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What is overpronation? -

Pronation refers to the way your foot distributes impact when it hits the ground. If you overpronate, your foot rolls inward when you walk or run. 

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Overpronation and flat feet -

Overpronation is commonly known as flat feet and is usually seen in children as the arch of the foot doesn't develop until around five years of age.

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Overpronation -

How a person's foot strikes the ground can affect the rest of their body and people who overpronate may have a higher risk of certain injuries.

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Overpronation and running -

Around 50% of runners overpronate, but with proper treatment and prevention strategies, the condition can be managed. 

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Causes of overpronation -

Loose joints and ligaments can increase the likelihood of overpronation by allowing for excess movement when running and walking. Genetics can be a contributing factor.

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Causes of overpronation -

While some people are born with flat feet, high-impact sports like basketball can lead to overpronation.

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Causes of overpronation -

Conditions such as obesity, arthritis that affects the cartilage and ligaments in the foot, and nerve problems can also cause overpronation.

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Conditions -

Overpronation can cause strain on the knees, hips, pelvis, and spine. Over time, cartilage can become damaged and may result in osteoarthritis.

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Conditions -

Overpronation may cause plantar fasciitis, bunions, and hammer toes to develop and cause further pain and inflammation in the feet.

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Conditions -

Overpronation puts extra strain on the lower body, leading to misalignment and pressure on the sciatic nerve, which can result in pain.

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Treatment options -

Most people don't need treatment, but certain treatment options may help manage pain and reduce the chance of injury.

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Footwear -

A person with overpronation will benefit from wearing supportive shoes, especially for activities like running or walking.

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Footwear -

Features of supportive shoes for people with overpronation include a dense midsole to uphold the arch and a strong and flexible heel counter to stop the foot from moving from side to side.

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Tips when buying footwear -

When buying supportive shoes, choose a specialty walking or running store, as it will be more likely to have equipment for assessing gait.

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Tips when buying footwear -

If you're unsure what is the best footwear to buy, a podiatrist or orthopedic surgeon can recommend suitable anti-pronation shoes.

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Overpronation signs -

Take a look at your feet while standing. If there is no clear space between the foot and the floor where the arch should be, it's likely a sign of overpronation.

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Overpronation signs -

If you're unsure if you overpronate, take a look at the soles of your shoes. Signs of wear on the inside edge can be an indication of overpronation.

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Overpronation signs -

Examine your wet footprint on a dry surface to see if you overpronate. If you overpronate, you’ll have a very wide footprint in the middle as more of your foot comes in contact with the ground. 

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Exercises for overpronation: tennis ball rolls -

Tennis ball rolls, where you roll a tennis ball back and forth under the foot for around 2 to 3 minutes, can provide comfort and relief for those with flat feet.

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Exercises for overpronation: calf raises -

Strengthening the calves by doing calf raises helps to stabilize the rear foot which will help with correcting overpronation.

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Exercises for overpronation: toe raises -

Toe raises, or toe yoga, coordinate your mind to the muscle movement of your feet, which can help you become more conscious of your step when you walk.

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Wearing orthotics -

Orthotics are inserts that slip into shoes to offer extra arch support and help minimize impact when walking.

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When to consult a doctor -

Seek medical advice if you have ongoing pain, weakness, or stiffness in your feet, have difficulty walking or with balance, or did not previously have flat feet.

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Diagnosis -

A podiatrist, orthopedic surgeon, or physical therapist can make a definite diagnosis. If a doctor suspects an underlying problem is causing overpronation, such as a ligament injury, they may recommend an MRI or a radiograph.

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Prevention -

While it's not always possible to prevent overpronation, you can reduce its impact by wearing orthotics and supportive footwear. Plus, following a recommended exercise plan to strengthen the foot can help lower the risk of injury.

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Overpronation and injuries -

Athletes with overpronation, particularly runners, have a higher chance of developing overuse injuries like shin splints and Achilles tendonitis.

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Conclusion -

Overpronation is a common foot condition that often doesn't need correcting. However, if you're experiencing pain or feel it's a cause for concern, it's adviseable to contact a healthcare professional.

Sources: (MedicalNewsToday) (Runner's World) (Dr Scholls)

See also: Steps we should take to maintain healthy feet

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