Exercises for Flat Feet: Ankle Over Pronated? Try These

Posted on October 12th, 2020 to Barefoot Training

If we are being honest, most people are either unaware or don’t think that their foot condition is important. When is the last time you saw someone at the beach flexing their feet?

Understanding how you move starts with what is happening at the foot. All of us fall into three main categories, which is where we will focus our attention. These three categories are pronation, neutral, and supination. Check out the below graphic to understand each of these foot positions. 

Do you pronate, supinate, or have a neutral foot condition?

Over pronated feet are more commonly referred to as flat feet. They are called flat feet because they pronate so much that the arch is virtually nonexistent and touches the floor. 

A majority of individuals display ankle pronation/eversion and these tendencies can lead to a host of related problems such as ACL tears, lower back injuries, and knee pain to name a few. If you have trouble driving your knees out on squats, or if your feet tend to flare in our out significantly then you are likely a pronator.  

Your arches and feet can be trained like all the other muscles in your body. Instead of putting in the time and effort to fix the problem, many people take the band aid approach to their feet and use orthotics

If you have flat feet or pronate and want to strengthen and change how you move for the long term, add the below exercises into your routine. 

Remember to ditch your shoes here and do these either barefoot or in your Pedestals.

Exercise #1 – Single Leg Stand with Contralateral Loading

Exercise #2 – Lunge with Kettlebell Swap

Exercise #3 – Standing Toe and Shin Raises

We hope you enjoy these exercises and we wish you the best of luck on your journey to strengthening your feet. 


Much Love,


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