Health

What is Runners’ Overpronation, How to Identify it, and Tips to Overcome it

Health Fitness
By Benjamin,  published 27 January 2025 at 2h20, updated on 27 January 2025 at 2h20.
Qué es la sobrepronación de los corredores, cómo detectarla y consejos para superarla

Exploring the Concept of Overpronation in Runners: How to Identify it and Effective Strategies to Overcome this Common Foot Condition

Tl;dr

  • Pronation is a normal part of running, but overpronation can cause discomfort.

  • Signs of overpronation include excessive shoe wear and flat footprints.

  • Overpronation can be managed with orthotics and softer running surfaces.

Understanding Overpronation

When we run, our foot naturally hits the ground, causing the arch to collapse slightly, absorbing the shock. This inward rolling motion, known as pronation, is a normal and necessary part of a running stride. However, when this movement becomes excessive, we refer to it as overpronation.

“If you’re not experiencing pain and your performance is good, overpronation probably isn’t a concern,” explains Tom Goom, a clinical physiotherapist in the US. “But if you have pain that may be related to excessive pronation movements, then it’s worth considering more deeply.”

Detecting Overpronation

The first clue to overpronation may be found in the soles of your shoes. If the inner part of your shoe soles shows more wear than the outer part, you may be overpronating. This condition is often referred to as “flat foot”.

To confirm, Sumer Patel, a podiatrist and president of the Foot and Ankle Surgery Group at Northern California’s Permanente Medical Group, suggests a simple wet foot test:

  • If half the footprint is marked, you have a normal arch and likely normal pronation.

  • If the whole footprint is marked, you have a flat arch and may be overpronating.

  • If the footprint is mostly empty in the middle, you have a high arch and may be underpronating.

Managing Overpronation

Treatment for overpronation focuses on relieving tension in the foot, ankle, and leg muscles to alleviate symptoms in the heel, ankle, knees, hips, or back.

Most people with overpronation can manage their symptoms by making some changes to their routines:

  • Inserting orthotic insoles into their footwear. Insoles help support the arches, preventing overpronation.

  • Running or walking on softer surfaces or grass.

Overpronation and Injuries

While pronation is often blamed for many ailments, studies have shown it is not the cause of all lower limb injuries. For instance, research published in the British Journal of Sports Medicine found that a more pronated foot did not correlate with a higher risk of injury. In fact, overpronators were slightly less likely to suffer an injury.