With each step you take every day, your foot flattens slightly as you shift your weight from heel to forefoot during your step. This is a natural motion and is called “pronation.” However, it is common for individuals to over-pronate, or over-flatten the arch of the foot during each step, which is often characterized by a “rolling inward” of the foot during normal steps. This over-pronation can lead to a number of issues, such as arch pain, heel pain, instability, imbalance, and unnatural wear & tear on both the feet and footwear.
Over-pronation can be prevented with the use of an orthotic arch support to keep the foot properly supported and aligned during any walking activities.
Over-pronation is the turning inward of the foot at the ankle and the over-flattening of the foot arch, such that you tend to walk predominantly on the inside of your foot when taking steps. When you are walking or running with over-pronation, your arches flatten and stretch more than normal, causing increased strain in your muscles, tendons, and ligaments. You also become more susceptible to knee, hip, or back pain, ankle sprains, shin splints, achilles tendonitis, heel spurs, and plantar fasciitis, all as a result of over-pronation.
An easy way to tell if you are dealing with over-pronation is by looking at the back of your shoes. Does the inside of them look like they are wearing quicker than the outside? If so then you more than likely are dealing with over-pronation.
If you have flat feet or low arches, this may also be a telltale sign that you have over-pronation. If you are unsure what type of arch you have, you can try doing the wet test,a simple trick to tell you what type of arch you have.