Overpronation is a term that gets thrown around a lot by psuedo-experts and there is so much written online about it, that it can get very confusing to determine what is legitimate and what is not.
Pronation is a normal motion of the foot that occurs when the ankle rolls inwards and the arch collapses. This is normal. Its not something evil. Overpronation is assumed to be when there is too much
of it. There certainly is debate as to just how much is too much, as some people have large amounts and have no problems, other have small amounts and do have problems. It all comes down to
individual differences and how much force is needed to stop the foot moving. The greater the force, regardless of the amounts of pronation, the more likely it is to be a problem. Some still like to
debate if it is a problem or not. Some studies have shown that its not a problem and other studies have shown it is. If the data from all these studies are pooled, then the conclusion was that, yes,
overpronation is a problem that was statistically significant, but it was only a small risk factor for problems. An associated finding of overpronation during a gait analysis is an abductory
Although there are many factors that can contribute to the development of these conditions, improper biomechanics of the body plays a large and detrimental role in the process. Of the many
biomechanical elements involved, foot and ankle function perhaps contribute the most to these aches and pains.
Eventually, over-pronation can lead to a full list of maladies including flat feet, plantar fasciitis, plantar fibroma, neuromas, heel spurs, shin splints, ankle sprains, bunions, hammertoes,
calluses, and pain in the arches, knee, hip and lower back. But it doesn?t have to go that far, because there are steps we can take to correct the over-pronation. In the vast majority of cases, we?ll
prescribe custom foot orthotics, which will realign your ankles, redistribute the weight, support the arch and reduce the twisting. Many orthotics will fit snugly into your normal shoes. Although
we?ll also take a look at the type of shoes you wear to see if they are contributing to the problem.
Bunions, calluses and crooked toes may indicate alignment problems. So, it is important to ascertain the condition of a client's toes. Check the big toe to determine if the first joint of the toe is
swollen, has a callus or bunion, and/or looks as though it abducts (i.e., hallux valgus) rather than pointing straight ahead. Also, look to see if the lesser toes seem to "curl up" (i.e., the person
has hammer or claw toes). This may be indicative of damage to, or inflexibility of the plantar fascia caused by excessive flattening of the foot.
Non Surgical Treatment
An overpronator is a person who overpronates, meaning that when walking or running their feet tend to roll inwards to an excessive degree. Overpronation involves excessive flattening of the arches of
the feet, with the roll seeing the push off take place from the inside edge of the foot and the big toe. When this happens, the muscles and ligaments in the feet are placed under excessive strain,
which can lead to pain and premature fatigue of the foot. Overpronation is most commonly experienced in people who have flat feet or fallen arches.
Massage and stretch the calves to increase dorsiflexion at the foot/ankle. Dorsiflexion is the bending at the ankle. By improving the dorsiflexion, one will have more flexibility at the ankle, which
will allow the foot to over-pronate less. Massage the IT Band with a foam roller or tennis ball to quiet down the tightness throughout this part of the leg. The IT Band attaches from the glute
maximus and runs down the side of the leg into the knee area. When the IT Band is tight it will accelerate the force of the leg moving inward, which will cause the foot to move inward as well. It is
often that tightness through the IT Band that promotes over-pronation. Decreasing over-pronation, which is very prominent in runners, will help add endurance, speed and efficiency to your run and
ultimately place less stress on your body.