What is Overpronation & How Do Orthotics Help?

Overpronation is a term used to describe an excessive inward rolling motion of the foot during walking or running. This is a natural motion that helps absorb shock and distribute weight as you move, but when the foot rolls too far inward, it can cause problems.

This occurs when the arch of the foot collapses and the foot rolls inward excessively, causing the ankle to twist and the foot to flatten out. This puts extra strain on the muscles, ligaments, and tendons in the foot and ankle, which can lead to a range of problems, including foot pain, ankle pain, knee pain, and even back pain.

The condition can be caused by several factors, including genetics, foot structure, and certain medical conditions. It can also be exacerbated by wearing shoes that do not provide adequate support or cushioning.

When you overpronate, your feet move in a way that causes the arch of your foot to collapse and your ankle to roll inward excessively. This causes your foot to flatten and rotate inward as it makes contact with the ground.

This inward movement can continue as you push off with your toes, causing your big toe to do most of the work and putting extra stress on the ball of your foot. As a result, overpronation can alter the way you walk or run, leading to a less efficient gait and increasing the risk of injury.

Overpronation can contribute to foot pain, shin splints, knee pain, and other musculoskeletal problems if left untreated.

When walking, the heel of the foot typically hits the ground first, followed by the middle and front of the foot as the weight is transferred forward. This sequence is known as the “heel-to-toe” or “rolling” gait, and it allows for efficient weight distribution and shock absorption as the foot makes contact with the ground.

However, some people may have different walking patterns or gaits depending on factors such as foot shape, leg length, or injury history. For example, in overpronation, the foot rolls inward excessively and continues to rotate inward, causing the arch to flatten and the ankle to roll inward.

This can cause the foot to point outward as you walk or run, which can contribute to instability and pain in the ankle, knee, and hip. Overpronation can also cause the big toe to do most of the work during push-off, which can lead to pain and injury in the ball of the foot.

Over time, this abnormal movement pattern can contribute to chronic musculoskeletal problems and make it more difficult to walk, run, or engage in other physical activities.

Wearing proper footwear can provide sufficient arch support and stability to help control the inward rolling of the foot. It’s important to look for shoes with a firm heel counter to help keep the heel stable and prevent excessive motion.

Custom-made or over-the-counter orthotics can help support the arch and reduce excessive inward rolling of the foot. Although some over-the-counter insoles will provide some of the support you need to relieve pain from overpronation, custom orthotics are designed with the conditions you suffer from in mind.

In addition to supportive footwear, strengthening the muscles in the feet and legs can help improve foot stability and control overpronation. Exercises such as calf raises, heel drops, and foot arch-strengthening exercises can be helpful.

Tight muscles in the calf, hamstrings, and hips can also contribute to overpronation. Stretching these muscles can help improve foot and leg alignment and reduce overpronation.

Sometimes overpronation is a secondary symptom to other gait issues. For example, if you have a gait abnormality, such as leg length discrepancy, correcting this may help reduce overpronation. Identifying the underlying cause of overpronation is the best to manage the condition effectively.

Although the measures listed above can take to help correct your overpronation at home, if overpronation is causing significant pain or interfering with daily activities, it’s vital to seek professional help from a healthcare provider. A podiatrist or physical therapist can evaluate the underlying cause and provide an individualized treatment plan.

Resting and icing the affected foot can help reduce pain and inflammation associated with overpronation. Avoiding activities that aggravate the condition can also help prevent further injury. During rest, the muscles and ligaments can recover and strengthen, which can help improve overall foot function and reduce the risk of future injury.

In extreme cases, medical interventions such as corticosteroid injections or surgery may be necessary to correct severe overpronation. The Tenex procedure is a minimally invasive surgery that uses ultrasound to identify and remove damaged tissue in the affected area.

In some cases, arthroscopic surgery may be necessary to correct severe overpronation. During this procedure, small incisions are made in the affected foot, and a small camera and surgical instruments are used to make repairs to the affected tissues.

Another possible surgical procedure that would be performed in an extreme case is an osteotomy. An osteotomy involves realigning bones in the foot to correct alignment issues that contribute to overpronation.

These options are typically reserved for cases where conservative treatments have been unsuccessful.