When going out for a run, many of us have gone through that post-training stage where we suffer aches and pains in the feet, knees and back. What not all of us know is that the feet and ankles play an important role in avoiding these pains.
Pronation is part of the natural movement of the human body and refers to the way the foot rotates inward to distribute the impact when it comes into contact with the ground. However, in some moments what we know as overpronation can occur.
Do you want to know why overpronation occurs and how we can avoid it ? Count on these tips to keep your feet in good condition without affecting your physique.
How does overpronation occur?
Overpronation is “excessive pronation.” This is when the foot is pronated for a much longer period of time than normal. This problem is the one that most people try to correct, but do it incorrectly.
How to prevent overpronation?
Overpronation is when the foot rotates too far inward. This over time can cause problems in the foot and the rest of the body. It can be corrected in the following ways:
In a normally functioning ankle or foot, there should be 15-20 degrees of dorsiflexion in both legs , both in the leg that moves forward when running, and in the foot that is flat on the ground at the rear. . There should also be 60 to 65 degrees of extension on the first toe (bent back).
Medical tests to evaluate overpronation
To determine exactly whether an overpronation should be corrected using special shoes or orthotics, a functional and structural examination is mandatory. This refers to an evaluation of the pelvic, hip, knee, ankle, and foot ranges of motion, along with a squat test to examine other elements of movement, such as stability and balance.
Leg lengths should also be examined for unevenness. If everything is not examined precisely, the pains can continue to appear and over time become even more bothersome.
Home test to assess overpronation
- While standing, place your feet shoulder-width apart. (Make sure the balls of your feet are pointing forward and not to the sides.)
- Try to squat down to a position where your knees are flexed below 90 degrees, without your heels coming off the ground or your feet rolling outward.
If you cannot complete this test, there is a possibility that the problem you have is due to the inflexibility of the ankle , which is what must be corrected, not the pronation foot. You should also take into account that there are other factors that can influence.
Before trying to correct excessive pronation of the foot , you should consider, as we have commented previously, to perform quality medical exams that perform a detailed and complete structural and functional evaluation. Failure to do so can cost a lot more than improper footwear or braces.
conclusion
Overpronation is a problem that can happen to anyone, especially if your lifestyle is related to long walks or runs. But there is nothing to worry about: there are many possible ways to try to correct this physical difficulty.
Find out about this topic well and don’t let the pain bother you one more day.
References
- Hamid, S. Why Overpronation Happens and What You Should Do About It. Para Active [Revised August 2018].
