More Than 1 in 5 American Adults Have Overpronation. Here’s What Can Help. (2024)

Pronation refers to the normal foot and ankle movement that happens when you take a step. Overpronation is when the foot and ankle move too much downward and inward. Usually, it’s associated with flatfeet.

Overpronation can strain the muscles in your feet and legs, leading to conditions like heel pain, shin splints, low-back pain. Orthotic inserts for your shoes, stretches, ankle braces, and even surgery can all help alleviate the impact of overpronation.

Continue reading to learn more, including how to correct overpronation and the connection between pronation and flatfeet.

Signs of Overpronation

Some people with overpronation have no symptoms at all. Others may experience pain or other problems in their legs and feet.

Overpronation isn’t a medical condition; it’s just a movement pattern. But over time, that pattern can increase your risk for certain medical conditions because it strains your feet and legs' muscles, joints, and ligaments.

These medical conditions can be a sign that you have overpronation. Conditions that are commonly associated with overpronation include:

• Heel pain
• Plantar fasciitis
• Achilles tendon pain
• Bunions
• Knee pain, including patellofemoral pain syndrome
• Pain in the iliotibial band (IT band)
• Lower back pain
• Arthritis in foot and ankle joints
• Posterior tibial tendonitis
• Shin splints
• Stress fractures

You might also experience pain in the mid foot or hips, which can be symptoms of flat feet.

How to Correct Overpronation

The goal in treating overpronation is to take the strain off muscles in the foot, ankle, and leg in order to avoid symptoms like pain in the heel, ankle, knees, hips or back. The most common treatments for overpronation are wearing supportive shoes or insoles. Exercises and stretches can also help. Rarely, you may need surgery to correct flat feet that can cause overpronation.

Supportive Shoes

The first course of treatment for overpronation is to wear more supportive footwear. This can include specialized shoes or inserts that support the foot and reduce ankle movement. People with overpronation should look for shoes that have firm support in the heel and mid foot. This will help prevent too much movement.

Orthotics

If you have moderate or severe overpronation, your healthcare provider might recommend orthotics. These are meant to provide even more support to the foot, especially the arch, and reduce overpronation.

You can purchase orthotics from shoe stores and elsewhere, but if you have moderate to severe overpronation you may need custom orthotics. These are molded to your foot to provide individualized support.

Exercises and Stretches

Exercises and stretches can also help with overpronation. A 2020 study found that exercises targeting the feet, core and hips helped correct pronation over nine weeks. The exercises included:

• Toe pickups in which you grab small objects with the toes and move them from one place to another
• Flexing and pointing the toes by using a resistance band placed around the toes, similar to a towel calf stretch
• Hip abduction exercises to target the hip and glutes
• Abdominal and oblique muscle (muscles along the sides of your torso) exercises to stabilize the torso

An exercise called the short-foot exercise is also effective for overpronation. In this exercise you raise the arch of your foot off the ground, drawing your toes toward your heel.

Surgery

Rarely, someone with severe overpronation will need surgery to treat flatfeet. Reconstruction realigns the bones to better support the arch and reduce overpronation. A metal implant is used in surgery for flatfeet to stabilize the area. Surgery can also be used to repair torn tendons or other damage that is contributing to overpronation.

Overpronation Causes

Overpronation can be caused or worsened by flatfeet. However, some people have overpronation because their feet and ankles are very flexible, so they tend to have more movement.

Risk factors for flatfeet may also increase your chances of having overpronation. These include:

• Being female
• Age, particularly being over 40
• Being overweight
• Doing repetitive, impactful movements like running
• Wearing certain shoes, including high heels and shoes with a narrow toe box

Should You See a Healthcare Provider for Overpronation?

If you have overpronation but no symptoms, you don’t necessarily have to see a healthcare provider since this may just be your body’s natural movement pattern. But if you begin experiencing pain in your feet, legs, hips or back it’s best to see a healthcare provider, who can evaluate your gait (the way you walk) and recommend treatments that might work for you.

Overpronation Complications

Overpronation increases your risk for many health conditions in the legs and feet. These same conditions are also signs that you might have overpronation. They include pain in the heels, knees, IT band, back or hips; bunions; flat feet and more.

Summary

Overpronation is a movement pattern in which the ankle moves too much. The ankle rolls inward and downward, which can cause your foot’s arch to collapse as you stride. This puts strain on your muscles and ligaments, and can lead to other ailments like skin splints or ankle pain.

Supportive shoes, orthotic inserts, and exercises are the most common treatments for overpronation. Some people with severe overpronation may require surgery to correct their flat feet.