How you step matters more for your health than you think. While the motion may feel automatic and effortless, if you overpronate your foot this can lead to a painful condition known as overpronation. This means that your foot rolls inward toward the arch when you step, causing your feet to flatten more than usual. This can increase the risk of injury in your feet and ankles. Luckily, there’s an easy solution: orthotics for overpronation.
While you may think overpronation is no big deal, it can become problematic. If you don’t properly manage overpronated feet, they can lead to other painful conditions like plantar fasciitis or achilles tendonitis. If you want to learn the best way to manage this condition long-term, keep reading. In this article, we’re going to cover what overpronation is, signs and symptoms to look out for, and the best orthotics for overpronation.
What Is Overpronation?
Overpronation is the excessive inward rolling of the foot during a person's gait cycle. In simple terms, it’s the act of turning your foot inward when you step. This results in the foot and ankle rolling inward more than necessary. Overpronation is a common foot condition synonymous with flat feet. It’s often caused by weak muscles and tendons in the feet or ankles, as well as naturally flat feet.
Signs of Overpronation
The signs and symptoms of overpronation can vary from person to person. If you experience any of the following, you may be suffering from overpronation:
Your foot shape plays a major role in how your feet feel. One of the most common signs of overpronation is flat feet. Flat feet occur when the arch of the foot is weak and collapses inward. This causes the foot to become flatter than it naturally should be, which can lead to pain and discomfort.
An easy way to test if you have flat feet is to check the shape of your footprint. If your footprint is wide in the middle with no defined shape, you likely have flat feet.
If you find that your feet are constantly tired and achy, it could be a sign of overpronation. When the foot rolls inward too much, it can cause extra strain on the muscles and tendons of the feet and ankles, leading to fatigue and discomfort.
This is especially true for professionals who stand or walk on their feet for long periods of time. While your tired feet may not be overpronated, you can still greatly benefit from wearing custom orthotics throughout the day.
An obvious sign of overpronation is if you are experiencing pain in the arch or heel of your foot. This pain can be caused by the extra strain on the muscles and tendons of the feet and ankles to support your weak arch.
Similar to other foot conditions, overpronation can also lead to back pain. When the feet and ankles roll inward too much, it can cause the body to be out of alignment. Your feet are part of the posterior chain: the group of muscles that run down the back of your body, head to toe.
When you have an injury or weakness somewhere along the posterior chain, the chain reaction of movement puts stress on other muscles and joints to support you. This means that everything from poor back posture to poor foot posture can cause back pain.
Research shows that orthotics are effective at treating lower back pain. Orthotics can realign your foot positioning which is a common cause of lower back pain and sign of overpronation.
Excessive Wear on Inner Part of Shoe
Another sign of overpronation is excessive wear on the inner part of the shoe. If you notice that the inner part of your shoes wears out faster than the rest of the shoe, it could be a sign of overpronation. Alternatively, if you notice that the outer part of your shoes is wearing out faster, this may be a sign of supination.
Negative Effects of Overpronation
Overpronation can lead to a number of negative effects on the feet, ankles, and legs. These effects can include:
Overpronation can cause the arch of the foot to collapse. This can lead to pain and discomfort, as well as instability in the feet. It can also cause the feet to flatten overtime.
Plantar fasciitis is a condition that causes pain and inflammation in the heel and arch of the foot. It can be caused by overpronation, as the excessive rolling of the foot can cause strain on the plantar fascia. You may have plantar fasciitis if you experience shooting pain in the bottom of your foot or close to the heel.
You’ve likely experienced Achilles tendonitis at one point or another in your life. It’s a condition that causes pain and inflammation in the Achilles tendon. It is often caused by overpronation, as the excessive rolling of the foot can place extra strain on the Achilles tendon. If you ever experience pain in the back of your ankle when you step, that’s a sure sign of Achilles tendonitis.
Shin splints are a common condition caused by high-impact physical activity like running and jumping. Overpronation can cause extra strain on the muscles and tendons in the legs, leading to shin splints. This feels like a burning sensation up the front of your lower legs.
Heel spurs are bony growths that can form on the heel due to overpronation. The excessive rolling of the foot can cause extra strain on the heel, leading to heel spurs. If you suspect that you have heel spurs, you’ll need to get an x-ray done by a health professional.
Bunions are bony bumps that form on the joint of the big toe. About 1 in 3 people over the age of 65 have a bunion. At first, they may appear to be a small bump; however, bunions grow overtime as the MTP joint compresses or shifts out of alignment, becoming a painful and swollen sore. They can be caused by overpronation, as the excessive rolling of the foot can cause extra strain on the joint.
IT Band Syndrome
IT band syndrome is a condition that causes pain and inflammation on the outer side of the knee. It’s often caused by repetitive physical activities like running or cycling. It can also be caused by overpronation, as the excessive rolling of the foot can cause the knee to be out of alignment.
Overpronation can also lead to overall knee pain. When the feet and ankles roll inward too much, it can cause the body to be out of alignment. This can lead to pain in the knees.
The Best Orthotics for Overpronation
Orthotics for overpronation are insoles that are inserted into your shoes to support the joints, muscles, and tissues of your feet. They treat and prevent many common conditions and foot injuries, while also providing comfort throughout the day. Overpronation orthotics are devices that are designed to help reduce the effects of overpronation. There are two types of orthotics for overpronation:
Over-the-counter orthotics come in a variety of shapes and sizes to fit different types of shoes. They are typically made from a combination of foam, gel, and plastic materials. Shoe inserts are designed to provide cushioning and support to the foot, while also helping to reduce friction and pressure.
Over-the-counter orthotics are designed to be worn on a daily basis. They are made to provide support and reduce the effects of overpronation. They are generally considered safe and effective for most people. However, they’re not suitable for everyone. You can find insoles for pronated feet at most drugstores and specialty stores.
Custom orthotics are designed to provide more support than over-the-counter orthotics. They are made to fit the individual's foot and provide maximum support. It's important to choose the right orthotic for your needs, as this will ensure long-term comfort and health. That’s why if you want to treat overpronation effectively, we suggest handcrafted, custom-made orthotics. These will provide the support you need for overpronated feet.
Our approach ensures that your custom-made orthotics are properly fitted to your foot shape and shoes for optimal comfort. If you're suffering from overpronation, consider consulting with a podiatrist or orthopedic specialist to get the best orthotics for your needs.
Conclusion: The Importance of Orthotics for Overpronation
Orthotics for overpronation can be an effective way to reduce pain and discomfort associated with this condition. Overpronation can be a debilitating condition, but it doesn't have to be. With the right orthotics, you can reduce the pain and discomfort associated with overpronation and enjoy a more active and comfortable life.
Try our assessment today to get custom-made orthotics specially designed for your feet. As your needs change over time, we can readjust your orthotics to continue providing effective support and relief for overpronation.