subject: Is Excessive Pronation Of The Feet Problematic? [print this page] Overpronation is an excessive amount of pronation when walking or running. Pronation is the natural rolling of the foot which helps to cushion each step and helps dissipate the forces evenly. Pronation is normal; however overpronation can be bad for you, but not necessarily. Many people do not have what is considered to be a normal level of pronation in the feet, yet they suffer no ill effects whatsoever. Others can develop many foot problems throughout life, which can be attributed to their running or walking gait. The problem with the gait, is determining what is normal and what needs to be corrected. For that, a full gait analysis is required to help get to the bottom of the problem, and to assess the likely implications for each individual.
When overpronation is deemed to be a problem it is usually remedied with arch supports, specialist running shoes or orthotic insoles, although stretching and strengthening exercises may be the best choice. Whether any one (or a combination) of these corrective treatments will help an individual depends on what is causing the gait abnormality. For instance, strengthening will only help if there is a muscle imbalance which is causing an excessive level of pronation in the feet.
When Overpronation is a Problem
At first, overpronation may lead to premature tiredness in the feet and lower body. Excessive force can be transferred to the tendons, ligaments and muscles of the foot and lower leg, which can lead to a number of overuse injuries beinbg suffered. For runners, overpronation may lead to injuries being sustained such as Achilles tendonitis, plantar fasciitis, heel spurs, shin splints, metatarsalgia, stress fractures, patello-femoral pain syndrome, anterior compartment syndrome, bunions, and tarsal tunnel syndrome. There are many foot problems which can be triggered by this running gait, and all are believed to occur due to excessive strain being placed on parts of the body which are ill equipped to deal with the extra force.
Self-diagnosis of the gait is possible at home without a gait analysis or trip to the podiatrist, although it is unlikely that the cause can be determined. If you notice that your footwear wears out faster on the exterior part of the heel and the inside of the toe it is an indication that you are an overpronator. Checking the foot arches can also help, as low arches can make it more likely to pronate to an excessive degree. Simply checking the barefoot footprint is a rough and ready check.
Someone who suffers from this gait abnormality will be usually prescribed insoles to correct overpronation, or to at least compensate for it. These may be off-the-shelf or custom made. Changing exercise footwear may be a good choice too, and most running shoe manufacturers now make a wide range of shoes for overpronators. Simply buying the correct pair of running shoes can ensure that overpronation is treated to a sufficient degree to prevent any foot problems developing, or at least to reduce the risk. Stability shoes or motion control shoes are usually recommended, and neutral running shoes are to be avoided.
Foot orthotics such as arch supports may also be recommended, either on their own or in addition to a change in running shoes. In most cases, shoes alone will be sufficient for exercising as they include arch supports and medial rear-foot posting which can tip the feet away from the pronated position. Orthotics may be best used for all other types of shoes.
If youre looking for arch supports or insoles which control overpronation, ensure theyre made of firm or rigid material as the softer variety tend only to provide only cushioning. Foot orthotics are used to help control this problem, support the arch, and keep the feet in a better anatomical position. If you are unsure if you are an overpronator, visit a podiatrist for a checkup and if you suffer from recurrent running injuries, a gait analysis is a necessity.
