As you walk, your foot naturally moves from side to side, which is called pronation. People with low or flexible arches, however, may be at risk of overpronation – a condition when the arches of the foot roll inward/downward more than normal when walking.
Overpronation leads to instability in the foot, straining the toes and lower leg. Proper inserts and supportive shoes can help prevent injury. Learn more about overpronation.
What Causes Overpronation?
Overpronation is generally seen in those who have low arches, flat feet, fallen arches, or very flexible feet.
Those with one of these foot types may have been born that way or may have acquired it over time because of genetics or injury. Flatfooted runners are prone to overpronation and overuse injuries and should be sure to wear proper support to prevent injury.
Treatment for Overpronation
Overpronation can be reduced through proper footwear and arch supports. There are two common treatments you can try:
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Improve your footwear: Footwear with proper built-in arch support and stability can reduce excessive pronation and movement as you walk.
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Add insoles/arch supports: Over the counter insoles or custom orthotics can help position your foot properly as you walk and add much-needed support to sub-optimal shoes.
How Insoles Help With Overpronation
Insoles can help mitigate the risks of overpronation and add support to your shoes in the following ways:
- Added arch support stabilizes your foot and prevents it from collapsing inward excessively during weight-bearing activities like walking or jogging.
- Deep heel cups cradle the heel bone and prevent it from rolling inward, reducing the inward rotation of the ankle during movement.
- Motion control features like rigid or semi-rigid support along the length of the insole help guide the foot through a more neutral path while walking, reducing the excessive inward rolling motion and preventing related issues like plantar fasciitis.
- Shock-absorbing materials help distribute impact more evenly across the foot, reducing the stress on the inner edge of the foot.
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