Over pronation

Discussion in 'Health and Fitness' started by peedubhopeful, Aug 29, 2011.

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  1. Just had a gait analysis and apparently I over pronate a fair bit. Does anyone know of a 'cure' for this, I have looked at some asics that are supposed to help support my foot when running but I was thinking more along the lines of moulded insoles etc, such as these:

    Insoles and Orthotics

    So, anyone got any advice about these or other alternatives that are good?
  2. You need to see a podiatrist who will make you some othotics once they've looked at your feet. Buying them off the shelf doesn't really work.
  3. I've only ever found a very few people find that off the shelf work for them, however definitely get seen by a podiatrist as fally says.
    My own insoles are custom made and took several different types for the best effect. each time they make a small change it has a positive effect on my ability to walk/run and the pain I experience from my feet, ankles, knees and spine (yes folks I actually have one)
  4. As an overpronator, I bought asics gel kayanos. Expensive but worth it if you have forest gump legs like me.
  5. Superfeet worked for me. You used to be able to get these vacuum molded at Field and Trek and Cotswold. I used the off the shelf version. The rule of thumb is that if your foot increases by more than half a shoe size between sitting and standing, when body weight is applied, there is an issue. If you have it in one foot only, this can seriously effect your posture resulting in back and knee problems. Supporting the arches on both feet combined with a decent waist belt on the rucksack, with the weight going onto the hips and a set of trekking poles would be the ideal. Of course if your carrying a weapon than poles are out but the other principles apply.
  6. Hello peeduphopeful, .

    Had recent and detailed experience of over-pronation. The effects can vary from slight knee irritation to sufficient pain to knock you off a tab followed by back-squadding followed by an MD. You say " apparently I over-pronate a fair bit." " A fair bit" lacks something in clinical rigour as an analysis. Your adviser should have been able to measure precisely the degree of pronation for both feet. For absolute certainty of treatment and guaranteed outcome, avoid off the shelf inserts. They should be tailored to your specific degree of pronation.

    Google Garmston - Physiotherapist to understand the level of expertise available. ( No, I'm not on commission ) Then check for similar in your area. The best will video your gait, and via some smart software produce inserts specific to your angle of dangle. Ensure that your chosen practioner can do that before you decide. It's not pricey when compared with your career.
    And MDs are such a bore.

    Best of luck

    Old Rat
  7. Goatman

    Goatman LE Book Reviewer

    You're username suggests you are not (yet) serving ?

    If, however, you ARE serving, then be aware that the Lower Limb centre at DMRC Headley Court has a fully functional gait analysis set-up. Although the majority of patients passing through are there because of injury, your local RRU might recommend you visit, depending as above on the severity of the problem.

    If you had a local running shop do a gait analysis as part of a fitting service then the best advice has already been given - get a podiatrist to sort you out some tailored orthotic inserts.

    Lots of people over pronate without experiencing major probs, given the level of activity they undertake....if you went for advice because you are planning to run a marathon a week for charity - different story !
  8. I needed new running shoes following an ankle injury earlier this year. I got a footfall analysis done at Runners need in Victoria last week. I slightly over pronate. I came away with a nice spangly pair of anti pronation Brooks adrenaline 8. They are last season's colour so I got them half price.

    I also needed a new pair of waterproof crag shoes and ended up with some Merrel GTX, with anti pronation built in from Field and Trek, also half price. I know it's not a precise prescription but it seems to be helping.

    And what is more, my son, I saved some cash.
  9. My son has just had moulded insoles made for overpronation! Podiatrist should be your first port of call. Your local hospital may well have a self referral podiatry service, check with them or your GP
  10. Thanks for the replies.

    Goatman, no unfortunately im not serving yet :( but I got PRAC soon and my legs have been hurting whilst training for it. Its wierd after say a 3+ mile I get spas feet and they start to shake when I lift them off the ground and my lower legs feel tight. Ive booked an apointment anyway with a podiatrist to see if its my over pronation thats causing it.
  11. Take real care. I have flat feet. Although they were not causing me a problem, I was advised to get 'anti-pronation' shoes by a physio, and they gave me insoles with stick-on posts to wear. I soon developed foot pain.

    When I eventually got to see a podiatrist he told that both the shoes and the insoles were contributing to my problem. He diagnosed plantar fasciitis. The shoes were stoping my feet moving normally and changed me to a neutral shoe. He also said I needed bespoke insoles, it took so long for them to come through the system that the pain went away and I am now back to running normally.

    I have also started running in minimalist footwear which is supposed to strengthen the feet and change the way you run; getting rid of the problem at source.

    Bottom line, if you have a problem now I suggest that you see a podiatrist before you do anything else. I would be wary of running shops unless you know for sure that they are experts.

    Good luck
  12. As many have said there are various insoles etc that you can wear to help you be able to run through the problem.

    However, it is also worth trying to find out why you are over-pronating in the first place. In some cases it can be fixed. Rather difficult to explain on a forum without a diagram, but it can be caused, strangely, by problems much further up your legs - for example if you may find that you over-pronate as your knee moves inwards during your stride, which in itself is caused by weak abductors. A session with a decent physio may be able to pin-point such a problem.
  13. Most people either over or under pronate, its not a life changing condition. I'd get a second opinion on your gait either from a specialist running shop or an experienced club runner.

    If its only affecting you when you run can I ask what shoes you are currently running in now ?
  14. Have you tried knicking those H&S executive approved fire door wedges and nailing them to the soles of your boots?
  15. I had a similar issue - I was given a specific type of trainer due to my 'over-pronation' which caused me blisters every time I ran. When I saw the physio about it, they said that I should never have been given that type of trainer as it wasn't over-pronation that was the problem, but rather collapsing arches. I would definitely recommend getting checked by a professional before forking out your cash...