In this article we will look at what Overpronation actually is, its underlying causes, its impact on the feet, how to spot if you have the condition, and effective remedies for addressing it.
Overpronation occurs when the foot rolls inward excessively during the gait cycle. If left untreated, overpronation can lead to a variety of foot and lower leg problems, including plantar fasciitis, shin splints, and knee pain. That is why it is so important that you get proper diagnosis and treatment from a medical professional if you suspect you have overpronation.
1. Weakness in your foot muscles: Having weak foot muscles that cannot support your arches properly can result in overpronation.
2. Having flat feet or collapsed arches: Those with flat feet are at a higher risk of overpronation, as their arches are naturally positioned lower.
3. Heredity: Certain individuals have a genetic predisposition to overpronation due to the shape of their feet that they inherit.
4. Ill-fitting shoes: Footwear that fails to provide adequate support or stability can exacerbate overpronation.
Overpronation is a very common foot condition and affect women more than it does men. According to a study published in the Journal of Athletic Training, approximately 30% of the population suffers from overpronation. Another study carried out by the same researchers discovered that as many as 70% of runners suffer from overpronation to some extent. It is believed that it is more common amongst runners and athletes as they put a lot of stress on their feet when running.
Absolutely! Wearing the right shoes can make all the difference in managing overpronation. If you are struggling with overpronation, it is essential to invest in footwear that offers proper arch support and stability. The right shoes can aid in correcting this issue, so don’t hesitate in buying a good pair of shoes that are designed to tackle this problem.
There are several signs and symptoms that can help you determine if you are overpronating when you walk or run.
One of the easiest ways to find out if you overpronate is to examine the inside of your shoes for signs of wear and tear. People who overpronate have a tendency to wear out the innermost section of their shoes at a faster pace compared to the other parts of the sole. This is due to the excessive inward rolling of their feet during the phase of foot strike. Furthermore, you might observe that your shoes incline towards the inside when you rest them on a level surface.
You should also get your gait examined by a podiatrists. Those who overpronate tend to have a flat-footed posture, which leads to the arches of their feet to collapse inwards, and their ankles to roll excessively inwards while walking or running. This can result in the lower leg rotating inwards, placing strain on the knee joint.
Thirdly, you can perform a simple test called the wet foot test. Wet the bottom of your foot and step onto a piece of paper or cardboard. If your foot leaves a footprint with a complete impression of your foot, including the arch, you may have flat feet and be more prone to overpronation.
If you encounter any aches or uneasiness in your feet, ankles, knees, or hips while engaging in walking or running, it is possible that you are overpronating. Consulting with a podiatrist, GP or a certified shoe specialist can aid in pinpointing the root cause and procuring suitable therapy or footwear to avert additional harm.
There are several exercises and stretches that can help alleviate this issue. One of the most effective exercises is the heel raise, which involves standing on the edge of a staircase and repeatedly raising and lowering your heels. This action strengthens the supporting muscles in your feet and ankles, which can help manage overpronation. Another great exercise is the toe spread, where you place a small towel on the ground and use your toes to pull it towards you. This helps strengthen the muscles between your toes, which can also help with overpronation. In terms of stretches, one of the most effective is the calf stretch where you position your hands against a wall and step one foot back while keeping your heel on the ground. This stretches out the muscles in your calf, which can help reduce overpronation.
Whilst ovepronation is not a serious medical conditons it can if left untreated cause painful foot and lower limb injuries. If you feel any discomfort or pain while walking or running, then you should seek medical attention as soon as possible. A podiatrist can evaluate the degree of overpronation and suggest proper treatment, such as custom orthotics or physical therapy to strengthen the muscles surrounding the foot and ankle. Failure to address overpronation may result in severe injuries, leading to prolonged discomfort and decreased mobility. Therefore, it is crucial to address this issue with medical intervention.
Orthotics and insoles can be a great solution for overpronation. These products offer extra support and adjust the positioning of your feet, which can lessen the burden on your ankles, knees, and hips. Additionally, they can enhance your overall comfort and decrease the likelihood of damage to ligaments in your feet and lower limbs such as your plantar fascia. If you are having difficulty with overpronation, then definitely contemplate trying orthotics or insoles.
Here at Footreviver we have a wide range of orthotic insoles and arch support specially designed to support, realign and cushion your feet to both correct overpronation and protect your from the nasty and painful symptoms it causes.
Studies have found a strong association between overpronation and a variety of other foot problems, such as discomfort in the arch, stress fractures in the shin, and inflammation of the Achilles tendon. One study published in the Journal of the American Podiatric Medical Association revealed that individuals suffering from overpronation have over twice the risk of developing plantar fasciitis compared to those with normal gait.