Overpronation: What is it?

[PARoth2011]

We all have different feet with strengths and weaknesses, the way to prevent injuries it to train in 3 planes of motion.

[MBillick86]

I had a stress fracture in my foot at the beginning of last yr and was told by a running store that I over pronate. I was told it could have been part of the reason for my injury on top of "too much too fast" w/ my runs. I'm back to running again, but scared to reinjure. I have been taking my training slow. I'm currently alternate two pairs of stability shoes and have inserts as well. A running store told me to both have a stability shoe and the insert. Am I over compensating though with both?

[lmschro]

@MBillick86 Depends on what level of stability shoes they are--are they moderate support or highly supportive? Also depends on what kind of "inserts" you have and how supportive they are. Or are these orthotics? If it's on the high end of support for both ends, I think it'd be overkill. You don't want to weaken your foot completely.

[JayDerrty]

hahahaha!!! reading these comments are killing me. so many experts and i haven't seen a one say ANYTHING that would help this issue. running barefoot fixes overpronation? negative. arch support shoes fixes it? negative (that's just a bandaid). reduce lateral movement? (you want to elaborate?????). i'm intrigued by the subject matter experts here that know NOTHING about this subject at all. anyone need help with this issue, i'll gladly send you some exercises to handle it, free of charge.

[TriKyTriXx]

Sucks being an overpronater. All the shoes are ugly

[SalvadorLosAngeles]

I'd be curious to see this same runner's gait pattern if he were barefoot. is overpronation a casuality of shoes? after all, the whole gait changes when barefoot.

[TheEarther]

I got me some Vibram Five-Fingers and all I have to say is that I never have to deal with the problems that the rest of my running friends are telling me. So to the belief arch support, I give you a chuckle, as I continue to run without you in a better, more efficient way ;)

[sunntzu]

The runnervanc, not saying about what is glorified in africa but only saying what my problem is with my feet and it is flat feet. I am not concerned really with whom can tolerate flat feet I just know this is my problem.

[danmaaa]

Thanks this cleared up why i fall over so much when playing soccer

[QuentonCassidism]

Okay...so for all you minimalist fans out there, sorry to say (myself included because I just love the Nike Free soooo much!) but going barefoot or with vibrams will not help your pronation. If anything, it will just add to more likelyhood of an injury. As your body becomes in better running shape you will naturally pronate less. That's why most world class atheletes have a neutral gait. But in the end, pronating isn't bad, a good pair of stability shoes will do the job just fine.

[hazardousmango]

Overpronation is cool and all... BUT, where can i grab those kicks is the real question...

[Thecookingfreak]

Nice clown shoes for the circus!! Also I wonder if you pronate by yourself or you pronate becuase you wear the wrong shoes. I think most of the time its becuase you wear wrong the shoes. I can let this dude underpronate if i gave him the shoes that make it happen.

Just go to the specialist store if you need running shoes and let rhem make foot measurements and video footage of you running. The ones that feel most comfortable and do the least pronating are the shoes for you.

[ceokilo]

One word.....Newton.

Try their shoes for stability(overpronation) or neutral runners.

THE BEST RUNNING SHOES AVAILABLE!!!!!

[sheepstatuss]

Wow im a little scared of what pain can come to me, i have the same thing to but i dont feel pain unless its like sore or something.

[manonmercy]

What does rolling 15 degree inward mean?

[MrCarstennielsen]

Likening, appreciating too much over ability to beeing able to handle, relaxationing can be a real problem. When going over the top, beeing -lax, more than relaxed, one can end in overpronation-ing.

[musiclover5327]

0:06 umm i don't land on my heel first?

[ssotkow]

Great video!... i finally understand "overpronation"... i checked my old sneakers and indeed the inner heel and big toe sole wear & tear marks are pronounced... which also explains the blisters on my inner big toes...

after some online research (hence discovering the best source for runners would be RunnersWorld, and reading Michio Kaku's "What I talk About When I Talk About Running"... i just bought Mizuno Nexus 5 (wide) sneakers... an incredible fit!

my big toes will thank me later.

[ssotkow]

oops... i mean Haruki Murakami, not Dr. Michio Kaku (just finished his wonderful new book "Physics of the Future")... wrong Japanese guy lol.

[LovelyNisha100]

I have the same and i was born with it so when running the mile is really is so upsetting when people are seeing me run like tht. And also it hurts so much!

