Overpronation

Overpronation happens when your foot tilts toward the center of your body more than usual when you walk or run. It can cause the arches of your feet to flatten more than they should. That puts strain on the muscles, tendons and ligaments that support your arches.

Pronation is the medical term for the way your foot naturally moves when you take a step. Your foot moves with you to support your weight and help you keep your balance. Normally, pronation is part of how your foot automatically transfers your weight from your heel to your toes with each step.

If you overpronate, your foot rolls inward more than it should. Your foot and ankle tip farther past a neutral position than usual. This can put too much pressure on certain parts of your foot, especially your arch and big toe, with each step.

This is the opposite of underpronation. If you underpronate, your foot doesn’t rotate toward the center as much as it should. This can make the force of moving transfer unevenly throughout your foot.

Overpronation can increase your risk of injuries and other foot and ankle issues. A healthcare provider, like a podiatrist, can suggest ways to support your feet and prevent problems.

Symptoms of overpronation

You might not notice any symptoms of overpronation. The bottoms of your shoes might provide the first clue. The soles won’t wear evenly if you overpronate. The inside section will show more wear than the outside.

If you have symptoms of overpronation, they may include:

• Pain in your feet, heels, ankles, legs, knees, hips or back
• Stiffness in your feet and ankles
• Muscle weakness in your lower legs and feet
• Feeling like muscles in your feet and lower legs are tired or working extra hard

Overpronation can lead to several foot and ankle issues, including:

• Achilles tendinitis
• Posterior tibial tendinitis
• Bunions
• Iliotibial band syndrome
• Plantar fasciitis
• Shin splints

These conditions don’t always happen because you overpronate. But they can often be a clue that something is off with the way you walk or move (your gait).

Overpronation causes

Overpronation usually happens naturally. It’s just how your feet move without you thinking about it.

It’s usually the result of natural variations in your feet — especially if you have flat feet. Having weak or tight muscles in your legs and feet can cause also cause it.

You might start overpronating after an injury without realizing it. Your body can automatically adjust to avoid pain so you can keep moving. Usually, this is helpful. But in some cases, shifting your gait can do more harm than good.

Risk factors

Anyone can overpronate. But you may be more likely to if you:

• Are pregnant
• Have overweight or obesity
• Frequently run or walk on hard surfaces, like asphalt or concrete

How doctors diagnose this condition

A healthcare provider will diagnose overpronation with a physical exam and a gait analysis. Your provider will examine your feet and lower ankles. Tell them if you’ve noticed any symptoms or changes in how well you can move. Your provider might ask you to stand and walk so they can watch how your feet move with you.

Your provider probably won’t need any tests to diagnose overpronation. But they might order X-rays or other imaging tests to take pictures of your feet and ankles. This can help them check the internal structures of your foot and look for signs of injuries or other issues.

How is it treated?

Your healthcare provider will suggest ways to manage symptoms like pain and stiffness. You may need to:

• Apply ice.
• Take NSAIDs or other over-the-counter pain relievers.
• Use supportive taping or wear a brace.

Making sure your feet have enough support is the best way to prevent symptoms and reduce your injury risk. Your provider might suggest:

• Footwear changes: Wearing more supportive shoes can help counteract overpronation. Having good arch support is especially important.
• Orthotics: These are shoe inserts and/or arch supports that you can get over the counter or have custom made. They’ll hold your feet in a healthy, neutral position while you walk. Orthotics won’t correct issues with the shape of your feet but can help manage symptoms.
• Physical therapy: A physical therapist can give you exercises to strengthen muscles in your legs and feet. They can also show you stretches to help increase your flexibility.

When should I see my healthcare provider?

Visit a healthcare provider, like a podiatrist, if you have any new pain in your lower legs, ankles or feet. It’s OK to have the occasional ache or pain after a long day. But you shouldn’t have constant pain, stiffness or other symptoms.

Visit a provider right away if you think you have a foot or ankle injury, like a sprain or broken bone.

What can I expect if I have this condition?

The most important part of managing overpronation is making sure you don’t put too much stress on any one part of your foot. You might have to experiment with some new shoes or arch supports. But once you find a good, supportive set of kicks, overpronating likely won’t have a big impact on your day-to-day routine.