Health & Fitness: Common Injuries Caused by Over-Pronation

It may be interesting to point out that only one out of every three people have normal feet. The rest have abnormal feet, which in 95% of the cases over pronates. So, there is a good chance that you suffer from over pronation and do not even know it.

What is over pronation?

Over pronation is one of the most common foot problems; it is a condition whereby the foot rolls in, and consequently, collapses the arch. In over pronation one rolls his or her feet too much, thus the term ‘over’. Over pronating feet get fatigued more easily and they also place considerable stress on the lower part of the body.

Runners and athletes tend to suffer from over pronation as there is a higher tendency for them to roll over too much while they are running. Due to this the stability of the joints is affected. Moreover, the surfaces of the joints will end up operating at certain improper angles, leading to additional stress on the musles, tendons and ligaments in the feet and the lower parts of one’s legs. Over pronation generally also leads to unbalanced running strides. All this naturally leads to a number of problems, and often, injuries too.

Illustration Showing Navicular Fracture. Image credit: ePainAssist

Some of the most common problems and injuries people with over pronation experience include:

  • Pain in the heels, especially since these may turn inwards
  • Knee pain and improper tracking of the knee caps
  • Pain in the ankles and sprained ankles
  • Bunions and flat feet, which lead to discomfort and pain
  • Navicular Apophysitis
  • Shin splints
  • Achilles Tendonitis
  • Corns and calluses
  • Hammer toes
  • Plantar Fasciitis or Heel Spurs
  • Fractures especially in the first and second toes
  • Lower back pain
  • Pain in the hips

Each of these problems will need to be treated accordingly, and so seeking specialist advice is important. Besides certain treatment options, it is imperative to choose the shoes one wears carefully. The feet will need to be assessed so as to ensure that the shoes are well designed, particularly, the insoles which will be critical in offering proper support to the arches. There are many suitable options on the market from major brands like Asics running shoes, who will have models of shoes specifically suited to over-prontors.

Shoes such as the Asics GEL Kayano range are great for over-pronators. Image credit: Asics

Arch support is in fact extremely important when it comes to treating over pronation and related problems as it is ultimately the underlying cause of it all. Suitable shoes will benefit not only the feet, but also the rest of your body, while reducing the risk of injuries.

A foot that over pronates will end up stretching more, and consequently it will shorten the structure of the foot and contribute to various problems as delineated above. Getting your feet evaluated and a foot specialist recommend any specific treatment or ways to reduce the pain you may be experiencing is important as at times the pain and discomfort ends up being unbearable, not to mention that it will have a considerable effect on one’s life. In most cases one will end up experiencing pain in various parts of the foot and the lower legs, and since it ends up being a chain reaction, pain in the hips, ankles and lower back is also very common.

Special Thanks

Much gratitude and respect goes out to the following websites for references and material used in this article: