What Should You Do if You Overpronate When You Run?
Do you often experience pain in the heel of your foot when you walk quickly or run? Alternatively, do you frequently have to deal with back or hip pain when you exercise? If so, you may be suffering from a foot condition known as overpronation. What is this, how do you know if you have the issue, and what can you do about it?
1. Interpretation
Overpronation is one of many conditions that can affect the foot and determine how you walk or run. Essentially, your foot is rolling towards the inside as you move it, which means that the heel's outer side will hit the ground first, flattening your foot as you walk. It'll cause the arch of your foot to stretch so that the ligaments, tendons and muscles that connect everything together are under additional stress. This can lead to pain in your foot, which can also transfer to your hip or back.
2. Risks
Unfortunately, you might be more at risk of developing certain injuries if you overpronate. For example, you could end up with Achilles tendonitis or plantar fasciitis, a very common orthopaedic condition.
3. Analysis
Many years ago, a podiatrist would ask you to wet the bottom of your foot and then walk on a dry surface. They would assess the imprint that you left to determine whether you had a problem with pronation. These days, however, everything is a lot more sophisticated, and your podiatrist can assist you using video analysis or even three-dimensional mapping. The latter option is a modern-day version of the "wet foot" strategy, but here, you step on a mat connected through sensors to a computer. A podiatrist will be able to see right away if you overpronate.
4. Finding Solutions
The best way to deal with this issue once it has been diagnosed is to get inserts, aka orthotics. The practitioner can prescribe these, and they will be custom-made to correct the issues with your pronation. You need to get your feet measured accurately and will have to discuss your general lifestyle with the practitioner. For example, if you do a lot of running, the orthotics will need to be adjusted accordingly. In addition, your podiatrist may also advise you to do certain exercises when you are at home and without any shoes. These may help to strengthen the muscles and give you more flexibility.
Get in touch with your local podiatrist for their advice on custom-made orthotics.
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