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LAVERA STEWARTEditor-in-Chief of the Approved By Coach
Ever had those nasty foot pains? Feet and ankles can suffer from deviation concerning pronation. These divinations are referred to as underpronation or overpronation, and they are not uncommon among adults.
Overpronation, however, appears to be more common among adults and is prevalent for people who are used to wearing unsupportive shoes. So to understand how to correct overpronation, it’s important to understand it is, exactly.
So let’s take a look at what does overpronation mean and how you can correct it.
What Is Overpronation?
First, we need to point out that pronation is the foot’s natural way of moving when you walk, run, or even just stand. There are 3 types of pronation – normal, underpronation, and overpronation. The latter is a condition when the feet roll inward when you move.
Signs and Symptoms
The most common sign of overpronation is a sharp pain that will occur when you’re trying to move the foot upward. This will generally happen when you’ve been standing, running, or even walking for a long time. The pain will spread across the underfoot and to the back and thighs. And most importantly – this could lead to some serious running injuries, known as Shin splints. It is caused over some time by dysfunctional musculoskeletal movements in the calves and feet.
It is also possible to feel some swelling in the heel and ankle. The toes can also be affected as a result. Since the lower range of motion, stiffness, and other loss of functioning in the lower part of the body are quite apparent, it is important to correct the problem as soon as possible.
Conventional Ways of Correction
Instead of starting to worry about how to fix overpronation, it is important to understand that the treatment can be quite simple. The conventional way of correction involves wearing shoe inserts made for the right foot alignment. In the case of a huge flatfoot deformity, this can be essential. The orthotic inserts are mainly about placing longitudinal arch support. These products significantly improve the comfort of a person while standing. It also reduces their heel or back pain.
The person may have to undergo physical therapy to correct the pronation problem if it is severe. There are corrective exercise specialists or physical therapists who will be able to teach clients about doing exercises and stretches to help balance the weight accordingly.
Natural Ways of Correction
Improving Form and Posture
The natural ways of correction begin with understanding what causes overpronation. Even though genetics play a crucial role in this problem, the form and posture can also be the underlying problems. Even if the person undergoes conventional ways of therapy, the symptoms can reappear regularly. In such cases, it is important to avoid striking the ground with the heel very abruptly. It is also important to remember not to roll the arches upward. You should place their foot in such a way that the heel touches the ground from outside.
Stretching the Legs
Stretching overall has so many benefits, and it’s even more beneficial when you have overpronation. Because this condition often causes stiffness and extra stress on the lower back and leg muscles. So it’s a good idea to regularly stretch the legs – especially after a workout or running session. It is also important to use the best outfit for running purposes, as well as good shoes. Anyone suffering from overpronation should aim for only the best running shoes for overpronation because they will not only bring more comfort but also help fix this issue.
Consultation with Soft Tissue Therapist
The process of activating muscles by loosening and massaging the feet and lower body can bring about proper alignment to the feet. It can also break up any of the scar tissue or tissue adhesions that have been causing problems. Even if there is a tendency to overpronate, this condition will not last long. One can make the muscles understand the way to distribute weight without affecting health. Those who are required to stand for long hours will also have to practice the active release technique, which can lower the deviations.
Some techniques reduce the incidence of injuries in the future. A massage therapist will be able to retreat muscles that have worked very hard.
Use of Supportive Shoes
The use of supportive shoes will increase motion stability. If a person suffers from injuries, we recommend wearing flexible and lightweight shoes. It is also suggested to have a cushion or lift in less proportion near the arches. There are shoes with multi-density midsoles to prevent the feet from rolling inward excessively. It is possible to pick up arch supports that are available in the market to support the feet better. Some orthotics specialists help provide the perfect fit.
Even though the overpronation may not appear to be a serious issue at first, it can become a huge problem later on in life if left untreated. The issues with posture and pain can become excessive as years roll. So make sure you understand everything there is to know about this condition and do your best to correct your overpronation.
So hopefully you found this article helpful, and now you can take the necessary steps to correct your overpronation issue. If you have any more questions, let us know!