Over Pronation

Over Pronation

0 Comments 📁 Health & Nutrition 🕔18.August 2014
Over Pronation

Over Pronation is a very common conformation fault that causes lameness and fatigue – not to mention long term damage to the knees and hips. So it’s best treated sooner rather than later… What are the Symptoms?


Jofoot Commonly know as ‘fallen arches’ or ‘flat feet’, Over Pronation describes a foot that tilts inwards toward the ball of the foot. The arch will be close to the ground or, in more severe cases, touching the ground. When running, the outside part of the heel will strike the ground first and the foot will roll inwards into the stride, ending off on the big toe. You can also tell by a footprint on a hard surface – a normal foot will leave a mark in the middle about half the width of the foot, a high arch will have a gap and a flat arch will have a wide middle section. Your running shoes will also show more wear on the inner part of the sole.

You may suffer foot fatigue after a long day. Aching and sometimes acute lameness can be a sign that the tendons under the sole of the foot have been unable to cope with the strain. Leg pain can also be an issue caused by the tilting of the ankle joint placing the whole leg at an unnatural angle. Ultimately a visit to the podiatrist will determine if you have any problems.

How does this damage my knees and hips?
When the ankle joint tilts inwards, the knee automatically does the same, which in turn rotates the hip. All of which are connected by tendons and muscles which also suffer from this abuse. Over a long term you will receive uneven wear on the joints and cause repetitive strain injuries to the tendons of the leg from the shin to the knee and all the way up to the groin. Injuries associated with over pronation have been known to end running careers permanently!

TraceyLegsCorrective shoeing
You will never correct the problem completely because it’s caused by your bone structure which can only be adjusted so much and no further. Fortunately it can be improved significantly through corrective shoeing – some people have been known to go down a shoe size as the arch lifts up. A corrective shoe will simply have a harder material in the section of the rubber sole directly under the arch so that it compressess less and lifts the arch, tilting your foot back out into a natural position. Failing which you can buy shoe inserts which do the same thing. Strapping of the arch can also help to prevent lameness during a race or long run and reduce fatigue because the muscles of the foot and leg don’t have to work so hard at keeping you off the floor. Don’t try to use corrective shoeing for the first time at a race, they take some getting used to and can be uncomfortable, even painful until the tendons under the foot get used to the pressure. Wear them in for a week just to be safe. Oddly enough wearing high heels helps to develop good arch strength – so rock those stilletos girls!

Arch Exercises
Rolling a golf ball or rolling pin under the arch will help stretch the tight tendons, so will foot stretches – don’t perform any stretch that causes severe pain. Also, scrunching of the foot helps to strengthen the muscles as does hopping on the toes.

What running shoe do I buy?
While we won’t be discussing which BRANDS to buy right now, look for ‘stability’ shoes or ‘motion control shoes’, which usually have a grey section on the inside of the sole. They tend to be a little expensive so a shoe insert is a cheaper alternative.
Whatever you decide to do, don’t let this problem go untreated, you may pay dearly for it later…

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