Finding the correct running footwear to avoid overpronation

Overpronation can cause both short and long-term injuries, ranging from the feet to the neck. However, it does not mean that your running is over.

It's a leading cause of running injuries, defined as the inward roll of the foot that takes place from heel strike to takeoff in a running gait. It's the body's way of absorbing the shock of landing and transferring into the propulsion phase of the running cycle.

• Overpronation occurs when the foot and ankle roll further than is necessary.
• This is essentially a bio-mechanical fault, which can have a natural cause or can arise due to injury, overuse or poor footwear.
• Overpronation can cause both short and long-term injuries, ranging from the feet to the neck.
• There are a number of treatments and exercises for overpronation that can aid injuries, as well as specially engineered footwear that can help you.

Overpronation is characterized by:

• Inward tilting of the ankles when weight-bearing
• Flattening of the arches of the feet
• Excessive wear to the outside of the heel of footwear

To test for flattened arches, stand on light-coloured ground, such as concrete, with wet feet. The prints left should show a marked arch. A gait analysis can also be carried out on a treadmill. Overpronation symptoms may include:

• Pain in arches of feet
• Pain in the big toes
• Pain in ankles and shin area
• Pain around Achilles tendon
• Pain or discomfort in knees, legs, hips, back and even the neck

If you suspect overpronation, seek formal diagnosis from a healthcare professional.

• The best way to treat symptoms of overpronation is rest. Massage and stretching may facilitate recovery.
• Exercises aimed at strengthening the arches of the feet and correcting the gait may also help.
• However, in most cases, to continue running and avoid injury recurrence, you may require specifically designed footwear.

The most common footwear solutions are:

• Support running shoes
• Motion-control running shoes
• Over-the-counter orthotics
• Custom/prescription orthotics

In especially severe cases, a combination of shoes and orthotics may be required.

Support shoes are designed for slight to moderate overpronators. These shoes are less flexible than normal running shoes, featuring increased torsional rigidity and more pronounced arches. Their midsoles have been engineered to allow for improved gait.

Motion-control shoes are designed for more severe overpronators. Even less flexible and more torsionally rigid than support shoes, motion-control shoes are specifically designed to control the foot through an improved range of pronation.

Orthotic insoles are available to help prevent overpronation. These can be either bought over the counter or can be tailor-made and come in both full-foot and part-length variations.

Some degree of overpronation is a common problem for runners. However, if you are a sufferer, it is not the end of your running career. At very worst, you may require a specifically designed running shoe fitted with a custom-made, full-length orthotic insole.