Do You Pronate Or Over-Pronate? That is the Question

I've Been Told my Feet Pronate, What Does Pronate Mean?

If you pronate it means you turn or rotate your foot inward when weight is applied. The heel bone angles and the arch tends to collapse, often causing a 'knock-kneed' position. To pronate is a normal motion of the foot that allows the foot to absorb shock as it hits the ground. However, when you pronate too much, the complete force of your weight is not properly distributed. When the arch collapses too much, it reaches its end point and no longer works to absorb impact.

Overpronation also places the joints, ligaments, tendons, muscles, and other soft tissues around the foot and ankle in a compromised position. This creates a mechanical problem with your walking cycle and alters alignment at the feet, knees, hips, and back. It can cause pain and problems in any of these areas.

What Harm Can Overpronation Do?

If you pronate too much while walking or standing, you are at risk for developing several conditions. These may include: foot pain, knee pain, shin splints, Achilles tendonitis, plantar fasciitis, heel spurs, back pain, and many others. People who pronate too much are often said to have flat feet and often experience overuse injuries such as stress fractures and tendonitis.

How Do I Know If I Pronate Too Much?

One sign that shows you may over-pronate is your shoe wear. Take a look at the inside of the shoe to see if there is more wear here than on the outside.

If you pronate too much your heel bone will appear angled with the inside of your ankle moving in over the inside of the heel. If you view your feet from the side, you can check to see if there is space between the arch and the floor or if the arch lays flat when you are standing. If it does lay flat, you have flattened arches and probably pronate too much. You will also see this with a wet footprint...your print should show a space for the arch. If it doesn't you probably over-pronate.

What Can I Do To Help If I Over-Pronate?

Often your doctor will prescribe orthotic insoles to help with your condition. Orthotic insoles work to correct abnormal foot motion and alignment. They are designed to prevent you from pronating too much. Foot orthotics designed for overpronation have a good arch support and usually tip your foot away from the pronated position. They are also firm enough that they do not collapse under your weight when you stand on them.

One of the most important decisions you can make is which footwear you choose. When choosing a shoe, make sure you choose one with very good support and a strong heel counter. This will help control the motion of your feet and help any orthotic insoles you may be using to do their job better.

Foot muscle strengthening exercises may also be helpful. A physiotherapist or physical therapist would be the best person to help you with these exercises.

If you pronate, but are not experiencing any symptoms, you may want to use over the counter orthotic insoles to control your pronation. Most over the counter foot orthotics are too soft to control movement and will allow pronation to occur, but there are some that are firm enough to help stop you from pronating. They may be very beneficial in preventing future problems caused by overpronation.