Every person pronates to some extent and this is a necessary moment in the normal walking cycle as it allows the forefoot to make complete contact with the ground. Over-pronation is when a person pronates too much and for too long. This places excess stress on the tendons and ligaments in the foot and ankle. A foot that overpronates acts like a loose bag of bones during the walking cycle. This makes this type of foot very flexible but inefficient. The foot has to work much harder to propel the body, fatiguing easily and placing mechanical stresses on the lower body.


Massage the calves from the knees to the heel, concentrating on the Achilles’ tendon and where the muscles meet the tendon. At home, your hands, and knuckles work great to work the Achilles’ tendon as long as you’re not too rough. Glide your hands over the calf to warm it up, from your heel to your knee. Squeeze your calf muscles with both hands moving from your heel towards your knee. Look for tender areas and work them a little extra. One hand should be on top of your shin bone (tibia) and the other under your calf. Press both fists into your calf muscles moving gradually from heel to knee. Press while rolling your fists vigorously into your calf muscles especially the ones on either side of your shin. Keep the muscles relaxed while you massage them and breathe out deeply. Drumming the entire area you just massaged using your open hands Repeat on next leg 2.5 minutes per calf (but take as long as you need)


Stretching is critical. Stand with the balls of your feet on a stair or block. Reach for the bottom step with your heel until you feel a stretch in the arch of your foot. Hold this position for 15-30 seconds and then relax.


Icing has been hugely successful in reducing pain in the heel and taking the edge off of foot pain. We recommend using an ice and cold water bath that covers both the foot and the calf. This will help to decrease the inflammation throughout the leg and foot. A rubber or plastic trash can works nicely. For quick, soothing relief a frozen water bottle can be used as needed to massage the arch at any time during the day.

Tired of foot pain?

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