What Is Overpronation?

Much of the population have overpronation of one or more of their feet. Not surprising then, this condition is also common among joggers. To help you to avoid running injuries, you need to determine your level of pronation.

What Does Your Pronation Look Like?

Three types of pronation

The causes vary. Basically, what is occurring is that the arch of the foot is collapsing with each foot placement. This causes a rolling action, where the foot rolls inward and the inside ankle drops. Pregnancy or being a heavy runner can also contribute to this condition.

Watch this short video and do the three simple tests to check your feet.

With the foot's arch collapsing on each foot strike, this offers a clue that the feet are not strong enough for the work demanded of them. Fortunately, this can be alleviated with running exercises for plantar fasciitis. Weight loss of those extra pounds would also lessen the load. Even if you have flat feet, I expect that you would receive relief from foot pain by strengthening the foundation of your body.


This non-optimum foot action may occur at later points in life where it never seemed to present with difficulties before. For instance, wearing improper footwear on the job. Increasing your mileage or intensity too quickly. The quick increase in your jogging does not allow for your feet and ankles to adapt to the increase in work load demanded of them.

Or even changes like pregnancy, where a change in hormones may also contribute. Then later, menopause causes a change in hormone balance. Your hormones act to monitor body functions. When hormones are out of balance, you can expect to see physiological effects.

Correcting overpronation with either stability running shoes, motion control jogging shoes or orthotics will stabilize your feet so you can still run. Ideally you will be able to increase your foot and ankle strength, then move to the neutral running shoes. I used to wear stability shoes. I also used to use custom orthotics. Now I don't need either.

Leave What Is Overpronation and go to Running Injuries.


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