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If you’ve ever been told you “overpronate” or have “flat feet,” you might wonder what that means—and if it’s something you need to fix. While pronation is a natural movement of the foot during walking or running, overpronation can lead to several problems, from foot pain to knee and hip discomfort.

In this article, we’ll explain overpronation, how it affects your body, and what you can do to manage or correct it.

What Is Pronation?

Pronation refers to the way your foot rolls inward as it strikes the ground. It’s part of the body’s natural shock absorption process. When done in moderation, pronation helps distribute impact forces efficiently during walking or running.

However, when this motion becomes excessive—known as overpronation—it can lead to instability and misalignment that impacts the entire lower body.

What Is Overpronation?

Overpronation occurs when your foot rolls inward too much, flattening the arch more than it should. This can affect how you distribute weight through your foot, ankle, and leg—and may increase the risk of injury over time.

Overpronation is especially common among people with flat feet, collapsed arches, or generalized ligament laxity.

Signs You May Have Overpronation

Do you overpronate? Some telltale signs include:

• Your shoes wear out more quickly on the inner edge
• You have a visible inward tilt to your ankles when standing
• Your arch flattens significantly when you bear weight
• You experience foot, knee, hip, or lower back pain—especially after walking or running
• You often suffer from shin splints, plantar fasciitis, or Achilles tendon discomfort

What Problems Can Overpronation Cause?

While overpronation itself isn’t always painful, it can lead to a variety of musculoskeletal issues due to poor alignment and repetitive strain. These may include:

• Plantar fasciitis (heel pain due to strained arch tissues)
• Shin splints
• Knee pain (patellofemoral pain syndrome)
• Achilles tendonitis
• Hip or lower back pain
• Stress fractures, particularly in the lower leg or foot

What Causes Overpronation?

There are several contributing factors:

• Genetics – Flat feet or flexible arches often run in families
• Muscle imbalances – Weak stabilizing muscles in the hips or core
• Footwear – Wearing unsupportive shoes over time
• Repetitive stress – Long-distance running or standing for extended periods

How to Correct or Manage Overpronation

Fortunately, there are effective ways to manage or correct overpronation and reduce its impact on your body.

1. Wear the Right Footwear

Look for motion-control or stability shoes that provide medial support and arch reinforcement. These help guide your foot through a more neutral stride.

2. Use Orthotics

Custom orthotic inserts or over-the-counter arch supports can realign your foot and ankle mechanics, especially if your overpronation is severe or causing pain.

3. Strengthen Supporting Muscles

Exercises that strengthen the intrinsic foot muscles, calves, hips, and core can improve alignment and reduce overpronation. A physical therapist or podiatrist can recommend the best program for you.

4. Stretch Tight Muscles

Overpronation often coexists with tight calves or hamstrings. Gentle stretching can help improve mobility and reduce compensatory strain.

5. Get a Gait Analysis

A gait evaluation—performed by a podiatrist or specialist—can identify the degree of pronation and help guide treatment decisions. This may include video analysis, pressure plate testing, or treadmill assessment.

When to See a Specialist

If you’re experiencing chronic pain, injury, or discomfort related to your feet or legs, it’s time to consult a foot and ankle expert. Overpronation can often be managed conservatively, but a customized plan will ensure you get the best results.

Final Thoughts

Overpronation isn’t something you have to live with. Whether you’re a runner, a weekend walker, or spend much time on your feet, correcting overpronation can help prevent pain, improve posture, and keep you moving comfortably.

If you’re dealing with discomfort or think you might be overpronating, our team is here to help.