Excess pronation usually causes overuse type injuries, occurring most frequently in runners. When a neutral foot pronates during walking or running, the lower leg, knee and thigh all rotate
internally (medially). When an athlete with an overpronates this rotation inwards movement is exaggerated. This in turn increases the stresses on the muscles, tendons and ligaments of the foot, lower
leg including shin and knee as the limb rotates in too far.
Overpronation often occurs in people with flat feet, whose plantar fascia ligament is too flexible or too long, and therefore unable to properly support the longitudinal arch of the foot. People tend
to inherit the foot structure that leads to overpronation. In a normal foot the bones are arranged so that two arches are formed, the longitudinal and the transverse. Ligaments hold all the bones in
their correct positions, and tendons attach muscles to bones. If the bones are held together too loosely, they will tend to move inwards as this is the easiest direction for them to go. Over time the
soft tissue structures will adjust to the misalignment and the foot will become permanently over-flexible, with a flat arch.
When standing, your heels lean inward. When standing, one or both of your knee caps turn inward. Conditions such as a flat feet or bunions may occur. You develop knee pain when you are active or
involved in athletics. The knee pain slowly goes away when you rest. You abnormally wear out the soles and heels of your shoes very quickly.
Look at the wear on your shoes and especially running trainers; if you overpronate it's likely the inside of your shoe will be worn down (or seem crushed if they're soft shoes) from the extra
Non Surgical Treatment
There are exercises that you can do to help deal with the effects and treat the cause. Obviously you can opt for an insert into your shoe either by way of your sports shop or go see a podiatrist.
Like anything in your body that is not working correctly; you will have to manage your condition. Don't put off dealing with the problem as it will manifest associated issues along the alignment and
as far up as your neck. If it's mild pronantion, I suggest running barefoot. If you can't do this then don't wear shoes at all at home or in the office as much as possible. Give your calf muscles a
huge stretch everyday as these with the ligaments from the foot up to the muscle get tight and are linked to your pain. Loosen your calf muscles as much as possible. Great exercise is to sit barefoot
with a marble on the floor in front of you. Grab the marble with your toes and try to hold it tight in the middle of the base of your foot. Ping pong balls and even golf balls work. Do this each
night and combined with calf stretches you'll start to correct the muscle alignment gradually in the foot. Put more attention into massaging your feet, standing with a good posture, stretching your
feet, ankles and calf muscles. Lastly, if you are fat this will not help at all. You must lose weight swimming, cycling and eradicating sugar and fat from your diet. The added strain on the foot by
being a fat body compounds the problems and inhibits corrective results that you are after.
Depending on the severity of your condition, your surgeon may recommend one or more treatment options. Ultimately, however, it's YOUR decision as to which makes the most sense to you. There are many
resources available online and elsewhere for you to research the various options and make an informed decision.