PT Exercises to Improve a High Pronation Rate During Running

Here are some physical therapy (PT) exercises to improve a high pronation rate during running:

1. Toes-up calf raises This exercise strengthens the calf muscles, which help to support the arch of the foot and reduce overpronation. To perform a toes-up calf raise:

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Toesup calf raises exercise

1. Stand with your feet shoulder-width apart and your toes pointing up.
2. Raise your heels off the ground until you are standing on your tiptoes.
3. Hold for 1-2 seconds, then lower your heels back down to the starting position.
4. Repeat 10-12 times.

2. Short foot exercise This exercise strengthens the muscles in the inner arch of the foot, which help to control pronation. To perform a short foot exercise:

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Short foot exercise

1. Sit on the ground with your legs extended in front of you.
2. Place a towel under the ball of one foot.
3. Crunch your toes towards your body, keeping your heel on the ground.
4. Hold for 1-2 seconds, then relax.
5. Repeat 10-12 times on each foot.

3. Toe spreads This exercise helps to strengthen the muscles between the toes, which can help to improve arch stability and reduce pronation. To perform toe spreads:

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Toe spreads exercise

1. Sit on the ground with your legs extended in front of you.
2. Spread your toes as wide as possible.
3. Hold for 1-2 seconds, then relax.
4. Repeat 10-12 times.

4. Resistance band toe exercises This exercise helps to strengthen the muscles in the foot and ankle, which can help to reduce overpronation. To perform resistance band toe exercises:

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Resistance band toe exercises

1. Loop a resistance band around the ball of your foot.
2. Hold the ends of the band in each hand.
3. Spread your toes wide.
4. Hold for 1-2 seconds, then relax.
5. Repeat 10-12 times.

5. Balance board exercises Balance board exercises help to improve proprioception, which is the body's awareness of its position in space. This can help to improve foot stability and reduce overpronation. To perform balance board exercises:

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Balance board exercises

1. Stand on a balance board with your feet shoulder-width apart.
2. Try to maintain your balance for 30-60 seconds.
3. Repeat 2-3 times.

It is important to start slowly and gradually increase the difficulty of these exercises. It is also important to listen to your body and stop if you experience any pain.

If you have any concerns about your pronation rate, be sure to talk to your doctor or a physical therapist. They can help you to develop a personalized exercise plan to improve your running form and reduce your risk of injury.