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Overpronation can cause pain and inefficiency in running, but can be alleviated through gait analysis, orthotics, strength training, and rest. Seek professional advice to prevent injury and improve running effectiveness.
Overpronation occurs when a runner pushes with their body weight primarily on the big and second toes. When standing upright, the ankles will tend to droop inward, and the arches of the foot may even become less pronounced. Running with overpronation can become painful and inefficient, but a runner can take several steps to help alleviate pain, improve their stride, and get the most out of their run. It’s a good idea to visit a professional trainer who can give accurate advice on running with overpronation; he or she can even do a gait analysis.
This gait analysis usually takes the form of several tests that will show how the runner’s foot moves throughout the stride. Your coach or professional analyst will be able to come up with a plan for running with overpronation that will prevent pain and help make your gait more effective. This may mean wearing orthotics designed specifically for that runner, or simply wearing more supportive shoes. In some cases, running with overpronation may involve retraining the foot to move in a different way to help prevent injury or chronic pain.
Strengthening the muscles of the foot and lower legs will also help improve running with overpronation. Sometimes the pain associated with overpronation has less to do with the condition itself and more to do with a lack of conditioning of the foot or leg muscles. Sticking to a regular strength training regimen and stretching regularly can go a long way in preparing your muscles for the exertion of running, and these exercise programs can also help prevent injury; strong, flexible muscles are much less likely to be injured than weak muscles that are not used often.
Of course, if you experience frequent or chronic pain from running, it’s best to stop the activity altogether to allow your muscles and other soft tissue to heal and develop a pain management plan. Continuing to run while feeling that pain can worsen the condition and even lead to other foot and leg injuries. It is best to consult a professional to develop a plan for running with overpronation; In the meantime, light stretching can be done, and adequate rest must be ensured to allow all muscles and tissues to heal. Access new running routines to avoid excessive shock to foot muscles and tissues.
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