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Overpronation and underpronation are common foot problems that can be easily corrected. Shoe braces and orthotics can help prevent overpronation, while stretching and conscious correction can also be helpful. Proper footwear and replacing worn-out shoes are important to prevent foot damage.
Overpronation is the exaggerated inward turning of the foot and ankle, which can lead to a collapsed arch and flat feet. Many people overpronate and don’t even realize it; One way to tell is to simply look at your foot and see how it lands on the ground when you’re standing in a neutral position. Another way is to wet the bottom of the foot and step on a piece of paper. If the entire footprint of the foot is showing, it means that it is overpronating.
Underpronation or supination is another common foot problem that is the opposite of overpronation. The feet will extend too far to the sides, and if the water and paper test is done, only the outline of the outside of the foot will show. Both of these foot problems place undue stress on areas of the feet and legs that are not meant to absorb shock. The good news is that overpronation and underpronation can be easily corrected.
One of the simplest ways to prevent overpronation is to purchase shoe braces. You don’t need to customize them, and many shoe stores sell relatively inexpensive orthotics that can be inserted into most pairs of shoes. They create a higher arch in the shoe, which in turn keeps the foot in a more neutral position. These insoles can be inserted into exercise shoes or shoes for everyday use.
Damage to the feet from overpronation can easily occur during exercise, as can ankle injuries and shin splints. For that reason, it’s important to buy shoes that fit well and are supportive, and replace them when they wear out. Please note that orthopedic inserts in shoes also need to be replaced periodically.
Also, some people find overpronation helped by stretching. Yoga is particularly helpful, as are stretches focused on the feet to relax the muscles. Remain aware of how you stand naturally and consciously try to correct the internal movement of your feet as much as possible. If overpronation causes severe pain, a visit to a podiatrist may be necessary, although surgery is usually not necessary. Keep in mind that correcting foot sway and gait can also improve posture, so it’s important to correct this problem as much as possible if you have it.
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