Foot Overpronation and 10 problems it may cause
Your feet form the foundation of the body. It is from these 52 bones, 66 joints, 214 ligaments and 38 muscles that we are able to propel ourselves through our daily lives.
Further, the average person takes 8,000 to 10,000 steps per day. It is no wonder that when the foot begins to hurt, we take notice and want it resolved quickly.
In the work and sports world, the foot takes the brunt of the everyday stresses on the body. Think about the role the foot plays in sports like basketball, soccer, and squash or in jobs such as construction, teaching and letter delivery, and it is easy to understand how acute injuries occur. But, if we take golf as another example, one might be surprised that foot pain is as debilitating to a golf game as golfer’s elbow or a rotator cuff injury. If you can’t walk to the 1st hole, it’s tough to get the ball, let alone oneself, down the fairway.
People often think that it is normal to have sore feet. By the end of this post we hope that you have a better understanding of some common foot ailments that are the result of faulty foot mechanics.
The Purpose of the Foot – Foot Mechanics 101
The foot offers the body two very important functions. The first is stability. It provides a solid base of support (keeps us up against gravity) and a rigid lever for moving the body forward. The second function is mobility. This allows for shock absorption, maximum contact with the ground with uneven terrain and allows unusual forces in the hips and knees to be absorbed.
The anatomy of a normal foot allows for both to occur at the same time. Approximately 30% of the population have a normal foot.
The remainder of people either overpronate (95% of abnormal feet) or oversupinate (5% of abnormal feet). The important thing to know is that all feet pronate and supinate, but abnormal feet do one of these things too much or at the wrong time.
When the foot overpronates or oversupinates, several foot ailments can develop.
A foot that overpronates stretches and shortens structures in the foot and contributes to:
- 1. plantar fasciitis (heel spurs)
- 2. hallux valgus (bunions)
- 3. achilles tendonitis
- 4. corns, calluses and hammer toes
- 5. navicular apophysitis
- 6. shin splints
- 7. fractures in the 1st and 2nd toes
- 8. medial knee pain and patellofemoral dysfunction (improper tracking of the knee cap)
- 9. hip pain
- 10. low back pain.
Todays Lesson: Overpronation
It is the most common abnormality found in the foot, and for this reason, is the most studied.
The term that most people attribute to overpronation is “flat feet.” Pronation is the rolling in of the foot and the collapse of the arch. Every person pronates to some extent and this is a necessary moment in the normal walking cycle as it allows the forefoot to make complete contact with the ground. Overpronation is when a person pronates too much and for too long. This places excess stress on the tendons and ligaments in the foot and ankle.
A foot that overpronates acts like a loose bag of bones during the walking cycle. This makes this type of foot very flexible but inefficient. The foot has to work much harder to propel the body, fatiguing easily and placing mechanical stresses on the lower body. We like to use the analogy of digging a hole in the dirt. Overpronating feet are like using a broom to dig the hole. It won’t break down quickly, but you will be digging for a very long time, or until eventually wear and tear will take effect. Wouldn’t you rather have a shovel to work with. This is in essence what an orthotic can do for your feet. This is why orthotics have become an evidence based treatment for so many foot ailments, as they can effectively manage overpronation.
In this authors opinion, not all “flat feet” need to be treated, but they should all be evaluated.
Posted by Grant Fedoruk
This information is not meant to replace the advice or treatment of a qualified physician or physiotherapist. It is meant for information only. Please seek an assessment and discuss your treatment options with your caregiver prior to making a decision about your treatment path.
I have pronation of both feet but right one is worse. I have developed pain og the inside of my knee. The muscles above that area are always very sore and tender. Is this a muscular problem? What treatment should I do? It is the worst in the middle of the night or early morning. I wear orthotics and have for many years.
I think most of the info here is exceptionally flawed. “30% of the population have normal feet” and “94% of the 70% abnormals have pronated feet. By definition of normal the pronated foot is normal. How do you explain all the people with ‘abnormal’ feet that function just fine. You completely ignore the hips contribution to the LE biomechanics. If your hip external rotators are week they cant ER the Femur, which ERs the tibia which supinates the foot. Its not the foot, its the hips inability to supinate the foot in a timely manner. Plantar fasciitis, knee abduction injuries, LBP are not a product of the foot mechanics, they are a product of hip mobility or stability in most cases. Info like this is why plantar fasciitis pts have reoccurring pain months after they have an orthotic in their shoes..or worse, since you took away their ability to pronate, the stress shows up elsewhere in the chain..ie stress fractures, low back pain, hip pain etc.
I was seriously injuried in a mine accident having booth knees crushed. Now I walk bow legged but when I put my ankles together I’m not bow legged. What can I do to stop walking this way.
The surgen mis-dianoised a torn achillies tendon and I finally had surgery eight weeks later. Because of the delay in the surgery of my right foot where the achillies tendon was repaired, the foot overpronated out to the right like a ship starting to sink. I now have knee and hip pain. I can not run which I normally do in my Gym work outs Also, my knee and hip gets sore after walking. I am discusted with the surgens lack of professionalism and un-willingness to take fast, intelligent action. It has been almost a month since he was aware of the overpronation problem caused from the surgery. All of his sugestions have been lame such as I would have to live with it and we could put a wedge! I do not want a band aid but a solution which will allow me to run and walk without being in pain or causing future wear and tear on my knee and hip. Any sugestions, HELP!
I have chronic bilateral foot pain. I wore custom made orthotics for too many years, which really did not help at all. I finally got out of them three years ago, which now I am in so much pain from my neck to my feet. I have very flexible flat feet, my joints in the ball of feet hurt so much, I have excuberent heel spurs from plantar fasciitis. I have been told from the last podiatrist that my feet are literally doing all the work due to the instability of my core, hips and pelvic. My feet after wearing the orthotics became so weak.
I feel that while wearing the orthotics and the issues of my instability has caused more problems than I can deal with. Foot doctors only deal with the feet and not the rest of the body.
Is there anything you could suggest or help. I am miserable and need help.
Thank you.