Pronation of the foot
Table of content
Common causes of pronation in the foot
Foot pronation is a natural and important movement that helps absorb shock and adapt the foot to the ground. Pronation describes how the foot rolls inwards during walking or running, and approximately 80% of the population pronate to some degree without experiencing problems. Normal pronation is within an angle of 6-8°, which is considered a healthy movement for distributing body weight evenly. However, when pronation exceeds 12°, it is referred to as overpronation, which can increase the risk of overuse injuries.
- Flat feet: A fallen arch can cause the foot to roll inwards more than normal.
- Overweight: Extra body weight increases the load on the feet, which can amplify the pronation movement.
- Incorrect footwear: Shoes without sufficient support can contribute to overpronation.
- Muscle imbalances: Weak muscles in the foot and lower leg can lead to instability and overpronation.
Symptoms
- Pain in the arch or heel.
- Knee pain, especially on the inside of the knee.
- Shin splints.
- Rapid wear on the inside of shoe soles.
- Foot fatigue after prolonged standing or walking.
Injuries and problems that pronation in the foot can cause
Overpronation can lead to a variety of overuse injuries, especially in the foot, lower leg, and knee:
- Shin splints: Overpronation increases the movement and friction between the muscle sheaths in the lower leg, which can cause inflammation and pain.
- Knee pain: Overpronation can trigger pain on the inside of the knee joint because the foot's inward movement creates an imbalance that spreads upwards into the leg.
- Plantar Fasciitis: This painful inflammation of the plantar fascia under the foot is often worsened by overpronation, as the inside of the foot is overloaded.
- Patellar problems (Patellar Luxation): Overpronation can lead to instability in the kneecap and contribute to it moving out of its normal position.
- Medial Osteoarthritis: In cases of osteoarthritis on the inside of the knee, overpronation can increase the load and thereby worsen symptoms.
Treatment
The best way to manage overpronation is by using pronation insoles. These insoles are specially designed to support the inner side of the foot and correct its movement pattern. By placing the foot in a slightly supinated position (outward rotation), the pronation insole helps reduce the foot's inward movement and restore a more neutral foot position. This reduces the risk of overuse in the ankle and further up into the lower leg, knee, and hip.
Pronation insoles are suitable for daily use and can be worn in all types of shoes. By correcting the foot's position, they contribute to a straighter stride and a more balanced load on the entire body. In this way, they can prevent the long-term complications often caused by overpronation.
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How do I know if I overpronate?
Signs include arch pain, knee pain, and wear on the inside of shoe soles.
Is overpronation dangerous?
Overpronation can lead to various overuse injuries if not treated.
Can the right shoes help?
Yes, shoes with proper support can help correct foot movement and reduce symptoms.
