Overpronation: Causes and Treatment


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Pronation is a natural movement of the foot. When weight is placed on the outside of your foot and the foot rolls inward, this can cause overpronation and lead to pain in other parts of the body. This blog post will discuss what overpronation is, its most common causes, and how you can treat it with new orthotics.

Overpronation occurs when there’s excessive movement within a person’s foot as they walk or run. This leads to an inward roll of the ankle and excess motion at both ends of the heel so that the foot looks flat on the ground when it lands.

In this article, we are going to discuss the causes that lead to overpronation, giving you tricks to prevent it, then we are going to explore the ways of treatment available for this condition.

The foot overpronation is when the foot rolls to an inward position. The high arch is what causes pronation in most people and it can be caused by many things such as genetics, wearing certain types of shoes or walking incorrectly for a long time. When someone has overpronated feet they are at risk of getting pain on their heel and ankle because of the inward foot roll.

Many people are not aware that they overpronate their feet, but it is possible to know by looking at your shoes or noticing the foot rolls inward. If you wear a shoe on the inside and outside part of the heel there’s a chance you might overpronate your feet. This can be caused if someone walks too much or runs causing an increase in pronation, which will then lead to pain in one’s heels and ankles due to excess motion at both ends of the heel when walking or running

In this article we are going to discuss how overpronation occurs and what causes it as well as ways for prevention so stay tuned!

First, what is overpronation?

Over excessive movement within a person’s foot. When weight is placed on the outside of your foot, this can cause overpronation and lead to pain in other parts of the body. This happens when there’s excessive motion at both ends of the heel so that it looks flat on the outside.

Generally overpronation is a problem for people who have flat feet or high arches, and the big toe doesn’t line up with the other toes. It’s also common in runners, especially those over 30. The most common symptom of overpronation is pain on your outside side of your foot where it meets the ground while you’re walking.

you might experience it as It’s common in runners, especially those over 30. The most common symptom of overpronation is pain on your outside side of your foot where it meets the ground while you’re walking.

You might experience excessive pronation when there’s:

  • Excessive motion at both ends of the heel so that it looks flat on the outside. This happens when a person has flat feet or high arches and their big toe doesn’t line up with other toes.
  • A condition called pes planus, which causes an inward rolling movement for people who have plantar fascia under tension; this can lead to hip stiffness and knee problems as well as back pain from lumbosacral strain. You may just have overpronation of the foot with no other symptoms.
  • A condition called pes cavus, which is a result from an excessive arch in your foot when there’s low tension on the plantar fascia. The most common symptom is pain where your shoe connects to your feet while walking because this area is more sensitive and susceptible to injury.

We would like to mention that overpronations are not usually serious conditions unless they cause extreme discomfort or physical harm; even then it only requires slight alterations in footwear or gait training by a podiatrist if necessary.

What causes overpronation?

It’s possible that an injury to your foot can cause overpronation because of the constant side-to-side motion, but more often than not it is caused by wearing improper footwear like shoes with a high heel or running shoes which don’t have enough support for your feet.

also a person can overpronate if he or she has flat feet, high arches or a tight Achilles tendon.

Some people don’t know they have overpronation until it starts causing pain and then the doctor may diagnose them with pronator syndrome.

The first thing to do when you start noticing signs of overpronation is stop wearing certain shoes, such as high heels, flip-flops or running shoes.


If overpronation is caused by your foot type and not due to injury of wearing improper footwear then you can purchase orthotics for $150 – $200 a pair that will help keep the foot from wobbling excessively inward when walking.

The right footwear

Wearing high heels for women is the most common cause of overpronation.

If a person is wearing improper footwear then he or she should not be surprised if they over pronate, it’s just the foot trying to accommodate for lack of support in the shoe.

The first signs you’ll notice that your shoes are causing overpronation will likely be pain on the inside part of of your foot and in the arch of your foot.

If overpronation is caused by wearing improper footwear then it’s a matter of changing shoes immediately to prevent further damage. If there has been no injury or change in footwear, orthotics may be necessary for relief from pain and correct walking posture.

A way to prevent overpronation is to wear shoes that properly align your foot.

The most common type of overpronation is a mild inward roll of the feet, where the arch collapses and causes pain on the inside part of your foot

Arch support

This can be caused by too much walking on hard surfaces or wearing shoes with little support for arches.

You can check our article on arch support so you learn more about it.

Another cause is running in shoes with improper support for arches.

