Pronation and supination refers to the inner and outer roll of the foot during normal motion. A little is necessary for mobility, but too much can lead to pain not only in your feet, but also in your ankles, knees, hips and back. Here are eight helpful exercises to help alleviate pain from multiple causes.
This is pretty self-explanatory. Just lift your toes, so your pinkie is the same height as your big toe and hold for a few seconds. Repeat this motion four to five times. It's excellent for strengthening your toes as well as your shins.
Grip the ground with your feet. Grip it, as opposed to just curling the toes. Doming is a great stretch that stimulates the arch of your foot. If it can work for Bruce Willis in Die Hard, it can work for you.
May I introduce the "Rock Out." No, I'm not talking about living life like The Rock. For this exercise, you simply rock to the outer edges of your feet and then the inner edges a few times. This loosens up the ankles and can help prevent injury.
I saved the best for last. Place your foot on a tennis ball, press down and rub your foot up and down. This is more of a massage than it is a stretch, but if you have foot pain, you owe it to yourself to give this a try. You can thank me later.