What Is Overpronation And Can Insoles Help?

What Is Overpronation And Can Insoles Help?

4 minute read

You have probably heard the term "overpronation" before, and even if you already know what it is, you might not know why it happens or how to fix it. It is actually much easier than you think.

The Basics

  • Overpronation occurs when your foot rolls too far inward before you push off to move forward as a step is taken.
  • Negative effects of overpronation include arch collapse, plantar fasciitis, inefficiency, and pain in your kinetic chain.
  • Adding firm, supportive insoles to your shoes can counteract overpronation while improving your alignment and efficiency.
  • Insoles should mimic the contours of your arches and provide firm support.
  • If you overpronate and want to make your footwear more comfortable, we recommend everyday comfort insoles. If you have foot pain, we recommend high-support options, and for athletes, performance-focused insoles are best.

Table of Contents

What Is Overpronation?

Pronation is a complex motion that takes place at several joints of the foot, resulting in the inward rolling of the foot as a step is taken. About 60% of the population pronates more than they need to in order to function properly.

Overpronation occurs when the foot rolls too far inward before you push off to move forward. When this inward rolling motion goes too far, the alignment of the foot is compromised and there is a loss of efficiency in every step you take.

Basic Foot Biomechanics

To explain overpronation, you have to understand what happens to your feet when you take a step. We have broken down the process step-by-step:

  1. Heel strike happens on the outside of your heel. (Yes, this is normal.)
  2. The weight distribution moves to the centre of your heel before progressing forward along the outside of your foot.
  3. When the weight reaches the ball of your foot, it moves across the ball towards the inside of your foot. This inward rolling motion is pronation – a valuable shock-absorbing feature of the foot.
  4. As the foot rolls inward, the ankle, knee, and hip follow suit.
  5. For an efficient stride, push-off happens when your weight is just behind the second toe.
  6. Unfortunately, most people continue to roll their feet to the inside. This is overpronation.

When your foot overpronates, the arch flattens, the toes pivot towards the outside and the ankle, knee, and hip rotate inward. None of these motions are positive for your body.

When the arch flattens, it puts stress on the connective tissue between your heel and the ball of your foot, causing fatigue and in some cases plantar fasciitis. In addition, your foot now has a lower instep and tends to slide forward in your shoes. As the toes pivot outward, the bones of the foot are no longer in a stable position and forward motion is much less efficient.

How To Tell If You Are An Overpronator

Overpronation is not always obvious. Most people take the way they walk or run for granted. You can always have your gait analysed by a foot and ankle specialist, but there are some ways to tell at home.

First, it helps to determine your arch height. Overpronators typically have flat feet and flexible arches. Second, it helps to look at your shoe sole wear patterns. If you look at the bottom of your trainers and see a lot of wear on the heel and ball of the foot leading into the big toe, you are probably an overpronator.

The Negative Effects of Overpronation

Everyone pronates and everyone supinates. It is a matter of how much and when each occurs that determines whether lower extremity problems will occur. If problems do occur as a result of overpronation, they include:

  • Arch Collapse - As the arch flattens, your foot slides forward in your shoe, causing friction, blisters, or calluses.
  • Plantar Fasciitis - Constant elongation of the arch puts stress on the connective tissue (plantar fascia) on the bottom of your foot.
  • Inefficiency - If each step is inefficient because you are not properly aligned, you are wasting energy.
  • Pain in the Kinetic Chain - The rolling in of your foot twists your ankles, knees, hips, and back, which may cause pain or overuse injuries.

How Do I Correct Overpronation?

Correcting for overpronation is easier than you might think. If you are a runner, you will want to look for a trainer with plenty of stability and support. You should also add insoles for overpronation to your shoes to ensure your arch has the firm support it needs.

Modern stability shoes are designed to improve your comfort on your runs and reduce your risk of injuries, such as shin splints, rather than just "fixing" your gait.

What Are The Best Overpronation Insoles?

Pronation is a powerful force. Firm support is necessary for proper alignment. You have two main options:

  • Custom Orthotics - Ideal for people with complicated clinical issues, though they can be expensive.
  • Non-prescription Insoles - Beware of generic options that do not provide firm support. The best insoles for overpronation will provide firm arch support and a choice of multiple arch height options.

By adding the right support to your footwear, you will improve your alignment and the efficiency of every step you take. For help with choosing the right size, check our fitting guide.

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