[TheYaom]

@LovelyNisha100 you need to be careful because I have pronation from birth as my feet are totally flat and now I am suffering from chronic neck, upper back pain...... It was only recently when a friend of mine who teaches pilates told me that flat feet causes pronation and pronation causes skeletal imbalances that moves muscles and compensates creating pain backs, ankles, necks etc.

she advised me to buy me some orthopedic soles

[LovelyNisha100]

@TheYaom

thak you but my teachers don't understand. they think oh i dont want to run or im just lazy.

anyways but thanks

[TheYaom]

@LovelyNisha100 it can all be easily corrected with some orthopedic insoles... so you don't need to worry!!!

[MovGP0]

@TheYaom you have to correct the running technique and not the shoes. watch?v=9itkEkcQ8WM

[MovGP0]

@LovelyNisha100 had the same problem. I've switched to FiveFingers and - after some training - I now beat them all without issues.

[AndyC055]

I like this video, but i like this App called Wet test on iTunes. Search for it. It helped me alot.

[350z350zify]

hey if anyone that knows about overpronattion and foot treatment could comment on my video about my overpronation. i need to get it fixed. if anyone with knowledge could comment that would help alot, thanks.

[superjoshua7777]

@350z350zify Go to your library and borrow "Born to Run" by Christopher McDougal, or go to "therunningbarefoot (dot) com" and search for overpronation and read up on some of the stuff they have there... Basically the answer to your question is this: "Take your shoes off, and run without them (or with something quite minimal). This will strengthen your foot and allow it to work the way it was designed"

[superjoshua7777]

@350z350zify Ya man... one other thing that I forgot before: DON'T OVERDO IT!I You can do more harm than good if you try go to go too fast and too hard too soon (when beginning to run barefoot, or in minimalist footwear). Take it easy, and relax! :)

[superjoshua7777]

1:30 OR, run with NO shoes... barefoot... You learn to run right, an it feels awesome!

[maripyter]

@superjoshua7777

or buy yourself Converse All Stars!!!

[superjoshua7777]

@maripyter true story! or Vibram FiveFingers, or running huaraches... All work fine :)

[theroxeedoodle]

Is it harder for overpronators to wear heels? I know for a fact I have severe overpronation, but was wondering if this explains why it's hard for me to wear heels, run straight, why my knees always hurt...etc =(

[JIMex2010]

i have a little of overpronation on my heel and normal pronation on the front part of my foot and walk on my tippy toes, like the heel leaves the ground sooner then normal i guess looks kinda weird, is this possible?

[WrestleHardMMA]

LOOK AT THAT OVERPRONATER! disgusting.

[polyopulis]

what if you don't strike with your heel?

[sleepmachine98]

@polyopulis yes your foot still pronates. The severity is much less however. You can limit the excessive overpronation. It is much better for your body to land on the mid-foot. You dont need to be barefoot to do this. Just increase your stride rate and you are forced to land more midfoot. That's probably the easiest way. There are many other techniques that can help too.

[cal011316]

@polyopulis less likely to have overpronation so its good

[sleepmachine98]

The same effect can be achieved through proper running technique in a pair of shoes. Minus the tetanus. Just don't crash into your heels. At least you'll be trendy with 5 fingers though...

[sleepmachine98]

@sleepmachine98 Actually let me correct my first. 80 percent of people overpronate. 15 percent are considered to be "neutral" (which means the pronation occuring doesn't exceed an excessive amount. Which is around that 15 degree mark) The remaining 5% are the Supinators.... My bad for the mistake

[sleepmachine98]

Lordgout do a little research. Over-Pronation is found in almost 95% of feet. I like that you think we were meant to run barefoot on concrete. I forgot how "natural" pavement feels on bare skin. The only people who don't pronate to some degree are supinators (under-pronators if you will).

The foot needs to pronate. That's how our foot cradles the impact (braking) portion of the stride. Yes, shoes do cause feet to become lazy because they rely on the shock absorbing properties of shoes. But, th

[phaleg1977]

change your shoes...change your techinic or run without shoes. problem solved

[phaleg1977]

shoes can help...change your running technic or run without shoes. problems solved

[cbassfishin]

Can you overpronate but not have flat feet?

[Lordgout]

Overpronation is natural!? Get your facts right you twat!! Try running barefoot or with Vibram five fingers (or Terra Plana Evos)

Thats how humans are meant to run...barefoot. Overpronation, therefore...should not exist, unless your wearing stupid 'running' shoes.

[kaledovic]

Thanks for this quite useful vid.

[dekudude68]

run with your feet straight

[Sk8ordieknarlysk8er]

Wow, this explained a lot. I was trying to get the basics of what Overpronating is and now I got it. Thanks!

