How to Stretch the Arch of the Foot for Pronation

Take care of  your foot arch to support your body.
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Pedicures and foot baths may make your feet look and feel pretty, but stretching the arch of your feet will improve how you move. Pronation refers to the natural rolling movement of your foot when you walk or run, where the arch of your foot collapses to absorb shock. Some people can have over-pronation, or flat feet, or under-pronation, or high arches. In either case, it can lead to plantar fasciitis, which is a painful condition in your heel or the bottom of your feet. Stretching and massaging your arches will allow you to waltz throughout your day with less pain or no pain.

Standing Calf Stretch

Step 1

Put a 1-foot-long half foam roller about 2 feet away from a wall. Put your hands against the wall.

Step 2

Put your left foot between the space between the roller and the wall and your right foot. Put the ball of your right foot on the roller with your heel on the floor.

Step 3

Bend your right knee slightly to stretch your calves and heel tendon. Keep your posture tall and do not slouch.

Step 4

Hold the stretch for five to six deep breaths into your belly. Do not bounce. Switch feet position and repeat the stretch on your left calf.

Active Supine Leg Stretch

Step 1

Lie on the floor on your back and grab the back of your right knee with both hands. Bring your knee close to your ribs.

Step 2

Exhale slowly as you extend your right knee and flex your right foot to your face.

Step 3

Hold the stretch for 2 to 3 seconds and bend your knee back to the starting position. Repeat the movement pattern for eight to 10 reps on each leg.

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