Pronation is a term that runners are quite acquainted with. For those who are still unfamiliar with that word, it is basically the movement of our feet when we are walking, jogging, or running. By saying that you have neutral pronation means that the weight of your body is equally distributed on the soles of your feet. However, overpronation means that a specific part of your feet is taking the brunt of your body weight. This can lead to some issues which we will be discussing in this runners blog post.
Overpronation – The Gist
Overpronation is a condition where in the lower extremities experience a considerable amount of strain which usually affects the lower back down towards the heels. This is actually quite a common condition which is often caused by bad posture, overexerting yourself, or simply due to weaker muscles.
Specifically, overpronation can cause problems on several parts of your body such as the spine, knees, pelvis, and heels. Overpronation commonly occurs for people who regularly walk or run. Runners who have bad form can easily cause tiny tears in their plantar fascia which is the ligament that connects the toes and the heel. If a runner does not maintain proper form during this activity it is extremely likely they will cause undue strain on their lower body.
Fortunately, overpronation can be diagnosed quite quickly and easily. This gives you an early heads up on apply the proper changes to prevent exacerbation of this condition. The quickest and easiest way to determine if you are overpronating is by standing in front of a full-length mirror. Check to see whether your feet are rotating inwards more so than normal. You can also ask a friend to observe the way you walk from behind to see if your feet roll inwards too much.
You can also check whether your feet have a considerably low arch when walking. Another method to check whether you are overpronating is with your footprints. There is also a high chance that people whose footprints shows the entirety of their feet might have overpronation. You can also check the wear and tear on your shoes. If your shoes have significant wear and tear over the part of the heels then there is also a high chance you are overpronating when walking and running.
Symptoms of Overpronation
Now, other than knowing what to look for it is also important to consider what you are feeling at the moment when it comes to properly diagnose certain conditions. For overpronation, there are several symptoms that could warn you of the development of this condition. Here are symptoms that you should look out for if you feel that you are experiencing overpronation on your lower extremities:
- Soreness underneath your feet. Specifically, towards the part of the heels.
- Pain whenever you place pressure on specific parts of your soles.
- Inflammation of the tendons underneath the arch of your foot a.k.a. plantar fasciitis.
Treatments for Overpronation
Overpronation is an extremely common condition, fortunately, treating this condition is equally easy to accomplish. The main priority should be with correcting your form and posture. You can also consult a physiotherapist to help assess what changes you need to apply in both your posture and how you walk and run. Certain specialist sports stores also offer equipment designed to help alleviate overpronating.
Another way to help reverse overpronation is by wearing the appropriate shoes. Shoes that offer high levels of stability and firm sole can help stop your feet from rolling inwards too much when walking and running. Other preventive measures you can apply is by strengthening your lower body muscles such as the ankle and calves. Certain exercises are designed for strengthening these muscles. You should also be conscious and avoid causing consistent repeat impacts on your heels.
Body weight can also be a huge factor here. If you are overweight, try and shed a few kilos so that your lower extremities won’t be subjected to considerable weight daily. For runners, try and alternate activities and not solely focus on running. You can try alternating between running exercises and swimming or cycling. This should help give your lower muscles enough time to recover and prevent overexerting itself.
As you can see, overpronation is an easily preventable and treatable condition. For runners, this condition can severely hinder their progress. However, by applying the tips included in this article you can stem this condition and nip it right in the bud. Hopefully, this runners blog article has helped you plan out a more optimized exercise routine and assist you in avoiding the proverbial bumps on the road.