How Can I Excessive Pronation (Rolling Over of the Feet)?
What Is Pronation?
Pronation is a normal motion in the foot as the foot rolls or tilts inwards. This motion occurs shortly after the heel contacts the ground and causes the muscles to relax and the joints to loosen. It helps the foot to adapt to different terrains and for shock absorption. Over pronation, however, is not normal and this happens when the foot rolls in too much causing the ligaments and muscles to become over stretched and the joints then have to work at abnormal angles. This can lead to a lot of discomfort and many painful conditions. Over pronation treatment is important as the strain placed on ligaments, joints and muscles may give rise to permanent deformities and other issues in the ankles, knees, hips and back.
How Can I Tell If I Have Too Much Pronation?
Usually you might experience some pain, discomfort or other symptoms in the feet, legs, knees, hips or lower back. Over pronation can be seen when you look at a person from the back whilst they are standing and you will notice their heels tilt quite a lot. You may also see the arch of the foot collapse or flatten (flat feet) and sometimes a “fleshy bulge” is noticed on the inner side of the foot just above the arch. Wear patterns on your shoes can also give you a clue as to whether you have over pronation that requires treatment. If you wear out the heels of your shoes very quickly or wear patterns are concentrated on one particular area of your shoe, you may have over pronation. Your shoes may also lean inwards excessively if you place them on a flat surface and look at them from the back.
How Does Over Pronation Affect Your Feet And Body?
Over pronation causes the joints of the foot to unlock and the foot becomes unstable at a time when it needs to be stable (it becomes a “loose bag of bones”), in turn the muscles in your feet and legs can become over stretched and have to act very quickly in an attempt to compensate and stabilize the foot. Muscles and ligaments can only put up with so such excess load until they fail . Furthermore, this unnatural angle at which the joints are now working can also lead to them becoming jarred or locked in these unnatural positions. Over pronation also causes the leg to rotate inwards , this in turn leads to the knee and thigh also rotating inward and ultimately the knee and hip joints are also working at unnatural angles. If one foot over pronates more than the other, that foot will be lower to the ground in relation to the other foot. This causes one limb to be lower than the other limb (it appears as if though it is shorter) which can cause strain on your lower back and changes in your spine may function as well, including scoliosis.
Conditions associated with over-pronation
Below is a list of some common conditions that may be associated with over pronation:
- Plantar fasciitis
- Heel Pain
- Arch Pain
- Knee pain
- Lower back pain
- Achilles tendon problems
- Bunions (Hallux abducto valgus)
- Stiff big toe (Hallux limitus)
- Pain in the ball of the foot (metatarsalgia or Morton’s neuroma)
- Shin splints
These are only a few of the conditions that may be related to over pronation.
Over Pronation Treatment
There are many treatments available for over pronation and the Podiatrists at Chesterfield Podiatry can assist you with what is best for you as an individual, some include
- Strapping/Taping : Taping the foot in a certain way provides support for the foot as well as stability and may be used in acute cases or as a first line treatment
- Exercises : These are used to strengthen certain muscles in order to achieve better foot function
- Stretching protocols : This aids in loosening up tight muscles and ligaments to prevent further strain
- Joint mobilisations : This helps joints that may have become jarred or fixed to loosen up and in turn, better foot function is achieved
- Orthotics : These shoe inserts prevent over pronation from happening, support the feet and gives your feet the ability to function at optimum levels
Speak to one of the Podiatrists at Chesterfield Podiatry in Mirrabooka if you would like to know more about excessive pronation treatment.