Ankle Support for Overpronation

How to Fix Overpronation of the Ankle?

Overpronation of the ankle can be addressed through several approaches. Here's how you can work on fixing it:

• Ankle Brace Usage

Stabilizing Ankle Braces: Wearing ankle brace stabilizer can be highly beneficial for overpronation. Look for braces that offer both medial and lateral support. These ankle stabilizing brace help to limit excessive movement of the ankle, especially the inward rolling motion characteristic of overpronation. They work by providing external support to the ankle joint, keeping it in a more stable position during walking, running, or other physical activities.

Adjustable Braces: Opt for adjustable ankle braces so that you can customize the level of support according to your specific needs. You can tighten or loosen the straps to find the right fit that effectively controls overpronation without restricting your movement too much. This adaptability makes them suitable for various activities and different levels of overpronation severity.

• Strengthening Exercises

Ankle and Foot Muscles: Strengthen the muscles around the ankle and foot through regular exercises. Calf raises, both single-leg and double-leg, are excellent for working on the gastrocnemius and soleus muscles. Toe curls, where you try to pick up small objects with your toes, engage the muscles on the bottom of the foot. Performing ankle inversion and eversion exercises against light resistance (using a resistance band, for example) can improve the strength and control of the muscles influencing ankle movement, thus reducing overpronation.

Lower Leg Muscles: Focus on strengthening the muscles in the lower leg as well, like the tibialis anterior. Exercises such as dorsiflexion with resistance (using a resistance band wrapped around the foot and pulling it towards you while keeping the leg still) enhance the function of this muscle. A stronger tibialis anterior helps counteract the excessive inward roll of the foot by pulling the foot upward and outward.

• Posture and Gait Awareness

Walking and Standing Posture: Pay close attention to your posture while walking and standing. Keep your shoulders back, chest out, and core engaged. Avoid slouching or leaning too far forward or backward, as these postures can affect the alignment of your feet and ankles and exacerbate overpronation. When walking, try to take even strides and land on the outside of your foot first, rolling through to the inside in a more controlled manner rather than with excessive inward roll.

Gait Analysis: Consider getting a gait analysis done, either through a physical therapist or at a specialized running store. This analysis can provide detailed insights into your walking or running pattern and highlight areas where you're overpronating.