How to Correct Overpronation: 10 Exercises to Try
Key Takeaways
- Overpronation happens when the arches and ankles roll inward excessively with each step, which can lead to foot pain, poor alignment, and even issues in the knees, hips, and back.
- Simple exercises such as heel raises, ankle circles, and calf stretches can help strengthen the muscles that support healthy alignment and reduce overpronation over time.
- Wearing shoes with supportive features like built-in arch support, shock-absorbing midsoles, deep heel cups, and a firm heel counter can provide the stability your feet need to move comfortably.
When your gait is off, your whole body can feel it. Our feet—and the dozens of muscles, ligaments, and bones that support them—do a lot of heavy lifting with every step we take. But when something like overpronation enters the picture, even simple movements can put us at risk for injury or nagging pain.
Overpronation happens when the arch and ankle roll too far inward while you walk, shifting your alignment and placing extra stress on your ankles, knees, and hips. According to the National Center for Biotechnology Information, about 21% of adults experience some form of overpronation, which can lead to conditions like plantar fasciitis, shin splints, and Achilles tendonitis over time.
The good news? There are small, effective ways to retrain your body toward better alignment. In this guide, we’ll show you how to correct overpronation with 10 simple overpronation exercises designed to build strength, improve mobility, and create a healthier stride from the ground up.
Understanding Overpronation
Overpronation might sound complicated, but here’s an easy way to spot it: take a look at the bottoms of your well-worn shoes. If you notice extra wear along the inner edges—especially near the heel or arch—your feet may be rolling inward more than they should when you walk.
That inward roll is known as overpronation, and while it’s common, it can throw your whole body out of alignment. From heel and arch pain to issues in your knees, hips, or even back, misalignment in your stride can cause a ripple effect of discomfort.
Thankfully, you’re not powerless. There are proven ways to help correct overpronation and get your body back in balance. From supportive footwear and orthotics to targeted exercises and physical therapy, small changes can lead to a stronger, more natural gait.
Want a deeper dive? Learn about the causes, symptoms, and long-term solutions for overpronation here.
Overpronation vs. Underpronation
If you’re wondering what sets overpronation apart from underpronation (also called supination), it all comes down to how your foot rolls as you walk or run.
- Overpronation happens when your foot rolls too far inward—more than 15%—which often accompanies fallen arches, low arches, or flat feet. It can increase the risk of conditions like runner’s knee or stress fractures.
- Underpronation (supination) is the opposite. Your foot rolls outward too much, usually linked to high arches or tight Achilles tendons. This pattern can lead to ankle instability or IT band syndrome.
Both patterns can strain the body, especially the plantar fascia and Achilles tendon, and may result in chronic pain or recurring injuries.
The upside is that no matter your pronation type, there are practical ways to improve alignment. With the right exercises for overpronation, you can begin retraining your gait, strengthening key muscles, and building a healthier foundation for every step.
Below, we’ll walk you through 10 straightforward exercises to help you get started.
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10 Exercises to Correct Overpronation
Now that we’ve unpacked foot supination vs pronation and how each one is linked to foot and overall body health, let’s take a look at how to correct overpronation with exercise!
While we always recommend first speaking with your doctor for a unique diagnosis and treatment plan, here are 10 simple at-home exercises you can add to your routine to help you cultivate a healthier gait.
1. Heel Raises
Strengthens: Calves, ankles, and feet
Why it helps: Strong calves help stabilize the ankle and arch, reducing excess inward roll with each step.
How to do it:
- Stand tall with your feet hip-width apart.
- Slowly lift your heels off the ground, pressing through the balls of your feet.
- Hold at the top for 2–3 seconds.
- Lower your heels back down in a controlled motion.
- Repeat 10–15 times.
2. Arch Lifts
Strengthens: Arch muscles, especially the abductor hallucis
Why it helps: Strong arches support proper alignment and help reduce overpronation. A study published in PubMed found that strengthening the abductor hallucis can improve arch support and help prevent injury.
How to do it:
- Sit in a chair with your feet flat on the ground.
- Without lifting your toes or heels, try to raise the arch of your foot.
- Hold the arch lift for a few seconds, then relax.
- Repeat 10–15 times with each foot.
3. Towel Scrunches
Strengthens: Toes and arches
Why it helps: Towel scrunches target the small muscles in your feet, especially in the toes and arch. Stronger foot muscles provide better stability and support for healthy alignment and gait.
