- Plantar fasciitis: a painful tightening of the connective tissue of the sole of the foot
- Heel spurs: the painful outcroppings of bone developing on the overstressed site
- Metatarsalgia: pain and inflammation of the ball of the foot
- Bunions: swelling and abnormal bone growth on the prominence of the outer foot
- Shin splints: strain and fatigue in the shin muscles
- Posterior tibial tendonitis: an inflammatory condition affecting the tendon near the inner ankle
Turn your feet out when you walk
Overpronation Insoles occurs partly because of the inward rotation of the tibia, or shin bone. When this occurs, we instinctively put more weight on the insides of the foot. This contributes to the lowering of the arches.
Activate your foot muscles
- Toe curls: Curl your toes inward until you feel a stretch. Hold for several seconds, and then release.
- Toe lifts: Stand up with your knees straight and your heels on the ground. Lift your toes off the ground while keeping your heels on the floor and your knees straight. Hold for 5 seconds and then lower slowly.
- Calf raises: Stand up straight, then push through the balls of your feet and raise your heel until you are standing on your toes. Hold for several seconds and then release.
- Marble game: Place 20 marbles on the ground at your feet. One by one, use your toes to pick them up and place them into a cup. Repeat as many times as you would like.
- Duck stand: Stand with your heels together and your feet turned out like a duck. Try your best to move your legs outward using your glute muscles and tilting your pelvis under your body. You may notice as your legs rotate, the arches of your feet come up and out of pronation. Hold this position for 30 seconds and then release.
Lose a bit of weight
orthotics are the way to go.