What Causes Overpronation And What Are The Non-Surgical Treatments?

Are you an avid runner? A casual jogger? Someone who simply walks to work and errands a lot? Chances are you've heard of overpronation. Maybe you've even been told by an expert that you overpronate yourself.

Overpronation is a gait abnormality that can lead to a plethora of other problems, including ankle and leg pain, swelling, stiffness, and mobility hindrances. In addition, overpronation can lead to health problems such as runner's knee, tendinitis, plantar fasciitis, and even, in extreme cases, metatarsal stress fracture. None of these sound appealing and many can cause pain, discomfort, and inconvenience that you shouldn't have to deal with.

Fortunately, the damaging effects of overpronation can be prevented or managed through various treatments, many of which are non-surgical. Here are some of the ways these issues can be mitigated.

1.     Update Your Footwear

They say that running shoes should be retired around every 300 miles, though this varies from person-to-person. Either way, if your current shoes are worn out, flat and limp, or simply not catered to your specific gait, you should consider investing in a new pair, aided by a knowledgeable salesperson.

The right shoes can help correct overpronation through extra stability features, arch and midsole support, and sunken heels. Take a look at motion control shoes and consider the shock absorption they offer; one of the main negative side effects of overpronation is the lack of natural shock absorption your feet provide when running with this gait.

If the shoes on their own are not enough to counter your excessive pronation, you can also consider supplementing them with orthotic insoles.

2.     Perform Stretches

There are a number of stretches and exercises you can do to reduce the harsh effects of overpronation on the body. Many of these can be found for free online; or, you can buy specialty books. However, for tailored exercise programs and more specific professional advice, you can seek out a local physiotherapist who specializes in running or in your specific sport or activity. While this may cost money, it can be effective in improving your confidence and preventing future injuries.

3.     Stay At A Healthy Weight

Along with flat feet and unusual posture, being at an unhealthy weight can unfortunately cause overpronation and place undue stress on your legs and hips. Check with your doctor on a regular basis (at least annual) to ensure you are staying at a healthy weight.

4.     Keep Track Of Your Feet

It may seem silly, but it's important to keep track of changes in your feet, especially as you age. As we get older, some of us tend to see "fallen arches". Essentially, high arched feet tend to flatten out, lowering what may have formerly been prominent arches.

This can also happen for a number of reasons in middle aged and younger demographics. If your feet are becoming flatter, prevent overpronation related injuries by changing up your footwear, investing in support features, and even consulting with a podiatrist.

Are you suffering from pain due to overpronation? Discover the best shoes to help you get back on your feet and stay active. Shop for shoes online with Foot Sensation or head to our stores in Toronto and Bloor West Village to find the perfect fit.