How to Fix Pronated Feet

How to Fix Pronated Feet

Posted by Apex Foot Health on 2nd Aug 2023

Our feet are designed to roll inwards and outwards to minimize stress and propel you forward. This is a normal process that enables your feet to stay healthy and protect your joints. However, flat feet, or overpronation, happen when your ankle rolls inward too much.

This can put you at risk of injury and is a primary cause of running injuries. Three out of four adults overpronate to some degree while walking or running. Fortunately, a few simple changes can help you correct pronated feet.

Learn how to fix pronated feet below.

Use Orthotic insoles

Proper form is crucial in protecting your feet and joints when running. Any excess pressure on the inside or outside of your foot can cause pain to shoot up your ankles and lower back.

Consider using  orthotic insoles to give your feet some extra arch support. This is ideal for people who are prone to overpronation or have conditions that affect their feet.

Over-the-counter inserts are available. However, you might need to get in touch with a podiatrist to get a custom fit that provides adequate support.

Kinesiology Tape

Kinesiology tape is often used by athletes, but anyone can use it to improve arch support. This is a flexible and stretchy tape that can improve your body awareness.

You can place this around your lower leg and foot arch to provide extra support. In addition, this tape encourages proper foot posture, which can prevent overpronation.

Use an Ankle Brace

Coupe golfing outside. Woman is wearing ankle brace and Women's Balance Shoe (ABS) Black

If you often feel pain around your ankle or knees due to pronation, try wearing an ankle brace. An ankle brace can provide extra support to help stabilize your ankle. This is a good option if you are already struggling with pronated feet and want to prevent further damage.

If you like to run or go on walks, compression socks or arch sleeves may help. These items can give your ankles extra support without limiting your movement.

Wear the Proper Shoes

Your shoes can have a significant impact on your foot health. Comfort is a huge factor in choosing shoes, but you must also consider how much support it can give. Shoes that have an adequate amount of cushioning are ideal if you like to go running.

Proper cushioning can absorb the impact, so there's less stress on your feet. You also want to have ample flexibility.

Try Foot Exercises

Closeup of feet performing foot and toe stretches

Simple exercises can go a long way in fixing and preventing pronation. If you under pronate, look into exercises that improve mobility. This often includes  foot and ankle stretches.

If you overpronate, you want to work on strengthening your foot. Exercise can also improve coordination so your feet don't hit the ground wrong.

How to Fix Pronated Feet

Here are some tips on how to fix pronated feet. Wearing the wrong footwear and having weak muscles are common causes of pronation.

Not sure what footwear is right for you? Don't worry; we got you. Check out our shoe advisory to discover which shoe is perfect for your needs.