How to do it:
- Sit in a chair and place a small towel on the floor in front of you.
- Using only your toes, scrunch the towel toward you.
- Release and repeat 10–15 times with each foot.
4. Ankle Circles
Improves: Ankle mobility and range of motion
Why it helps: When joints move well, they support healthy mechanics. Increasing ankle flexibility can help prevent overpronation and support a more neutral gait.
How to do it:
- Sit or lie down with one leg extended in front of you.
- Rotate your ankle slowly in a circular motion—first clockwise, then counterclockwise.
- Perform for 30 seconds in each direction, then switch feet.
5. Toe Tapping
Improves: Shin strength, ankle stability, and coordination
Why it helps: The anterior tibialis (your main shin muscle) plays a key role in supporting the ankle and arch. Strengthening it can help prevent shin splints—a common issue for those with overpronation.
How to do it:
- Sit on a chair with your feet flat on the floor.
- Lift the toes of one foot and tap them lightly on the ground, keeping your heel planted.
- Continue for 30 seconds, then switch feet.
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6. Band Resisted Ankle Inversion
Improves: Arch strength, foot control, and ankle stability
Why it helps: This targeted move builds the deep muscles in your arches and shins—the same ones that help correct overpronation and support a stronger stride.
How to do it:
- Sit on the floor with legs extended in front of you.
- Loop a resistance band around one foot and hold the ends with your hands.
- Slowly turn your foot inward, moving against the resistance.
- Return to start and repeat 10–15 times on each foot.
7. Single Leg Balance
Improves: Stability, alignment, and proprioception
Why it helps: Better balance starts with better awareness. This exercise helps train your brain and body to work together, which can improve your gait and reduce overpronation—step by step.
How to do it:
- Stand tall and lift one foot off the ground.
- Hold your balance for 30 seconds to 1 minute.
- Switch sides and repeat.
- For an extra challenge, try it with your eyes closed or on an unstable surface.
8. Walking on Sand
Improves: Intrinsic foot strength and natural gait control
Why it helps: Soft, uneven surfaces like sand force your feet to work harder. The constant adjustments help build the small stabilizing muscles that support healthy arches and alignment, which is especially important for correcting overpronation.
How to do it:
- Head to a beach or sandbox with a safe, sandy surface.
- Walk barefoot for 10–15 minutes, focusing on your foot placement and alignment.
- Start slow and increase time or distance as your strength improves.
9. Calf Stretch
Improves: Flexibility in calves, Achilles tendons, and plantar fascia
Why it helps: Tight calves can pull on the Achilles and plantar fascia, contributing to overpronation and poor gait mechanics. Regular stretching keeps these tissues supple and helps maintain healthier foot alignment.
How to do it:
- Stand facing a wall with your hands resting on it for support.
- Step one foot back, keeping your heel flat and knee straight.
- Lean forward slightly into the wall until you feel a stretch in your calf.
- Hold for 20–30 seconds, then switch sides.
10. Foam Rolling
Improves: Muscle mobility, fascia health, and lower limb flexibility
Why it helps: Tightness in the calves or fascia can affect your entire gait. Foam rolling helps release tension, restore mobility, and support better alignment from the legs down to the feet.
How to do it:
- Sit on the floor with one calf resting on a foam roller.
- Use your hands to lift your hips and slowly roll back and forth over the calf.
- Pause and apply gentle pressure to any tight or tender spots.
- Continue for 1–2 minutes per leg.
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Other Approaches to Correcting Overpronation
While exercises are a great way to strengthen the muscles that support your stride, they’re just one piece of the puzzle. Here are a few more strategies that can help you correct overpronation and move with better alignment.
Supportive Shoes
Shoes with arch support, a deep heel cup, and shock-absorbing cushion can help correct overpronation. Wearing supportive footwear all day—not just during workouts—can reduce strain and encourage proper alignment.
Physical Therapy
A physical therapist can assess your gait and build a custom plan to improve it. They may also recommend specific footwear or orthotics to support your progress.
Ankle Braces
For short-term use or injury recovery, ankle braces may help limit overpronation. Always follow medical advice, as overuse can lead to muscle weakness over time.
Gait Analysis
A gait analysis from a specialist can identify improper mechanics or muscle imbalances. This insight can help tailor your treatment and exercise routine.
Weight Management
Carrying extra weight can strain the arches and increase your risk of overpronation. Maintaining a steady, healthy weight can help protect your foot structure over time.
