Pronation
Our body has its own system to absorb shock, which is called pronation. It's a rolling motion that happens when we put the foot down on the ground, and it usually starts on the outside of the heel before rolling forward towards the big toe. It is an important function in our body that distributes the load the foot is exposed to.
The fact that we overpronate or oversupinate is usually something we are born with, and it is important to remember that it is completely natural. For some reason, some are born stronger in a certain way and in certain areas than others, which can lead to problems. You can develop a number of injuries as a result of incorrect footwear for the type of pronation you have. One way to find out what fits you perfectly is to try on different shoes and feel what is most comfortable for your feet.
Overpronation
With overpronation, you will notice that the inside of the foot at the ankle has an excessive inward movement when it hits the ground during walking or running, for example, but when you are sitting comfortably in a chair, the overpronated foot will look completely normal.
In other words, you only see a change in the foot when you put weight on it, and the situation in the foot changes to a lesser extent when you have support under the foot from, for example, soft surfaces such as carpets. The problem with overpronation is the time the foot stays in the pronation movement and how deep it goes; something that prevents the foot from continuing the movement and returning to supination.
Every step we take when we overpronate leads to an imbalance in the body and further to excessive wear and tear on tendons, joints, muscles and ligaments.
Typical symptoms you may experience with overpronated feet include:
- Plantar fasciitis / heel spurs
- Achilles tendinitis
- Pain in the sole of the foot
- Back pain
- Shin inflammation
- Knee pain
We will explain later in the article how you can check at home whether you might have overpronation in the foot.
Underpronation
With underpronation, your feet may be stiff and have a higher instep and arch. In some cases, it can be the case that only the heel and toes come into contact with the surface. The load will then be excessive in contrast to those who have a more normal pronation. This means that people with underpronated feet need a lot of cushioning to avoid the stress leading to injury.
The reason why your feet may have supination is usually congenital, but it can also be due to a weakness in certain muscles in the foot, ankle or leg - the weakness can be a result of:
- Wrong footwear
- A misalignment in the body
- Or an injury you sustained in the foot that caused problems for the muscles or tendons
A foot that is excessively supinated will not be able to adapt to the surface it is walking on, and the muscles and bones around the foot will have to work harder to maintain balance. Over time, this will create tension in various parts of the body, including calves, knees, hips and back - and will lead to injuries. If that doesn't scare you, then simply put it throws a wrench in your entire body and will lead to misalignment and injury if the problem isn't corrected.
In the same way as with overpronation, you will be able to notice if you have this type of pronation when you put weight on the foot. In contrast to overpronation, those who underpronate will see the foot angle outward.
What you can do yourself :
- Use shoes that provide extra good cushioning and possibly extra support in the longitudinal arch of the foot.
- Try to avoid high-heeled shoes and shoes with thinner soles. If you have shoes with thin soles, buy an insole that can provide a little extra support.
- Try to avoid walking and running on hard surfaces such as concrete floors and the like, as the foot thrives better on soft surfaces. This is to stimulate the muscles and joint function of the foot. If you work in a hospital or similar, where there is a hard surface, invest in shoes with good cushioning so that the heel does not wear down.
How to check it yourself
Guidelines for overpronation:
A quick and easy way to see if you overpronate is to look at the bottom of your regular shoes and notice where you have the most wear. If most of the wear is on the inside of the sole near the heel and big toe, chances are you are overpronating. You may also notice that your shoes lean inwards when you look at them on a flat surface.
The next step is to take off your socks and look at your bare feet. Do you have a low arch in the foot or flat feet? This could be a sign that you are overpronating.
Those who overpronate also experience a range
