The program should be completed with 2-4 repetitions of each exercise. This is best done by doing all exercises once and then starting over with a new set. Furthermore, the program should be performed 2-5 times a week until the hyperpronation is corrected. After this, the training should be maintained once a week for 3-6 months.

Standing deep calf stretch – Stretch for 2 x 30-60sek. per. leg, the break between each stretch should be 30-60 seconds.

Standing calf stretch – Stretch 2 x 30-60sec. per leg, the break between each stretch should be 30-60sec.

Heel lift – 10-20 repetitions per.

Foot towel folding – Perform the exercise by pulling a bath towel with your feet 2 times with each foot.

Balance on foam roller – 10-20 repetitions. per. set. (Alternatively use a rolling pin with a towel around as a replacement for the foam roll).

Four-legged foot-hop – 10-20 repetitions. per. set.

Pelvic drainage – 10-20 repetitions per set.

One leg hip control – 10-20 repetitions per. set per side.

Briefcase dead lift – 10-20 repetitions per set with a weight you can lift 15-25 times. The focus is to keep your back straight and lower legs vertical, be careful not to rotate your back towards the weight side. See more about the technique here.