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3 Small Steps to Correct Over-pronation

What is Over-pronation?

Over-pronation is caused when your arches collapse due to your gait being unbalanced and your weight is distributed unevenly on the inner sides of your feet. This causes your arches to collapse under the impact and can lead to many other foot and ankle issues such as plantar fasciitis, heel spurs, bunions, metatarsalgia, and more.

What Causes Over-pronation?

There are many factors that can affect whether you over or under pronate. It could be due to genetics and the formation of your actual legs, feet, and ankles, or it could be due to weight gain or strain in another part of your body. Over-pronation can also be caused by motions with repetitive impact such as running on hard surfaces or playing sports that require a lot of jumping.

What Can You Do to Correct It?

  1. Orthotics – This is the #1 method to treat over-pronation. Custom orthotics are the best, but you can also use generic inserts to help keep your body balanced. It may feel strange at first, but after a few days it will start to feel normal and your body may even feel relief from a stress you didn’t even realize you had!
  1. Exercise – Do exercises to strengthen your feet while also straightening them. Try pushing your big toe down hard into the ground (you can also use a domed half-sized exercise ball). Count to 10 pushing as hard as you can. Relax for a few seconds and try it again. Do this a few times a day.
  1. Stretch – Over-pronation causes a lot of the other parts of your feet, ankles, legs, and even back to be out of sync and tight. You may not notice it because you’re so used to the way you walk, but once you take a moment to slowly stretch your calves, shins, ankles and toes, you will feel like a weight has been lifted and your body should feel more relaxed.

Dr. Kenneth R. Wilhelm of Clifton Foot & Ankle Center is an expert on finding the best treatment for your over-pronation or any other foot and ankle ailments. If you have any questions call our Centreville, VA office at 703-996-3000 or make an appointment here.

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