What is Overpronation? 6 Common Causes of Overpronation

If you have been told that “you overpronate”, then you may be wondering, what is overpronation? This article will serve you as a guide in answering the questions and the challenges of any shoe manufacturing industry to satisfy the need for overpronators.

However, 99% of the individuals are affected by overpronation. if your feet don’t hurt, overpronation throws your whole body off balance with each movement. Excessive tension and strain will cause discomfort when the elbows, knees, hips, and back are out of balance. Over time, it can even result in injuries.

What is Overpronation?

Overpronation is a distorted reflex that causes foot and leg misalignment in humans by turning the foot inwards excessively from its neutral line. Walking and running trigger foot pronation, or inward tilting of the knees and flattening of the arches. After being caught by overpronation there are chances to experience knee, foot, and ankle pain. Foot Orthoses, or properly made shoe inserts, may help fix overpronation.

Overpronation occurs as the foot rolls excessively forward into the arch, resulting in a variety of accidents. Motion-control shoes and orthotics can be prescribed if you overpronate, while supinates can carry flexible and cushioned shoes. Try to gain more knowledge about gait habits and all the possible solutions you can apply to overcome this issue. Whereas, in some exceptional cases, most of the individuals who have over or under pronation may not feel any illness or pain at any stage.

We have arranged a list of the Best walking shoes for overpronation. If your feet overpronate then it’s a must-read guide for you to choose comfortable shoes.

Why Overpronation Occurs?

Many people who overpronate have flat feet or collapsed arches. Flat feet may be inherited or developed due to trauma or medical problems such as breastfeeding, obesity, or arthritis. Overpronation will grow so rapidly that you aren’t conscious of it until your shoes no longer match or even have repeated wear habits due to your shifting foot shape. But some of the dimensional causes of over pronation are;

• Muscles
• Collapsed arches
• Flat feet
• Athletic activity
• Genetics
• Inadequate shoes

We have also published another article on How to fix flat feet. If you have flat feet then it’s a must-read guide for you.

• Muscles

Muscles drastically contribute to overpronation. Tight pronator musculature will draw the foot into pronation on that side, rendering the supinator musculature’s job of supporting the arch structure more challenging. Tibialis posterior muscle fragility is the chief element contributing to the overpronation. The over-pronation gait cycles come into action when this muscle weakens.

• Collapsed arches

Arches play an essential role in the firmity of healthy feet. But if the arch of the foot gets collapsed, overpronation is observed significantly. The collapsed arch of overpronation is caused by the musculature and fascia ligament complex’s inability to support the arch, particularly when weight-bearing. As a result, any element that increases downward force through the arch would negatively affect the issue.

• Flat foot

Flat feet and overpronation are in a compelling relation. In flat foot condition, the arch lies close to the ground while standing. However, flat feet can give you irregular cycles of overpronation. A flat foot can range in severity from moderate forefoot riven to an osteoarthritis foot with ligamentous ineffectiveness and a tibia that is plantar-flexed. Soft-tissue or bony defects, as well as trauma or systemic illness, are the most common causes.

• Athletic activity

Inadequate athletic activity is a propelling cause of overpronation. Excessive running, jumping, or any related venture can lead you to an unfavorable stage of over-pronation.  Participating in any task that requires striking the foot continuously against a rough surface for a prolonged period, such as hiking, is a common factor that causes overpronation.

• Genetics

Overpronation happens to be genetic in some populations and is present from infancy. However, overpronation is common in very young children since the arch of the foot does not completely mature until six years of age. Genetically transfer of overpronation is a natural cause. However, it can be treated in the specific trimester of pregnancy by taking particular medications. However, it is not a guaranteed process.

• Inadequate shoes

Shoes are the foremost factor in developing overpronation. The selection of shoes and replacing shoes within the committed period cannot steer to overpronation. For long periods, standing or walking in high heels places a lot of tension and discomfort on the arch and associated ligaments and muscles. Shoes in poor conditions or if they don’t match you well may cause severe overpronation due to time.

Treatments of Overpronation

Overpronation has a lot of treatment options available. Some of the reliable treatments are;

• Suitable pair of shoes
• Physical therapy
• Orthotics
• Change your shoes yearly
• Try to lose weight if you are overweight
• Gait scanning
• Chiropractic analysis
• Cardiovascular exercise
• Healthy balanced diet

Conclusion

An excessively pronating flexible foot can be made smoother and more aligned, whereas an overly supinating static foot can be made more mobile and shock-absorbing. Wearing large, flat, lightweight shoes and doing basic exercises like toe stabilization, one-leg balance, squats, calf raises, and jumping will help improve ankle and foot stability and strength.

Perhaps notably, using a motion control or stabilization shoe or orthotic to strengthen a dysfunctional foot is an example of managing symptoms. Muscle imbalance is the most common cause of poor foot control.

By preventing the body from naturally correcting the issue, keeping feet in rigid, immobile positions will intensify foot imbalance. Consult a care provider if you’re feeling constant pain and stiffness – it’s uncommon, but certain foot conditions go beyond the preference of shoes. It’s crucial to get a correct diagnosis with chronic issues.