken my foot arch and lose the probation. This explains it so clearly and how to correct it - massive improvement thankyou so much .

[youtubeLegenddz]

Thank you so much! Very helpful to put my fingers under my big toe and teach my brain that this is the force you need to put into each step

[memorabiliatemporarium]

Thank you... Finally something that makes sense out of my pain
Thank you, thank you, thank you...!

[sharni]

U teach the best exercises for this foot problem n explain it in a very clear n calm way👍🙂. Thanks.