Pronation is the natural act of the body spreading the impact of walking, jogging or running throughout the foot evenly. As the foot strikes the ground, the ankle naturally rolls inward absorbing the
shock of the ground and mobilizing to the terrain. Overpronation is when the ankle of the foot rolls in past its normal 15? of inward rotation. The cause of this could be many things such as foot
type, biomechanics, or compensation strategies. People with flat feet often, although not always, overpronate.
Over-pronation may happen because the tissue that attaches to your foot bones is loose. You may be born with this problem or it may result from injuries or overuse, like from too much running.
Overpronation causes alterations in proper muscle recruitment patterns leading to tightness in the outside of the ankle (lateral gastrocnemius, soleus, and peroneals). This tightness can lead to
weakness in the opposing muscles such as the medial gastrocnemius, anterior tibialis, and posterior tibialis. If these muscles are weak, they will not be able to keep the knee in proper alignment,
causing the valgus position. All this tightness and weakness can cause pain within the ankle, calf, and knee region. And it can send imbalance and pain all the way up to the upper back, if deep core
strength is lacking and can't hold the pelvis in neutral.
People who overpronate have flat feet or collapsed arches. You can tell whether you overpronate by wetting your feet and standing on a dry, flat surface. If your footprint looks complete, you
probably overpronate. Another way to determine whether you have this condition is to simply look at your feet when you stand. If there is no arch on the innermost part of your sole, and it touches
the floor, you likely overpronate. The only way to truly know for sure, however, is to be properly diagnosed by a foot and ankle specialist.
Non Surgical Treatment
There are exercises that you can do to help deal with the effects and treat the cause. Obviously you can opt for an insert into your shoe either by way of your sports shop or go see a podiatrist.
Like anything in your body that is not working correctly; you will have to manage your condition. Don't put off dealing with the problem as it will manifest associated issues along the alignment and
as far up as your neck. If it's mild pronantion, I suggest running barefoot. If you can't do this then don't wear shoes at all at home or in the office as much as possible. Give your calf muscles a
huge stretch everyday as these with the ligaments from the foot up to the muscle get tight and are linked to your pain. Loosen your calf muscles as much as possible. Great exercise is to sit barefoot
with a marble on the floor in front of you. Grab the marble with your toes and try to hold it tight in the middle of the base of your foot. Ping pong balls and even golf balls work. Do this each
night and combined with calf stretches you'll start to correct the muscle alignment gradually in the foot. Put more attention into massaging your feet, standing with a good posture, stretching your
feet, ankles and calf muscles. Lastly, if you are fat this will not help at all. You must lose weight swimming, cycling and eradicating sugar and fat from your diet. The added strain on the foot by
being a fat body compounds the problems and inhibits corrective results that you are after.
Wearing the proper footwear plays a key role as a natural way to help pronation. Pronated feet need shoes that fit well, provide stability, contain supportive cushioning, are comfortable and allow
enough room for your foot to move without causing pain or discomfort. Putting special inner heel wedges, known as orthotics, into your shoes can support a flatfoot while lowering risks of developing
tendinitis, according to the American Academy of Orthopaedic Surgeons. More extensive cases may require specially fitted orthopaedic shoes that support the arches.