Your podiatrist has told you your foot is pronated, or you suspect you have a pronation problem. What do you do next?
With our guide to pronation below, learn more about how you pronate, early signs there may be an issue, and how a podiatrist might help you.
For personalised advice, contact our team at The Foot Clinic today.
What Is Pronation, Overpronation and Underpronation?
The word ‘pronate’ is used to describe a rotating movement in either the hands or feet. When a podiatrist talks about the pronation of your foot, they are referring to the natural movement of your foot, and more specifically how the foot rolls inward when in motion.
Pronation is a necessary and important part of a person’s gait, or how they walk and run. But sometimes this rolling or tipping movement is outside of the normal range. This can cause pain and discomfort in the feet, knees and other areas, even up to the back.
Here are those key terms in more detail:
- Foot pronation: The inward rolling movement of the foot as you walk or run. This motion has a shock absorption effect and helps your feet support your body weight.
- Neutral or normal pronation: If you have this, a podiatrist may call you a “normal pronator”. Simply put, this means your foot is rolling forward properly, from heel to toe. When your foot hits the ground, it first rolls (or pronates) inwards from the outer heel. At the end of your gait cycle, your foot then pushes off evenly from the front.
- Overpronation: A podiatrist may call you an “overpronator”. When your foot lands it pronates excessively, meaning too much weight is transferred to the inner edge. When your foot lifts off again, the big toe and the second toe end up doing most of the work.
- Underpronation - also known as supination or oversupination: A podiatrist may call you a “supinator”. This means when your foot lands, there is little or no rolling inwards. Your foot then pushes off again with too much strain on the smaller outside toes.
What Causes Overpronation and Underpronation?
If your feet overpronate or underpronate, you were likely born with this tendency. But sometimes the signs remain hidden or don’t develop until adulthood.
Below are some of the most common causes of pronation issues.
- Foot type: If you overpronate, you were likely born with lower arches and feet on the flatter side. If you underpronate, you probably have higher arches.
- Unequal leg lengths or other anatomical abnormalities
- Stress on the feet from injuries, or exercising on harder surfaces
- Pregnancy or obesity
How Can You Tell If You Have a Pronation Problem?
Here are some key symptoms and complications that can develop if you overpronate or underpronate.
- Shoes wearing away unevenly: This is often a clear early sign of pronation issues. If you overpronate, your weight is excessively distributed to the inside of your foot, so the inside section of the soles will show more wear. If you underpronate, the outer edge of the sole will wear away sooner.
- Pain or tension: This can develop through the foot, including the arch and heel, and up to the shins, knees, hips and lower back.
- Injuries: Pronation issues can lead to a range of injuries, including shin splints, plantar fasciitis, bunions, calluses, runner’s knee, heel spurs, and Achilles tendinitis.
Common Treatments for Pronation
If your foot’s inward movement is only slightly smaller or larger than average, you may not experience pain or discomfort. But if you are exhibiting any of the symptoms above, it may be useful to seek the assistance of a podiatrist.
At the Foot Clinic in Perth, we frequently recommend the below options for assessment and treatment.
- A biomechanical assessment: This is often our first port of call for customers with pronation queries. We look at the degree, speed and timing of your pronation by analysing the various structures of your foot, and how they perform activities like standing, walking or running. An assessment often includes a few different measures, from checking the alignment of the feet and legs to a gait analysis with a treadmill.
- Naboso-proprioceptive insoles: These textured insoles are designed to improve proprioceptive and neuromuscular stimulation to the skin of the feet. In other words: they may help your feet, and specifically the small nerve proprioceptors in the skin of your feet, “communicate” with the outside world. This link helps your feet perform functions often affected by pronation, including weight stabilisation and controlling the impact of hitting the ground.
- Exercises and footwear: Your pronation issues may also be improved with specific exercise routines or more supportive footwear. We are happy to assess your unique situation, including how, when and where you exercise, and provide appropriate suggestions.
Book Your Appointment With a Podiatrist in Perth Today
If you have questions or concerns about the way you pronate, you are certainly not alone. Our highly qualified team has provided pronation assessments and treatment options to a wide range of customers, from professional athletes to recreational fitness lovers to families.
Our mission across the board is clear: build better bodies, from the feet up!
To arrange an appointment, book online below or come visit us at The Foot Clinic in Cottesloe Central.