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A condition known as over pronation is one of the most common causes of leg and foot discomfort. It has been estimated that as much as 80% of the population has structural problems with their feet largely due to over pronation.
A certain amount of pronation “turning inward” of the foot is perfectly normal as the foot comes in contact with the ground but with some people this natural process gets exaggerated. When this happens, soft tissues in the foot like ligaments and tendons stretch as the arch flattens, and collapses. The collapsing of the arch forces the joints of both the foot and leg to function at unnatural angels to each other.
Early on over pronation can cause pain and fatigue but with time the condition can strain muscles, ligaments, and tendons and in some cases cause permeate problems and even deformities.
How to tell if you have over pronation:
- While standing strait, look at your knees to see if one or both of them point inward.
- Again while standing strait does one or both of your heels lean inward.
- Knee pain or ankle pain is a possible indication of over pronation.
- Check the soles of your shoes for uneven wear.
What to do if you discover you have been over pronating:
The first thing to do if you discover that you have been over pronating is train yourself to be conscious of your heal position. While standing strait you want your heal to be at a 90 degree angle to the floor as in the illustration to the below.
Making a conscious effort while standing and walking to keep your heal in alignment with the rest of your leg can be enough and with some practice you will correct your posture and no longer have to think about it.
Another thing that you can try is to do some real light bouncing exercises on your rebounder while being very conscious of maintaining good posture and keeping your heals aligned. This can help to build up the support muscles in the ankles and legs which can help to correct over pronation. It is very important to progress slowly and pay special attention to you posture if you decide to try this method. If at any time you feel any unusual discomfort stop rebounding and talk to your doctor before continuing with your exercise routines.
If you find that you are not able to correct you’re over pronation by the method described above then you may want to look into getting some insoles with extra support. There are a number of shoe companies that make shoes specifically designed to help people with this condition.