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The Dangers of OVERPRONATION

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The Dangers of OVERPRONATION
What is PRONATION?

Pronation is the movement of the foot as it moves from side to side during a walk or runs. At normal pronation, the foot rolls a little bit inward with every step.

 

When does OVERPRONATION occur?

In pronation, your feet flatten while in overpronation your feet flattens overly. The foot rolls inward onto the arch too much as you run or walk and the outer edge of the heel reaches the ground first. The roll continues even though the toes should be starting to push off. Therefore, the big and second toes do all the pushing while the foot twists in each step. 

However, it is not a foot injury but it can be a caused of many sports injury due to instability in the foot. Here are some of it:

  • Ankle Sprains - Usually occurs when the ankle is twist or turn unexpectedly.
  • Shin Splints - (also known as tibial stress syndrome) Caused by repeated trauma to the connective muscle tissue around the tibia.
  • Achilles Tendinitis - Commonly occurs as a result of overuse of Achilles. 
  • Heel Spurs - It happens when the calcium deposits build up on the underside of the heel bone, that usually occurs for many months.
  • Plantar Fasciitis - Usually caused by strain injury and resulted in micro tearing to the ligament.

 

How to identify if you OVERPRONATE?

Here are ways that can help anyone to determine if they overpronate:

1. Shoe Method. Take a look at the soles of your shoes and find the marking on the outsoles of your shoes. If you notice an excessive wear in the heel and the ball of the foot towards the big toe then you are overpronating.
2. Wet Foot Method. Get your feet wet and stand on a flat surface with a paper or anything that will allow your footprint to be shown. Observe your footprint, if your whole foot is outlined, you can consider yourself an overpronator.
3. Local Run Specialty Store. The best way to find out your pronation type is to get your foot checked at your local run speciality store and to have an accurate finding.

 

What are the best shoes for OVERPRONATORS?

The feet support your body but it cannot do the job if you overpronate and running with the same old shoe because it might just lead to a foot injury.

To prevent this from happening, you must change your shoe. Overpronators should have stability, supportive and structured running shoes because it helps to spread the impact of running more effectively to minimise pronation. It controls your arches from collapsing with every step. Shoes with a proper arch support will keep your foot in alignment and give you stability. Avoid shoes with flexible soles, especially trendy “minimalist” shoes, you need stiff and supportive footwear.

 

 Insoles: for OVERPRONATORS

Most people think that custom insoles are just for those who have an injury but this is a necessity for everyone. Most especially for those who overpronate. For people who walks, runs and stand typically most of the day, custom insoles are their essentials. It helps prevent future injuries, it lessens the forefoot pronation angle when the foot touches the ground, also it increased the height of the foot arch.

 

Practice Proper Running Form

Enhancing your running form will help you to run faster, more efficiently and comfortably, and with less stress on your body and minimize injury risk. Your running mechanics are determined by the strength and flexibility of certain muscles and how your body is built. Make sure that your body is comfortable with your new running pattern. It is best to maintain a short but quick step. It helps to decrease the possibility that you overstride which can lead to some problems because of overpronation.

 

Exercises for OVERPRONATION

Exercises that you performed every other day, can aid overpronation. Do these exercises to strengthen your feet, ankles and legs :

     • Calf raises - Start your position on standing with your toes. (Toes should be facing forward) Hold your position for a second then slowly go back down. Repeat 8 to 12 times.

     • One legged squat - Stand on your one leg and slowly do squat. Do it 5 times on every leg.

     • Towel lift and curl - Sit on a stool or a low chair. Lay a hand towel on the floor in front of you and place one foot on top of it. Then using your toes, pull the towel toward you, bit by bit. After that, lift the towel up from the floor and switch to your other foot.

     • Point and flex - Sit on the floor with your legs outstretched in front of you. Point your toes forward and then pull them back toward you. Then curl your toes. Repeat ten times for each foot.

     • Golf ball roll - Roll a golf ball under each of your feet for 30 to 60 seconds.

 

"Be good to your feet, they will bring you to better places"

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