The pronation is quite painful problem and if it is not treated well it might lead to serious body injuries and damage. To avoid that if you happen to have a pronation first of all consult with an orthopaedist, because he will be able to help you treat it. However there are some things that you can do at home in your free time in order to cure your pronation.
The first exercise is quite simple and all you need for it is a golf ball. To make the exercise you must roll the golf ball under each of your feet between 30 and 60 seconds and after you feel that the golf ball has touched one of the points that you feel pain you must pause for 10 seconds. While you are doing this exercise you must also make a stretch of your muscles by pulling your toes up and towards your shins. The second exercise is also quite simple and it does not involve any visits to the gym. To make it properly you must stand with your ankles in neutral position and push down through your big toe without allowing the ankle to roll in or the arch to collapse. At the very beginning you must hold that way for 5 seconds and total 10 times on each side or you can do both sides at one time. Later on you will get stronger and then you will have to hold the toe down for longer stretches and fewer repetitions.
You’ll be able to start feeling your muscles contractions under the arch of your foot and while you are getting stronger, you will have the ability to consciously engage that muscle, while you are performing weight bearing exercises. These exercises are quite simple, but they will help you to cure your pronation for sure and you will avoid all of the expensive and time consuming procedures. Flat feet in the medical terms is hyperpronation, it means over pronation. The pronation is a motion of flattening of an arch as foot rotates counter clockwise. Pronation is very important as it allows your foot to absorb the shock. Additionally, Pronation allows all these bones of mid foot to unlock & become a “bag-of-bones”. Being loose “bag-of-bones” allows the foot adapt to the uneven surfaces.