Regular Foot Check-ups
Feet change with age, activity, and lifestyle. Routine check-ins with a podiatrist can help catch issues early and keep your feet functioning at their best.
FAQs
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Can overpronation be corrected?
Yes, in many cases it can! While we always recommend first speaking with your doctor for a diagnosis and treatment plan, it has been shown that foot exercises, physical therapy, and wearing supportive footwear can help correct overpronation over time.
In fact, there was a study completed on overpronated individuals that showed an improvement in their symptoms after a 9-week program of therapeutic exercises. Although it will take time, effort, and consistency, it is possible to correct overpronation in many cases!
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How do you reverse foot pronation?
Reversing foot pronation starts with strengthening exercises, supportive footwear, and guidance from a physical therapist. If you're wondering how to stop overpronation, the key is consistency—regular movement, proper arch support, and daily habits that promote better alignment. Over time, these strategies can help retrain your gait and reduce the effects of overpronation.
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What causes overpronation?
Overpronation can be caused by a number of factors, including flat feet, low arches, or fallen arches. Genetics, aging, pregnancy, and injury can also contribute to changes in foot structure that lead to overpronation. Additionally, consistently wearing unsupportive footwear or spending long hours on hard surfaces may increase the likelihood of developing this gait pattern over time.
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What is more common overpronation or underpronation?
Overpronation is more common than underpronation. It is estimated that a much larger portion of the population is prone to rolling their arch and ankle inward than outward.
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How do I tell if I overpronate or underpronate?
A couple of simple at-home tests can help you determine your gait pattern. First, check the wear on the soles of your shoes. More wear on the inside edge suggests overpronation, while wear on the outer edge points to underpronation (or supination).
You can also try the "wet test": Wet the bottom of your foot and step onto a piece of paper. If you see most of your foot, including the arch, you likely overpronate. If you see only the outer edge, you may underpronate and have high arches.
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How long does it take to correct overpronation?
Any new muscle training program will take at least 6–12 weeks of consistent exercises to begin to see results. As mentioned above, there was a study completed on overpronated individuals that showed an improvement in their symptoms after a 9-week program of therapeutic exercises. Although it will take time, effort, and consistency, it is possible to correct overpronation in many cases!
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Can you prevent overpronation?
Yes, there are several proactive steps you can take if you're looking into how to prevent overpronation. Focus on wearing supportive shoes with proper arch support, maintaining a healthy weight, and regularly doing foot-strengthening exercises.
Staying mindful of your gait and checking in with a podiatrist or physical therapist can also help catch early signs and keep your feet aligned before issues develop.
Embrace a Balanced Stride With KURU
Exercises to fix overpronation are a powerful starting point—but lasting relief takes more than movement. To truly support your stride and protect your feet, you need footwear designed to do more.
That’s why every KURU shoe is built from the ground up with our patented KURUSOLE technology, featuring a deep, rounded heel cup that cradles and aligns your heels to help reduce excessive inward rolling. And because our shoes include a built-in, orthotic-level system in every pair, many of our customers find they no longer need expensive inserts or after-market orthotics.
We pair that heel-hugging support with KURUCLOUD, a shock-absorbing midsole that softens every step and helps distribute impact evenly across your foot. On top, our ULTIMATE INSOLES provide powerful arch support that molds to your unique foot shape—reinforcing your natural foot structure and helping you stay aligned with every stride.
For everyday wear, ATOM 2 is a go-to for walking, errands, and staying active in total comfort. And for logging miles on the road or treadmill, TRIPLE MAX Ion delivers runner-focused support that guides your stride and eases pressure from start to finish.
When your feet feel stronger, you feel unstoppable. By combining targeted exercises with shoes that truly support you, you’re setting your feet up to go the distance—and take you everywhere you want to be.
Sourcing
- Modification of Pronated Foot Posture after a Program of Therapeutic Exercises. National Center for Biotechnology Information (November 2020)
- Influence of the abductor hallucis muscle on the medial arch of the foot: a kinematic and anatomical cadaver study. National Center for Biotechnology Information (May 2007)
- The Beginner’s Guide to Pronation. Healthline (March 2019)
- Exercises for Flat Feet. Healthline (April 2023)
- The Importance of Strengthening Your Tibialis Anterior for Optimal Athletic Performance. Rebound Fitness (January 2023)
- Supination vs. Pronation. Live Science (June 2022)
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