OVERPRONATION Not an injury, but let’s raise a few eyebrows by calling it one. Symptoms - Overpronation causes a pain in the arch of the foot which can radiate to¬ ward the toes. Pain on the inside of the shin as the foot rolls over too far. You may notice the inside of your shoes are compressed more than the outside; the inside feels spongy when you put pressure on it. Look at your shoes on a table; if they tilt inwards, you probably overpronate. Overpronation Causes - Slapping the feet too much, weak ligaments of the feet and ankles. Overpronation Prevention - Recognizing you pronate too much is the first problem. Most runners land on the outside of the foot, which then rolls over as the foot passes through its support phase. Some runners feet roll too far, placing extra pressure on the inside of the leg. Four minute and nine minute milers over¬ pronate. Check your stride length-- if it’s too long, you may not be able to control the excessive movements. Improve muscle tone with rotation exercises of the ankle. Overpronation Treatment - You should benefit from one of the antiprona¬ tion shoes. The basic design is for a harder material on the inside of the shoe, either in the form of a wedge--thickening toward the medial side of the shoe, or a block. A negative heel counter or other stabilizing structure may also be used. Different pronators need different amounts of resistance on the inside to stop them rolling over. Just because your overpronating friend swears by his ‘newbok’ 75s, doesn’t mean they’ll suit you. Have an experienced runner at the track watch your form, or get yourself video taped. An expert in a running shoe store is your best specialist. Show him or her some of your old running shoes; have them watch you test run a few pairs. Your feet may roll at different rates--the wonkiest foot needs correcting. Stop that one from wobbling on each stride, and the better foot’s workload will be lessened. Heed the store-person’s advice; but give a nod to how each shoe feels to you. Arch supports or orthotics inside the shoe may also be needed. Overpronation causes many other problems, including Tarsal Tunnel Syndrome--an irritation of the posterior tibial nerve behind the medial maleolus. Seek an expert if you can’t find the cause.
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