What Is Pronation Of The Foot?

Most of you have heard the term pronation. Pronation is a natural, normal and necessary component of our gait sequence. Unfortunately, it is often given as a diagnosis as if it were a disorder or a biomechanical issue.

Pronation refers to the action of the foot where the foot flattens and rolls inward as we walk and run. It is a natural movement of the foot and it is important to understand that WE ALL pronate and it provides us with natural built in shock absorption.

Pronation vs. Supination of foot

Both pronation and supination are natural, normal motions of the foot. From a medical perspective, pronation is the foot's natural tendency to roll inward as it makes contact with the ground.

For most people, the foot should roll inward by 15% or less, so that the entire foot briefly touches the ground before you push off.

Supination, quite simply, is the opposite of pronation. Whereas pronation refers to an inward rolling of the foot, supination is an outward rolling that causes the foot to rise and propel our foot forward.

What Is Overpronation of the feet?

Normal pronation involves the rolling inward of your foot to absorb the force of impact from walking or running. Overpronation is too much of a good thing and it can become a biomechanical problem.

If your foot rolls too far inward it is unable to absorb shock properly and the person's entire body weight is placed on the inside of the foot. This can lead to many foot conditions such as Achilles Tendinosis, plantar fasciitis, and even lower back pain.

What Causes Overpronation Of The Feet?

Most foot practitioners believe that the putting our feet in unnaturally shaped footwear (tapered at the toe, heel elevation) restricts the feet from moving as they were designed and weakens our feet.

This causes our feet to adapt to these unnatural movements and over-pronate to varying degrees. We have determined that most cases of overpronation is from ill-fitting footwear. The solution is to transition to natural, functional footwear.

Do I Need Arch Support In Running Shoes?

If you are in the running community, you are familiar with the terms pronation and supination. Any running shoe store will often ask if you know your gait status and offer shoes that will correct your "faulty gait".

Fitting you with and orthotic or recommending running shoes with anti-pronating technology is usually their suggested remedy.

Pronation doesn't need correcting and these type of supports only weaken our feet and hinders normal pronation.

Many people think athletic shoes are good for the feet because they’re flat, absorb impact, and support both the heel and arch. This just isn't true.

If you look at the typical running shoe, you’ll notice that even these shoes taper at the toe and have an elevate heel. These design features actually compromise our natural gait and leads to weak and deformed feet.

Your foot functions best when your toe box is wide enough for your foot and toes to spread and splay as we walk and run. Barefoot walking and minimalist footwear are ideal.

Does Having Flat Feet Cause Plantar Fasciitis?

Many have been told that having flat feet make you more susceptible to plantar fasciitis and other foot conditions.

However, flat feet can be a normal finding. Many people have flat feet or low arches and some have high arches. Both of these presentations are completely normal and are capable of functioning without issue.

Studies have shown that there is NO correlation in arch height and the presence of plantar fasciitis. Sadly, many people are prescribed foot orthotics to "correct" flat feet and overpronation, but this type of support fails to address the underlying cause of the problem.

Do You Need Orthotics For Flat Feet?

Most cases of flat feet are completely normal and do not need support. There are cases where orthotics are needed, but only during the acute phase of care and not long term.

Using this type of orthosis hinders our normal pronation and shock absorption. Our healthy pronation is no longer possible. This denies our feet the opportunity to work and function normally and it create “lazy” or weak feet.

What Are The Best Orthotics For Overpronation?

In some instances, overpronation can lead to biomechanical issues such as ankle or knee stress or other lower limb conditions. I recommend that my patients begin transitioning to natural, minimalist footwear and wearing toe spacers to align the toes properly.

Also focusing on strengthening the foot core. If necessary, I recommend an orthotic for short term only.

Can I Treat Plantar Fasciitis At Home?

As a chiropractor and foot specialist, I often see patients with plantar fasciitis after they’ve tried everything. Cortisone shots, night splints, ineffective stretching, and rolling on a frozen water bottle are a few of their failed remedies. If you’re wondering how to treat plantar fasciitis at home, I want to share a few insights that have worked for my patients. The solution for most of my patients is through addressing multiple factors.

• Improving limited ankle mobility and dorsiflexion

• Strengthening weak intrinsic foot muscles

• Strengthening weak calf, soleus, and peroneal muscles

• Transitioning to natural, functional footwear

• Wearing toe separators

Rarely is there a quick fix for PF. Identifying areas of weakness in the foot and ankle and restoring proper foot function is the most important piece of the puzzle. I have created a step-by-step comprehensive guide on how to resolve Plantar Fasciitis at Home. Take a look at my FREE GUIDE here.

Summary

Pronation is a natural movement of the foot and does not need correction. To ensure your feet are providing you with optimal shock absorption and moving as they were designed, focus on strengthening your foot core and transition to healthy, function footwear.

Dealing with the pain of plantar fasciitis can be life changing--but it doesn’t have to be a life sentence. By arming yourself with knowledge and taking charge of your healing, you can get back to the activities you love and feel like yourself again. If you have additional questions about heel pain and plantar fasciitis, don’t hesitate to reach out. I'm here to help get you back on your feet--literally. One of the most IMPORTANT things you can do to fix your feet is to learn as much as you can about the condition and how to prevent recurrence. Follow Dr. Angela's social media pages for daily tips on footwear, exercises, and prevention on Facebook & Instagram! Best of Health, 🦶 Dr. Angela I have also written extensively on the topic of Plantar Fasciitis. Take a look at these other related blog posts:

Are Flip-Flops Bad For Your Feet? The Dos & Don'ts Of Plantar Fasciitis Why stretching Isn't Enough To Fix Plantar Fasciitis Do Night Splints Really Work? Most Common Causes Of Plantar Fasciitis Does Stretching Make Plantar Fasciitis Worse? Why Does Plantar Fasciitis Hurt Worse In The Morning?

Hi, I'm Dr. Angela Walk

I have been involved in the health and wellness industry for over 20 years as a wellness physician, sports chiropractor, and foot health coach. I have written extensively for health publications and I am keenly aware of trends and new developments.

I embrace an active lifestyle combining diet, exercise and healthy choices. By working to inform readers of the options available to them, I hope to improve your health and quality of life.