Overpronation From Running: What’s the Solution?

If you’re an athlete or actively participate in running, you might experience foot pain after extensive physical activity. Most injuries are due to the improper fitting of your shoes.

Many people don’t realise that due to consistent physical activities such as running, hiking or regular walking, you might overpronate. Prolonged physical activity weaning unsupportive and wrong footwear can substantially damage your joint and lead to pain and muscle damage.

Thankfully with insoles for overpronation, you can provide adequate support to your foot arch, thus preventing the risk of pain and injury.

Types Of Pain That Occur While Running

Your body signals any concern through pain. Although most pain doesn’t signify anything serious, it might signify the onset of small concern and can be managed with minor treatment.

Pain while running can occur in various forms:

• Pain during running and to require to change your running stance or cadence to avoid pain
• Brief periods of pain that happens during or after running 
• Consistent pain that persists a day or more after running

Causes Of Running Injury

• Over-training– This is one of the most common reasons for injury and pain while running since no optimal training program has been formalised. Take small steps by gradually Increasing your mileage by 10% every week. Abruptly increasing your running miles can lead to running-related injuries, including shin splints, stress fractures and ITB syndrome.

• Poor running technique with overpronation– In overpronation, your feet’ arch flattens out (also known as flat feet), and this condition adversely affects the shock absorption of your foot. Shin splints and plantar fasciitis are the most common injuries caused by overpronation. To prevent this issue, it is recommended that you buy orthotic insoles for overpronation and check their fitting properly.

• Muscle strain and tightening– When you run, hamstring, quadriceps and calf muscles are the muscles groups that get worked out the most. To reduce the risk of injuries, it is essential to warm up adequately before and perform dynamic or static stretching after each training run.

• Lower back or hip stiffness– various disease conditions, including arthritis, osteoporosis, etc., can lead to immobilisation of joints. With restrictive movement, you’re at higher chances of getting injured while running.

What Conditions Can Happen Due To Overpronation?

Overpronation can lead to various conditions, including:

Shin Splints

Shin splints (or in medical terminology known as tibial stress syndrome) is an inflammatory condition characterised by inflammation of the muscles, tendons, ligaments and surrounding tibial bone tissue.

Typically, the pain originates along the inner lining of your tibia. At this lining, the muscles attach to your tibial bone.

Various quality overpronation insoles online help you treat shin splints caused by overpronation.

Bunions

A bunion is a condition represented by a bony bump that manifests at the joint at the base of your big toe. This condition generally occurs when some of the bones in the frontal part of your foot get misplaced consistently.

This leads to the tip of your big toe getting pulled toward the smaller toes. Thus the joint at the base of your big toe is forced to stick out. Sometimes the skin covering the bunion might be red and sore.

When you buy insoles for overpronation, ensure that you get the correct sizing for optimal support.

Plantar fasciitis

Plantar fasciitis constitutes an inflammatory condition that causes pain at the bottom of your heel. The plantar fascia is a thick connective tissue (ligament) extending from your heel to the frontal part of your foot.

It functions as a shock absorber. It is the primary supportive structure for the arch of your foot, thus helping you walk and run.

The pain caused by plantar fasciitis is more intense when you take the first steps in the morning. You’ve been sitting without moving your feet for a long time or after a prolonged period of inactivity. The pain can also worsen with strenuous activity.

Iliotibial Band Syndrome

Your IT band comprises a thick bunch of fibres that initiate from the outside of your hips extending to the outside of your thigh and knee down to the top of your shinbone. If your IT band gets too tight, it can lead to swelling and pain around your knee.

IT band syndrome generally gets better with time and correct treatment such as insoles for overpronation, exercise, physiotherapy etc. 

Stress fractures in your foot or lower leg

Stress fractures are small cracks in your bone (specifically your bones in your feet). Stress fractures are generally caused by constant force and strain on your feet for a prolonged time. 

Activities like jumping, running, etc., can cause stress fractures. Stress fractures can even develop from certain disease conditions such as osteoporosis.

Patellofemoral Pain Syndrome

Patellofemoral pain syndrome usually results in a dull, aching, painful sensation in the front of your knee.

Running or other strenuous sports can put repetitive stress on your knee joint, leading to irritation under your kneecap.

Improper cushioning can worsen the condition. With insoles for overpronation, you can reduce the chances of injury from impactful motions.