To better understand how the muscles and tissue structures in the feet, ankles, legs and hips are adversely affected by overpronation, imagine a person on the end of a bungee cord jumping off a
bridge. If the bungee cord gets the right amount of tension on it as the person nears the ground, then he or she will be saved from smashing into the earth. However, if the bungee cord does not pull
tight because it is twisted or has no elasticity, then the person will impact the ground with dire consequences. The muscles, tendons, ligaments, and fascia of the legs and feet are the body's bungee
cords. If these bungee cords work together, they can protect the joints of the feet and ankles from excessive stress, and prevent muscle and tissue damage caused by overpronation. If they do not work
properly, a person will be able to see evidence of this in the feet and ankles, particularly in the alignment of the joints.
Flat feet don't automatically mean you have a problem. The problem can be divided into a flexible flat foot or rigid flat foot. The rigid flat foot is one that does not change shape when the foot
becomes weight bearing. i.e. it does not go through the excessive motion of pronation. Generally speaking this foot does not provide too many problems. The flexible flat foot is the type that when it
becomes weight bearing the foot and ankle tends to roll in (pronates) too far. This type of person will often say I have great arches but when I stand up much of this arch disappears as the foot
excessively pronates When the foot is excessively pronating and causing problems like sore ankles, feet or knees when standing or exercising then arch support is extremely important to restore the
If you overpronate, your symptoms may include discomfort in the arch and sole of foot, your foot may appear to turn outward at the ankle, your shoes wear down faster on the medial (inner) side of
your shoes. Pain in ankle, shins, knees, or hips, especially when walking or running are classic symptoms of overpronation. Overpronation can lead to additional problems with your feet, ankles, and
knees. Runners in particular find that overpronation can lead to shin splints, tarsal tunnel syndrome, plantar fasciitis, compartment syndrome, achilles tendonitis, bunions or hallux valgus,
patello-femoral pain syndrome, heel spurs, metatarsalgia.
One of the easiest ways to determine if you overpronate is to look at the bottom of your shoes. Overpronation causes disproportionate wear on the inner side of the shoe. Another way to tell if you
might overpronate is to have someone look at the back of your legs and feet, while you are standing. The Achilles tendon runs from the calf muscle to the heel bone, and is visible at the back of the
ankle. Normally it runs in a straight line down to the heel. An indication of overpronation is if the tendon is angled to the outside of the foot, and the bone on the inner ankle appears to be more
prominent than the outer anklebone. There might also be a bulge visible on the inside of the foot when standing normally. A third home diagnostic test is called the ?wet test?. Wet your foot and
stand on a surface that will show an imprint, such as construction paper, or a sidewalk. You overpronate if the imprint shows a complete impression of your foot (as opposed to there being a space
where your arch did not touch the ground).
Non Surgical Treatment
There are exercises that you can do to help deal with the effects and treat the cause. Obviously you can opt for an insert into your shoe either by way of your sports shop or go see a podiatrist.
Like anything in your body that is not working correctly; you will have to manage your condition. Don't put off dealing with the problem as it will manifest associated issues along the alignment and
as far up as your neck. If it's mild pronantion, I suggest running barefoot. If you can't do this then don't wear shoes at all at home or in the office as much as possible. Give your calf muscles a
huge stretch everyday as these with the ligaments from the foot up to the muscle get tight and are linked to your pain. Loosen your calf muscles as much as possible. Great exercise is to sit barefoot
with a marble on the floor in front of you. Grab the marble with your toes and try to hold it tight in the middle of the base of your foot. Ping pong balls and even golf balls work. Do this each
night and combined with calf stretches you'll start to correct the muscle alignment gradually in the foot. Put more attention into massaging your feet, standing with a good posture, stretching your
feet, ankles and calf muscles. Lastly, if you are fat this will not help at all. You must lose weight swimming, cycling and eradicating sugar and fat from your diet. The added strain on the foot by
being a fat body compounds the problems and inhibits corrective results that you are after.
Custom-made orthotics supports not only the arch as a whole, but also each individual bone and joint that forms the arch. It is not enough to use an over-the-counter arch support, as these generic
devices will not provide the proper support to each specific structure of the arch and foot. Each pronated foot?s arch collapses differently and to different degrees. The only way to provide the
support that you may need is with a custom-made device. This action of the custom-made orthotic will help to prevent heel spurs, plantar fasciitis, calluses, arch pain, and weakness of the entire