[sylviewilvie222]

I've done several road races and recently decided that my new goal is to run a marathon in 7 months. So, i went in for a shoe fitting today and found out that i overpronate. I got a brand new pair of shoes that are high stability and my running has improved X10 because my legs don't get as tired and i have absolutely no pain. Nothing beats a professional fitting and most places don't charge anything for it, so i would recommend it to anyone who needs any kind of athletic shoe.

[EdgeRatedR007]

i have overpronation and the reason for it i guess is because i was overweight for most of my life. i just ordered a pair of insoles to deal with it. also a bad thing about it is that the knees tend to bend inwarsds giving your legs an ugly shape. what i hate the most though is that my shoes start getting that inwrd shape which destroys them and makes them unpleasant to the eye. specially the thin ones so i have to buy basketball shoes

[K3L3TSO]

over the past years my foot has become like that. it makes me walk funny, which  isn't a good look at all. and i'm self concious about it, it bothers me!

[K3L3TSO]

@K3L3TSO  Plus me feet kill

[aiken03]

Watch the slo-mo... The shoe is forcing his foot to "over pronate". Pronation and supination are normal ways for the body to compensate for uneven surfaces. This runner's shoes are creating an uneven surface. He would be much better off barefoot.

[MrFaulconbridge]

i think im over pronation, my feet are fairly flat also. Would Nike running shoes with extra stability be a good choice of shoe for over pronation?

[limoguy333]

@MrFaulconbridge nah, look into some running shoe brands such as asics or brooks. brooks adrenaline is great for overpronaters

[chelo1616]

oh shit I am so pissed right now

[navigatorDNS105]

could anybody tell me...

some people walking with a 2 different pattern ,i can see they r walking with the forefoot are slightly inward mooution and some walking with forefoot in outward motion..

do anyone have an explanation for this..what happen actually???

[bassmunk]

I know what you mean cuz that's how it is with me. My right foot is normal, but because my left knee is just slightly out of its socket (leaning slightly inward) my foot compensates by Underpronating to keep my weight coming down straight.

I've tried to get my knee put back in only to have it slip out a couple hours later :( I keep myself from getting injuries by keeping it strong, and it's all good :) lol... Anymore questions just let me know

[bassmunk]

btw so far so good since I'm training for a 30K event

[lvnthedream88]

so If i adjusted my running technique even with flat feet can it be fixed?

[papercut231719]

Overpronation is NOT natural. It's caused by the arch supports that are in shoes nowadays. When the shoe does the supporting, the foot develops muscle atrophy in the areas it no longer needs. Try Vibram Five Fingers, or some other minimalist shoe to fix this.

[Farlopa001]

@papercut231719 overpronation is diagnosed barefoot most of the times, so it is natural. You need shoes to support it. Read above comment, you narrowminded fool... It would however be better to run barefoot or with the finger things you suggested, but most people would have teach themselves a totally different way of running. Like learning to walk al over again in a matter of speaking. So no they wouldn't fix it, they wouldn't do shit if you just got them and keep running the way you do!

[papercut231719]

@Farlopa001 It doesn't matter if it's diagnosed barefoot,. You call me narrowminded? You must not know what it means. You're a fucktard with no logic.

[Farlopa001]

@papercut231719 If you really were as smart as you would like people to think you are you wouldn't dumb yourself down using words like 'fucktard','motherfucker, 'fuck' or 'shit'. I think you're just a frustrated FUCK who failed in his goal and now gives people free advice on youtube, cause it's the only place they still (give the impression) they listen to you and it makes you feel needed... Well have fun! lol

[mar504]

@papercut231719 I call bullshit. Tell that to Haile Gebrselassie, one of the greatest runners in the world having broken 27 world records. If you look at his stride he has ridiculous overpronation, and I'm sure he would laugh at you if you told him he's "doing it wrong". Minimalist shoes are not the cure-all you think they are.

[papercut231719]

@mar504 Well, he's not doing it ideally. Nothing is a cure-all. I didn't suggest anything as a cure-all. You're making assumptions; making an ass out of yourself.

[mar504]

@papercut231719 He's not doing it ideally... seriously? I'm sorry, but who the hell are you to tell a world class runner he's not running "ideally"? Could you remind us of your credentials that make you an expert in podiatry? Or are you making assumptions and an ass out of yourself?

