Foot pronation can affect your posture, gait, and overall comfort. Understanding and addressing pronated feet can lead to significant improvements in your daily activities and athletic performance. In this guide, we’ll explore the differences between overpronation and underpronation, common symptoms and conditions associated with each, and effective treatments.
Understanding Foot Pronation: Overpronation vs. Underpronation
Pronation refers to the natural side-to-side movement of the foot as you walk or run. Your foot normally rolls a bit inward with each step.
However, when pronation is excessive or insufficient, it can lead to discomfort and other issues.
What Is Overpronation?
Overpronation occurs when the ankle moves too much. It rolls too far inward and downward, which makes the big toe and second toe do all of the push-off. This movement can cause the arch to collapse, so it’s often seen in people with flat feet. Overpronation also leads to more rotation of the tibia in the lower leg, which can result in a greater instance of shin splits and knee pain.
What Is Underpronation?
Underpronation, or supination, occurs when the foot does not roll inward enough at the push-off stage. This results in all of the work being done by the outer toes and outer edge of the foot. As such, underpronation is seen more often in people with high, rigid arches. Underpronation can be associated with ankle injuries, Achilles tendonitis, and plantar fasciitis.
Effective Foot Pronation Treatment Options
Here are some of the most effective treatment options to consider.
Orthotic Insoles
By redistributing pressure across the foot, orthotics can improve overall foot function and reduce discomfort.
While store-bought insoles have a similar structure, custom orthotics are worth it. Custom orthotics are specially designed shoe inserts customized by podiatrists to precisely fit the contours of your feet. As such, they account for any abnormalities or structural issues that may be present.
Kinesiology Tape
For decades, kinesiology tape has been used by athletes, trainers, and rehabilitation specialists.
Kinesiology tape is a lightweight, flexible tape designed to aid muscle movement and improve athletic performance. It helps alleviate pain, reduce swelling and inflammation, and support joints and muscles. Being thin and stretchy, it imitates the skin’s elasticity, so it feels very natural.
Ankle Braces
Ankle braces provide essential support to the ankle joint, helping to stabilize it and prevent excessive movement that can worsen pronation. By limiting unwanted motion, ankle braces can reduce strain on the foot and lower leg muscles, promoting better alignment and reducing the risk of further injury.
There are various types of ankle braces available, from lightweight sleeves that offer mild support to more rigid braces that provide substantial stabilization. Choosing the right ankle brace depends on your specific needs and the severity of your pronation issues.
Proper Shoes
Proper footwear can provide the support necessary to maintain correct foot alignment and reduce the stress on your arches. When selecting shoes, look for ones that offer:
- good arch support to maintain the natural curve of your foot and prevent excessive rolling.
- a firm and supportive sole that helps control foot movement and provides a stable base for walking or running.
- adequate cushioning that can absorb the impact, thereby reducing stress on your feet and joints.
- a proper fit, with a wide toe box and a secure fit around the heel to prevent slipping.
Foot Exercises
Foot and ankle exercises, such as those that involve raising your heels, pointing and flexing your toes, and rolling a cylindrical object under your feet, help improve the flexibility and strength of the feet and ankles. They are designed to increase the range of motion, enhance foot stability, and reduce pain, all of which are beneficial for correcting foot pronation.
Consult With The Foot & Ankle Center
Consult with a knowledgeable doctor at The Foot & Ankle Center for a personalized approach to managing foot pronation. Our specialized professionals maintain the highest levels of accreditation and stay up-to-date on the latest trends in the medical field.
Since 1989, we have been proud to deliver the highest quality of care in the St. Louis area to patients in a comfortable and convenient setting. Give us a call at (314) 487-9300 or fill out our online contact form to schedule an appointment today!