Definition

Over-pronation, or flat feet, is a common biomechanical problem that occurs in the walking process when a person’s arch collapses upon weight bearing. This motion can cause extreme stress or inflammation on the plantar fascia, potentially causing severe discomfort and leading to other foot problems.

Cause

Over-pronation is very prominent in people who have flexible, flat feet. The framework of the foot begins to collapse, causing the foot to flatten and adding stress to other parts of the foot. As a result, over-pronation, often leads to Plantar Fasciitis, Heel Spurs, Metatarsalgia, Post-tib Tendonitis and/or Bunions.

There are many causes of flat feet. Obesity, pregnancy or repetitive pounding on a hard surface can weaken the arch leading to over-pronation. Often people with flat feet do not experience discomfort immediately, and some never suffer from any discomfort at all. However, when symptoms develop and become painful, walking becomes awkward and causes increased strain on the feet and calves.

Treatment and Prevention

Over-Pronation can be treated conservatively (non-surgical treatments) with over-the-counter orthotics.

These orthotics should be designed with appropriate arch support and medial rearfoot posting to prevent the over-pronation.

Footwear should also be examined to ensure there is a proper fit. Footwear with a firm heel counter is often recommended for extra support and stability. Improperly fitting footwear can lead to additional foot problems.

If the problem persists, consult your foot doctor.

RPI The Travel Stick $25

Unless you have an extra pair of hands, sometimes there’s just no stretch that effectively loosens up some of those sore runner’s muscle groups. The Travel Stick is designed to reduce soreness by working out the lactic acid that builds up in hamstrings, quads, and calves to help speed muscle recovery and improve circulation.

Body Glide Anti-Friction 2.5 oz $13

If you feel a hot spot start digging at your pinky toe 12 miles into a marathon, this is the item you want to have at your disposal. Loaded with aloe vera, Vitamin E, and other magical substances, Body Glide rolls on like deodorant and shields your skin from blisters, chafing, and cracking.

Nike Elite Structure Running Socks $14

That these socks provide a barrier between your foot and the shoe is just a technicality. The Nike Elite Structures help stabilize and control pronation, support your arch, and alleviate foot fatigue during long runs. They also help keep blisters at bay with two layers of low-friction yarn that reduces heat build up.

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