Fitness and Performance

Over Pronating and Running

Apr 7 2015

Many injuries can occur during marathon training. This is due to the repetitive movements and high volume of impact on the body. One main cause of injury during running is overpronation of the foot. This can be adapted to reduce the rate of injury and to prevent injuries occurring again.

What is overpronation of the foot?

    • when the foot rolls inwards during walking and running;
    • It is also known as flat feet;
    • When you look at your feet, do you have high arches or low arches? If you have low arches, you are more likely to over pronate;
    • Overpronators tend to wear the inside portion of their shoes quicker.

What running injuries can be caused by this?

When over pronating, the weight distribution throughout your foot, ankle, knee and hip joints is greater which can cause the following conditions….

    • Plantar fasciitis – pain on the sole of your foot
    • Achilles tendinitis- pain on the Achilles tendon, below the calf muscle.
    • Patella femoral pain syndrome- pain at the front of the knee
    • Shin splints- pain along the front of your shin
    • Bunions- big toe becomes painful and looks crooked
    • Tarsal tunnel syndrome- pain on the inside of the ankle
    • Lower back pain

How can you resolve overpronating?

  • Orthotics can help reduce overpronation by supporting the arch.
  • Until now, many of us have been forced to choose between extremely expensive bespoke orthotics or off the shelf solutions that often offer little or no benefit. This is set to change with our Biomechanics Assessment packages which offer our clients an affordable and effective solution comprising of partially customisable orthotics plus expert training and injury prevention advice.
  • Correctly fitted orthotics help to re-align the body providing support, comfort and targeted pain relief for specific foot problems through redistribution of pressure points. They can have a major impact on the way you walk or run by improving balance, control, and weight distribution. They also improve the overall fit and comfort of your shoes creating a general feeling of wellbeing.