[MsDorabelle]

@papercut231719 That's interesting I know with vibrams people learn to run all over again because you don't land on your heel so to speak. I had a long life in martial arts and everything I do is on the ball of my feet and everyone always tells me its bad. As soon as I start going onto my heel my knee hurts a bit etc etc. I think vibrams are the way to go I'm going to pick some up later today for both running and lifting

[papercut231719]

@MsDorabelle they aren't very durable. They are good, though. Think about how humans have been running and walking before the advent of closed-toed shoes.

[GuinnessGaz]

@papercut231719 I used to play football on a hard surface with trainers that had no arch support at all. I ended up with collapsed arches and shin splints, therefore I'd say you were talking out of your arse.

[papercut231719]

@GuinnessGaz you aren't taking much into account. You're discounting 99% of the circumstances behind your collapsed arches. Fuck your shit, you motherfucker.

[jefflunar]

@GuinnessGaz I'm sorry to hear that. BUT, shoes that are rigid usually don't allow your feet to work the way they're supposed to. Thus, if you're wearing those types of shoes, some arch support might be necessary. Wearing non-minimalists shoes with no arch support doesn't equal wearing minimalists shoes or being barefoot.

[gmass20]

@papercut231719 It's actually you're bodies natural biomechanics/engineering, some people overpronate, some don't. As a podiatrist I've noticed a surge in people who are injured because they are running in the Vibram's - try Nike Free's instead, they'll offer at lot of the benefits of barefoot running (which will allow the intrinsic muscles under the foot to strengthen) with some kind of protection.

[papercut231719]

@gmass20 How long have you been a podiatrist? I would hazard to guess that you have to fucking idea how feet even looked, let alone functioned, before closed-toed shoes. There is ONE 'best' way to run; that's it. No overpronation, and no underpronation.

[jefflunar]

@gmass20 Doctor, please read my comment above.

[undrscore08]

@papercut231719 You're right in saying that overpronation is not natural but it doesn't mean it needs 'fixing'. As overpronation is not something that is 'bad' for you because barely no one ever runs in bare foot anymore. And so yes, the five-fingers will CHANGE ur running technique but does not mean it will 'fix' it. Five-fingers promote fore-foot running. Just thought I'd say.. :) I work at a shoe store and couldn't resist :P (Not a fan of the five-fingers personally but my manager LOVES them)

[localSickened]

@papercut231719 thats a lie i run like that and i wear vans that are so thin and roomy enough

[habachiis0]

@papercut231719 vibrams are only good for people with rigid/neutral arches yah dunce.

[MovGP0]

@habachiis0 you can try Vibram LS if you have higher arches... or simply no shoes at all.

[FlowingSnake1]

@papercut231719

You are wrong.

Overpronation can happen due to a NATURALLY high arch. When you take a step the arch will flatten, turning your leg inwards and your foot outwards. This will cause your patellas to move out of correct track with your knee and cause serious damage to your knees/hips if the problem isn't corrected.

The way to combat this is to do strength training to re-align your knee and to wear shoes that support the naturally high arch.

[emblemew1]

@FlowingSnake1

What you said makes sense, but my feet actually have no arch at all. They're as flat as pancakes. Maybe there's more than one source of overpronation...

[dmlanimations]

@FlowingSnake1

sorry to tell you.........but running shoes are NOT natural....going barefoot is NATURAL and is the only thing that will help....but if you want to waste money on shoes and make your feet lazy, thats your decision

[JayDerrty]

@dmlanimations wrong again sir! someone who has never trained to run barefoot will only injure themselves with this type of thinking. what helps is correcting the muscle imbalances that cause overpronation. you're not fixing overpronation by running more, you're fixing it with exercises that will strengthen underactive muscles and lengthen overactive muscles.

[roxtar55]

@FlowingSnake1 No sir, YOU are wrong.

Regardless of arch, anyone can have overpronation. It is a result of lateral movement. When you reduce the lateral movement coming from the hips, then there will be less lateral everywhere else. Therefore, if there is more motion dispersed in the saggital plane rather than the coronal, the landings will also be saggital and fall into place with less lateral movement. It's all about being ALIGNED under the center of gravity, which MINIMALISM helps!

[JayDerrty]

@roxtar55 hahahaha!!! or just overactive peroneals, lateral gastrocs, bicep femoris, and TFL and underactive anterior/posterior tibialis, medial gastrocs, and gluteus medius. if you're going to correct someone, correct them with good info and not a bunch of shit that makes no sense. minimalism, as good as it is, can't just be thrown at someone. and no it doesn't help these issues. correcting the imbalances i just pointed out does.