When you overpronate, the foot may not properly come in contact with the ground this results in an uneven stride and pain on the inside of your feet when walking or running.

Over pronation can also cause knee problems because it changes how much pressure is put on them while exercising.

Another cause is walking in shoes that are too small, so the foot slides around inside and becomes over pronated as a result.

A way to fix it is by wearing proper fitting shoes.

Injury-related causes of over pronation include trauma such as twisting your ankle or falling on one leg , this imbalance of overpronation causes your foot to roll inward, which can lead to other injuries.

Also, under pronation is normally the result of a problem with the ligaments and tendons that stabilize or support your arch. This can reduce stability in joints, leading to fatigue or weakness when exercising.

Soft surfaces

Another cause is running on soft surfaces such as sand or grass, which can lead to overpronation and foot discomfort.

additionally, it is important to have the right type of shoe for your activity.

a good rule is that you should buy a running shoe with enough support in the arch area if you are an under pronator or runner on soft surfaces.

What are the treatments to consider for overpronation? signs and symptoms of overpronation

First you start by wearing supportive shoes with a firm sole.

You should also have your arch checked by a chiropractor or podiatrist for overpronation, especially if you experience pain and discomfort in the foot

Make an appointment as soon as possible to avoid any further injury!

The treatments include orthotics (shoe inserts) which are devices that fit into your shoes that help to either realign the foot or redistribute weight bearing.

Orthotics can be custom made from a mold of your feet and are adjustable for overpronation.

Or you can buy them off-the-shelf in most shoe stores today. also available online.

There is also shock absorption insoles, designed not only to alleviate pain but also way to strengthen muscles, ligaments and tendons too best of all these are easy to find in stores or online.

You can also purchase a stretching device which is typically worn over the foot as one walks around for relief from pain. with this treatment you manually control your pronation through the use of an external force on each heel at a certain time.

This is a good option for those who do not want to wear orthotics and are looking for relief from foot pain, but it can take up to six months before any significant changes in overpronation occur with this treatment.

We’d like to mention that overpronation can lead to foot pain and various other serious orthopedic problems.

What can I add to my routine to prevent overpronation?

Exercise for strengthening the foot and correcting overpronation by picking up a set of weights or wearing orthotics.

This is good to do before you start walking on your outside feet as it will help strengthen muscles that are weak in those areas, which can reduce over pronation.

Overpronating when we walk around can lead to serious foot pain, so prevention should be something everyone takes seriously!

Why does cause overpronation to my ankles?

Many people who have problems with their ankle joints often also struggle with over pronation. This happens because the joint becomes unstable due to an imbalance between two bones – during weight bearing movement they move apart from one another rather than supporting each other’s weight evenly like having a specific muscle. The foot sometimes over rotates inwards and it’s a natural response to try to balance the weight and stabilize the ankle joint, but this can lead to problems with tendons rubbing against one another or even heels hitting the ground more than is necessary.

This problem will most probably result from an imbalance between two bones – during weight bearing movement they move apart from one another rather than supporting each other’s weight evenly like having a specific muscle. This condition usually happens when there is weakness of muscles on either side of the heel bone which may also be due to being born flat-footed or walking too much for your fitness level.

There are ways that you can prevent overpronation by doing things such as: strengthening your ankles, stretching your Achilles tendon, wearing supportive footwear and orthotics.

The overpronation of the foot is often caused by muscle weakness on one side or flat feet so it’s important to strengthen your ankles by doing exercises that involve balancing on a single leg which will help build up muscles in those weaker areas. Stretching your Achilles’ tendon before you start an activity can also be helpful because these are tight tissues that need to be stretched out if they’re not going to cause problems later on down the line – for example pain around your heel bone where there may have been long-term inflammation or even rupturing.

It’s always a good idea to wear supportive footwear as well as orthotics when walking any distances just incase overpronation is causing any problems.


If you are an athlete, a runner or have been experiencing any type of foot problem such as heel spurs please see your doctor immediately before it worsens. please avoid all the causes mentioned above that might hurt your feet more, and invest in treatments that will relief you.

We hope this article has helped you understand the causes and tdreatment for overpronation.

You can check our articles on insoles for flat feet or arch support and other related issues, share the article with your friends so they too can prevent themselves from overpronation. no matter how tempting the causes are, the pain is as serious as it can be!

Related Article: Morning Heel Pain: Causes and Treatment

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