Causes, Diagnosis of Overpronation & Treatment in Dallas, Plano & Texas is a condition whereby the arch of the foot significantly collapses inward or downward.
People with overpronation are more prone to injuries than people with normal arches because their arches lack cushioning.
The foot’s natural way of moving from side to side when a person walks or runs is known as pronation.
Pronation also occurs while standing. Some pronations are normal why some are in excess. When the foot goes inward excessively and in this case, pronation refers to the amount that the foot rolls inward toward the arch.
Injuries of Overpronation
When the arch of the foot rolls inward or downward excessively, it is known as overpronation. This condition makes the foot more susceptible to injuries.
The reason for this is because overpronation affects the body’s natural alignment and cushioning effect. It causes increased impact when the foot strikes the ground when walking or jumping.
Athletes with overpronation are at higher risk of developing injuries.
Common injuries that occur in people with overpronation include:
- Heel pain
- Ankle pain or dislocation
- Shin splints
- Plantar fasciitis
- Chronic lower back pain
- Stress fractures in the foot
- Achilles tendonitis
- Iliotibial band syndrome
Causes of overpronation
The most common cause of overpronation is flat and very flexible feet.
Some people are born with overpronation.
Certain conditions and factors can increase a person’s risk of developing flat feet, which may lead to overpronation.
These conditions and factors include:
- Overweight or obesity
- Athletes or individuals that are always running
- Athletes or individuals that are involved in sports or activities whereby they repeatedly strike their feet repeatedly on a hard surface or object over a long period of time.
Diagnosis of Overpronation
Overpronation is a physical condition. You will know if you have overpronation by taking a good look at the arch of your feet.
People with flat feet are more likely to have overpronation.
You can know that you have overpronation without going to see a doctor.
Below are how you can check to know if you have overpronation:
- Stand on your barefoot without wearing any shoes. While standing, take a look at your feet. If there is no clear space between the foot and the floor at the middle of the foot where the arch should be, you are likely to have overpronation.
- You can also know by checking your footprint on the beach sand or floor after taking a few steps with your wet bare feet. If you have a normal arch and normal pronation, you will see your heelprint connected to the toeprints with about half of your foot width, but if you see your heelprint connected with the full width of your foot, it likely means you are overpronated.
If you’re not convinced after these physical tests, you can decide to see a physician. A podiatrist is the most appropriate physician to see for foot problems or disorders.
A podiatrist will perform physical examinations on your foot to know if you are overpronated.
Treatment options for overpronation
There are various different treatment options for overpronation.
The treatment options include:
Wearing supportive shoes
When choosing shoes to wear, ensure you choose shoes that offer extra support and stability to the heel and arch. The shoes should be able to minimize impacts with each step you take.
Before choosing shoes, first have your feet measured, wear thin socks when shopping, and shop when your feet are a bit puffy.
You can ask a podiatrist to recommend or suggest the right shoes that you should get.
Wearing orthotics to support and cushion the heel and arch
Apart from wearing shoes that support the heel and arch, it is also beneficial to wear orthotics for added support and cushioning.
Orthotics offer extra heel and arch support. They help to cushion your foot and minimize the impact on your foot. Orthotics can help prevent injuries.
A podiatrist can prescribe custom orthotics that you should use based on analysis of your foot and manner of walking.
Doing exercises that strengthen the arches
There are certain exercises that can help strengthen your arches and the muscles around your arches.
Your podiatrist may recommend a physical therapist to help you with the right exercises for your condition.
Some examples of exercises for overpronation include:
- Rolling the feet
To do this exercise, stand with your feet and hip wide apart. Move your body to the right to allow the weight of your body rests on the outer part of your feet. Keep the position for about 5 seconds and then back to the normal position. Repeat to the left and keep the position for another 5 seconds and then back to normal position. Repeat the exercise several times.
- First position demi plié
To do this exercise, turn out your hips your feet angle outward and both heels touch each other. While keeping the both heels together, bend your knees and remain in the position for about 5 seconds.
- Seated calf stretch
To do this exercise, sit on the floor and stretch out your calf muscles with your legs extended in front of you. Lean forward at the waist and reach for your toes with both hands. Remain in position for about 5 seconds and then return to normal position. Repeat for about 12 times.
How to prevent overpronation
Overpronation may not be prevented as some people are born with it. However, its effects can be reduced through the use of orthotics and proper footwear.
Engaging in recommended strengthening exercises can help reduce its effect.
Maintaining a healthy body weight by losing excess weight can also help reduce its effect.
How do I know if I have Overpronation?
A quick way to know if you have overpronation is to look at the bottom of your shoes for signs of wear and tear. If your shoe is worn out and most of the wear is on the inside sole near the ball of your foot and near the big toe, it indicates that you likely have overpronation.
Can you fix Overpronation?
You may not be able to fix overpronation but you can reduce its effect. You can reduce its effects by engaging in certain exercises to strengthen your arch and foot. Wearing orthotics and shoes that offer extra support to the arch and heel can help reduce the effects of overpronation.
What are the best shoes for Overpronation?
Some of the best shoes for overpronation include:
- Brooks Adrenaline GTS 20
- Mizuno Wave Inspire 16
- Hoka One One Clifton 7
- Cloud X
- Saucony Men’s Endorphin Shift
- Merrell MTL Long Sky
- Saucony Hurricane 22
Where does Overpronation cause pain?
Overpronation causes pain in the heel, arch, hip and lowers back.
Does Overpronation cause knee pain?
Yes. Overpronation can cause knee pain
Is Overpronation a disability?
Overpronation can be termed a disability because the arch of the foot permanently collapses downward.
What exercises fix Overpronation?
Exercises for overpronation include:
To do this exercise, stand with your feet and your hip wide apart with your toes turned out. Take a jump with your knees bend when landing to lower into a squat position until your butt is just below your knees. Jump up and land as softly as possible. Repeat as many times as possible.
To do this exercise, stand with your feet together and start skipping. Drive your right knee up to lift you off the ground. While keeping your foot flexed, drive it back down toward the ground from the right foot to the left foot. Ensure your heel have as little contact with the ground as possible as you aim for small, quick skips.
To do this exercise, stand and shift weight onto the right leg and hinge forward at the hips with your back straight. Lift your left leg backward while your right leg is on the floor. Ensure that your right knee is bender a bit. On your bending position, use your left hand to touch your foot. Stay in the position for about 5 seconds before standing straight. Reverse and repeat the position for the other leg.
To do this exercise, stay in a lunge position with the right thigh parallel to the floor. Jump up and switch legs midair so the right leg comes forward while the left leg is backward. Repeat again so the left leg comes forward while the right leg is backward. When landing, ensure your knee is almost touching the floor. Repeat as many times as possible.
Does Overpronation cause hip pain?
Yes. Overpronation can cause hip pain.