Every time you take a step, the muscles, tendons and joints in your foot work to balance your weight. Everyone's feet are made differently, however, and sometimes you need extra support to help you run, walk or stand for long periods of time without pain. If you're experiencing foot pain, it could be the result of pronation.
Pronation and Supination
When you take a step, the outer edge of your heel hits the ground first, and your foot naturally rolls inward to absorb the impact. According to The Stretching Institute, this is normal pronation. Conversely, as you lift your foot and push off for a new step, your foot rolls outward so that your toes and forefoot can retain traction. This is called supination. A moderate amount of pronation and supination are necessary for the foot to function correctly.
Overpronation
According to the Sports Injury Clinic, overpronation is a common problem. It occurs when the foot rolls too far inward, so that most of the arch touches the ground. This causes the lower leg to turn inward, putting the knee and hip out of alignment and twisting the back. For runners and other athletes, this can lead to stress injuries because the force used to run and jump exaggerates the pronation even further.
Oversupination
Oversupination, also called underpronation, is based on the same mechanics. A supinated foot automatically rolls outward, twisting the foot and lower leg. According to The Sports Injury Clinic, this puts rotation force on the shin, knee and thigh, and stresses the muscles, tendons and ligaments of the lower leg. Oversupination is much more rare than overpronation, but it can cause serious problems for runners and athletes alike.
Dangers
According to Foot, a very common and painful result of overpronation and oversupination is plantar fasciitis. The plantar fascia is a ligament that stretches along the bottom of your foot, connecting the heel to the ball of the foot. When your foot alignment is incorrect, it stresses this ligament, which can lead to pain and even bone spurs. Other possible effects of pronation include shin splints, tendonitis, ankle sprains and even stress fractures in the legs and feet.
Treatment
If you suffer from overpronation or oversupination, you can treat your feet and improve your alignment with the use of orthotics or inserts. You can visit a doctor for a gait analysis to determine the right kind of shoes and inserts for your feet. According to The Stretching Institute, "Money spent at the podiatrist now will save you much heartache and discomfort later." If you have injured your feet and legs, the best cure is rest and a good pair of shoes.
