Jan 26th, 2013 by admin
The term “pronation” actually simply refers a particular type of rotation that our hands and feet do when we turn them outward rather than inward. However, in the medical and fitness community, the term “foot pronation”–also sometimes called “overpronation” in extreme cases–refers to an unwanted outward turning of the foot that occurs when running, standing or walking. It can contribute to muscular under- and over-development and cause pain for athletes and non-athletes alike unless it’s corrected.
What Is Foot Pronation or Overpronation?
Someone with pronated or overpronated feet will experience a tilt of the foot and ankle rather than having the foot lying flat and the ankle being in alignment with the leg. The ankle will tilt on the inside toward the ground, and on the outside it will tilt upward. The foot may lean at a bit of an angle outward.
Common Problems Associated with Pronated and Overpronated Feet
Someone with feet that are pronated too much may have “knock-knees” or calves that tend to angle inward, and they will likely have flat arches due to the angle of the foot. Depending on the degree of pronation, and how athletic the person is, these conditions may also cause athletic injuries like shin splints, tendinitis, plantar fasciitis, piriformis syndrome and general pain in the legs, feet and knees.
What Can You Do If You Have Pronated or Overpronated Feet?
Podiatrists and athletic specialists recommend correction excessive pronation of the feet with shoes that offer strong support of the ankle on the inside of the shoe. Regular running and walking shoes don’t counteract the pronation action of the foot and ankle, and shoes specially designed for the purpose of correcting too much pronation are required. You can find specialists who carry these kinds of shoes, and you can also find them online at sites like http://www.wefitshoes.com/pronation-s/79.htm. If you can’t afford or find a specialist, commercially made shoes that offer “extra support” or “maximum support” would be best for you.
Foot Exercises Can Help Too
Specialists recommend doing exercises that use the spring action of the foot and ankle and they suggest performing exercises barefoot rather than in shoes. Recommended exercises involve stretching of the muscles and tendons of the ankle area, which become tight and inflexible when feet pronate excessively.