The Most Common Mechanical Disadvantage Seen in Runners is...

You guessed it – OVERPRONATION! Just after the heel strikes the ground when running/walking, the foot begins to pronate. Pronation is a movement that occurs as the weight of a runner moves from the lateral (outside) aspect of the heel to the medial aspect of the forefoot. This movement allows the foot and ankle to adapt to the terrain and absorb the impact of the footstrike. A certain amount of pronation is NECESSARY for proper running biomechanics, but too much or too little can contribute to some of the most common running injuries.

When the foot is in an overpronated position, the alignments of the three major joints of the foot are less than optimal. This misalignment cases the foot to become structurally unstable, and, in turn, the muscles, tendons and ligaments of the lower leg are forced to work harder in an attempt to stabilize the foot. This is why overpronators are more vulnerable to ankle injuries. If you are a runner with a visibly low arch, or have experienced recurrent or overuse pain/injuries, the chances are that you are overpronating.

The shoes of an overpronator will show extra wear on the inside of the heel and under the ball of the foot, especially the big toe.

Common Injuries Associated with Overpronation:

-Shin splints

-Plantar fasciitis

-Morton’s neuroma (interdigital neurofibroma)

-Achilles tendonitis

-Ankle sprains

-Knee injuries, hip misalignment, lower back pain

The above image demonstrates how overpronation can affect the entire body – this is not just a foot problem!

What’s the Deal with Orthotics – Can They Help?

A study conducted at the NIKE Sports Research Laboratory studied the effects of orthotics on rear foot movement in runners. Nine well-trained runners who wore orthotics were chosen as subjects. The results of the study indicated that orthotics reduced rear foot movement by roughly 1 degree – or 9% of the amount found in runners not using orthotics. The average reduction of the maximum velocity of pronation was 15%. Thus, this study indicated that custom made orthotic insoles control overpronation, which will treat and prevent many sporting injuries.

Overpronation on the right, corrected with an orthotic on the left.

Orthotics can help you with your foot problems – make sure you have them custom made by a professional that completes a foot and lower limb examination first! Orthotics work on your feet the same way that braces work on the teeth – by exerting gentle consistent pressure to bring your foot muscles and arches into proper alignment.

Your feet are the only pair you will ever have – take good care of them!