It is estimated that around 80% of the population suffer from excessive pronation. This condition is common in all types of people from children to the elderly and from top athletes to people with a
sedentary lifestyle. The feet become misaligned and combined with poor posture roll inwards to gain ground contact, the arches become flattened producing the condition known as excessive pronation.
When the feet are excessively pronated a combination of poor posture and diminished shock absorption results in some areas of the feet being subjected to excessive stress and pressure. This can lead
to various conditions including knee and back problems, as well as foot problems and deformities.
Over-pronation is very prominent in people who have flexible, flat feet. The framework of the foot begins to collapse, causing the foot to flatten and adding stress to other parts of the foot. As a
result, over-pronation, often leads to Plantar Fasciitis, Heel Spurs, Metatarsalgia, Post-tib Tendonitis and/or Bunions. There are many causes of flat feet. Obesity, pregnancy or repetitive pounding
on a hard surface can weaken the arch leading to over-pronation. Often people with flat feet do not experience discomfort immediately, and some never suffer from any discomfort at all. However, when
symptoms develop and become painful, walking becomes awkward and causes increased strain on the feet and calves.
Overpronation can lead to injuries and pain in the foot, ankle, knee, or hip. Overpronation puts extra stress on all the bones in the feet. The repeated stress on the knees, shins, thighs, and pelvis
puts additional stress on the muscles, tendons, and ligaments of the lower leg. This can put the knee, hip, and back out of alignment, and it can become very painful.
If you have flat feet or low arches, chances are you overpronate. Although not always the case, the lower your arches the greater the overpronate. Stand on a hard surface (in front of a mirror if you
need to) and look at your feet, flat feet or low arches are easy to spot. If your feet look flatter than a pancake, have a look at your ankles and see if they seem collapsed or straight. If they are,
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Wear shoes with straight or semicurved lasts. Motion-control or stability shoes with firm, multidensity midsoles and external control features that limit pronation are best. Over-the-counter
orthotics or arch supports can help, too. You know you are making improvements when the wear pattern on your shoes becomes more normal. Overpronation causes extra stress and tightness to the muscles,
so do a little extra stretching.
Stand with your heels together and feet turned out. Tighten the buttock muscles, slightly tilt your pelvis forwards and try to rotate your legs outwards. You should feel your
arches rising while you do this exercise.
Stand facing a wall and place hands on it for support. Lean forwards until stretch is felt in the calves. Hold for 30 seconds. Bend at knees and hold for a further 30 seconds.
Repeat 5 times.
While drawing your toes upwards towards your shins, roll a golf ball under the foot between 30 and 60 seconds. If you find a painful point, keep rolling the ball on that spot for 10
Big toe push:
Stand with your ankles in a neutral position (without rolling the foot inwards). Push down with your big toe but do not let the ankle roll inwards or the arch collapse. Hold for
5 seconds. Repeat 10 times. Build up to longer times and fewer repetitions.
Place a ball between your foot and a wall. Sitting down and keeping your toes pointed upwards, press the outside of the foot against the ball, as though pushing it into the
wall. Hold for 5 seconds and repeat 10 times.
Stand on one foot on the floor. The movements needed to remain balanced will strengthen the arch. When you are able to balance for 30 seconds, start doing this exercise
using a wobble board.