Identifying and Managing Overpronation

What is overpronation?

Maybe you don't know that whenever you run, jump or walk how your foot strikes the ground. Most likely, it seems automatic. You move your feet countless times throughout the day.

How your feet move really does matter for your health, mainly if you be involved in sports, like jumping or running.

Your foot bends inwards while you move if you overpronate. The outside end of your heel touch with the floor and your feet turn inwards onto the arch if you are an overpronator. Pronation makes your arches flat that is why people with flat feet are an overpronator.

As the arch extends and levels with the ground, your ligaments, tendons, and muscles are stretched. Due to which you are in a higher risk of developing specific injuries:
  • plantar fasciitis
  • ankle sprains
  • heel spurs
  • achilles tendinitis
  • shin splints

How do I know if I overpronate?

You can do this instant and straightforward process to understand if you overpronate or not. For the symptoms of wear and tear first see at the base of your footwear there is a high chance of overpronation if a lot of the wear on the inside sole close to the big toe and ball of the foot, You may see that your footwear fall inwards if you see them on a level work surface.

Now see your bare feet. Do you have flat feet or low arches? This can be another sign.

Those who overpronate also experience many symptoms, including:
  • Hammer feet
  • corns or calluses
  • flat feet
  • heel or arch pain
  • leg, hip, or straight back discomfort

Medical Diagnosis:

Beyond self-diagnosis, you may want to go to a podiatrist, specialist, or any other physician to know what is a video gait analysis. On this test, a video is recorded of you walking or running on a treadmill. This video footage will get play in slow motion and looked at by the physician. A doctor will study and examine your feet movement, how you run and walk, is observed in slow motion, and then a doctor can tell you if you overpronate or not.

You could ask a question to your physician about 3D foot mapping. You step with or without your shoes on a special pad that has detectors on it which will read the data and feed it to a computer that how your foot hits the floor while walking or running. To check overpronation, your physician might observe that how much of the stress your foot arch is taking while walking or doing different activities.

Some shoe stores, like ASICS in London, provide these kinds of tests. If you’re experiencing injuries or signs, though, you should go to see your doctor.


You could get some comfort by picking different footwear or adding inserts to your shoes. These inserts are known as orthotics. Orthotics insoles improve the way your foot strikes the ground and give support to your arch while you are playing or working for long hours. They might eliminate the pain you might be feeling and decrease your pronation while doing different activities.

Orthotics insoles are an amazing medical device for overpronation / flat feet that supports your arches and helps to correct your walking and running movement. Your physician might also recommend you therapy that is physical to change your gait over time actively.

Some workouts might help relieve pain by strengthening and raising your arches to improve the alignment of knees and the ankles.

Shoes for Overpronation

Finding great Shoes will help:

Go to a running shop or podiatrist that provides some gait analysis before purchasing any shoes. You could make the choice that is best for your unique movement by observing the way your foot strikes the surface in slow motion.

Measured both of your feet to ensure that you are selecting the best size that will fit on your foot correctly.

If your feet still swell throughout the day, so a shoe which works well in the early morning might not really feel good in the daytime.

Whenever you are trying on any footwear, bring the socks that you usually use. That may let you choose the comfy and secure fit among all of them.

Shoes that work best for overpronators are stability shoes. Stability shoes usually help to distribute the weight of the body to lessen the pronation. Such types of shoes are described as “motion control shoes,” and for flat feet, they have additional arch support and padding. Some sports shoes are specially made for overpronators. Consult store associate and ask them about a separate portion of shoes for overpronators.


If you’re experiencing pain or damage as a consequence of overpronation, go to your physician. Specific exercises using the guidance from your physician may also help by stretching and strengthening your legs and feet.

Some workouts might help to lessen pain and raising your arches to improve the alignment of knees and the ankles.

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