[roxtar55]

@JayDerrty LOL not really. Shoes only distort the normal distribution of weight. If you knew anything about biomechanics or the stretch reflex mechanism, you'd know that when any type of force is applied, in any aspect of life, the goal is to apply the force in such a manner that it is perpendicular to the resistance. This makes it even more critical in such a weak third-class lever system of which the human body uses rotary torque and translatory motion.

[JayDerrty]

@roxtar55 yeah, i know plenty about biomechanics & stretch reflex mechanisms. my problem with everyone's "explanation" on this issue: if the goal is to apply force in a manner that's perpendicular to resistance (running in this example) but muscle imbalances prevent that from happening, the obvious fix would be to lengthen overactive muscles (in overpronation that's usually the abductor complex + some) & strengthen, or shorten, the underactive muscles (adductor complex + some).

[JayDerrty]

@roxtar55 and you're absolutely correct in your statement about shoes, but to throw someone out on a track barefooted when they've never trained that way is highly irresponsible as a trainer and borderline stupid. teach them how to move properly and efficiently while slowly minimizing the shoe.

[roxtar55]

@JayDerrty Do sprinters land heel first? No. Because it is an improper way to apply force. When you sprint, you are forced to have proper mechanics, otherwise, if you heel struck while sprinting, you'd probably land right smack on your face. The key is balance and applying force at a perpendicular angle to the ground. If you've ever looked at any professional runner in slow motion, it's quite obvious that they all yield the same basic technique no matter what event, besides the length of levers.

[JayDerrty]

@roxtar55 do ELITE sprinters land heel first? should be your question. there are plenty of people who sprint heel first. want a first hand example? go to any private sports performance facility and watch a young athlete during his/her first few sessions. you'll see plenty of it. that tells me that sprinting does not force one to run properly.

[JayDerrty]

@roxtar55 i would also argue that the force applied to the ground during a sprint is not necessarily perpendicular to the pull of gravity (straight down). if a proper sprinter has that forward lean that he should have as he's "catching up to his center of gravity," there would be an obvious angle of force. but who's counting? didn't mean to get technical.

[JayDerrty]

@roxtar55 i tell all my athletes, "i don't care if you're an endurance runner or an explosive athlete, you run with heel strikes, you're hitting the brakes......let's fix it!"

[TheNaturalRunnerVanc]

@FlowingSnake1 "Naturally high arches flattening" is....false. BECAUSE a high arch or Equinus foot CANNOT flatten, the body resorts to a) externally rotating the foot, and b) pronating at the ankle joint (hindfoot pronation) to achieve an otherwise natural inwards weight transfer to the large toe (hallux) via the tarals + metatarsals. Putting added support under the arch will give the body an 'excuse' to allow more weight transfer over this externally rotated ankle.

[sunntzu]

@FlowingSnake1 - it still goes in hand and hand with what the video says, you say it's due to high arches flattening when running and the vid says due to low arches...both are similar, naturally flat or flattening when running still results in a flat/low arch, correct? The main thing is the arch flattens and that is the issue so correcting the arch and strengthening the knee should help, correct?

[Professor5180]

@FlowingSnake1 What specific weight training exercises do you recommend for re-aligning? thx.

[JayDerrty]

@Professor5180 hahahaha!!!!  because flowingsnake stated that high arches contribute to overpronation, i can tell you he/she is NOT the person you need to be asking this question to.

[TheAnimalstastegood]

@FlowingSnake1 'Fraid you're wrong here, basic biomechanics, the higher the arch the STRONGER the support the foot has for impact. Think of it like a bridge, the foot has "keystones" the higher the curve the more effective these are. If you support it from underneath your weakening the structure and also your muscles which leads to over-pronation. Study upon study have shown that the more arch support in a shoe the higher the rate of injury! Run bare foot fools, humans are born to run!

[JayDerrty]

@FlowingSnake1 clueless

[Luiseo1]

@FlowingSnake1 What kind of strength training would help this? I'm afraid I may be damaging my hips and knees due to this.

[luvtrails]

@FlowingSnake1 This depends on how flexible your arches are. Runners with high inflexible arches will not experience the arch collapsing many times.

[bbraswe2]

@papercut231719 Duh. Some of us are born with no arches. It can be natural.

[emblemew1]

@papercut231719

Lol seriously?

What if you were...*gasp*...BORN w/ overpronation, as I was? Mine is so severe that my podiatrist has brought up surgery to me a few times.

And please. It was this way even before I started wearing shoes.

Wearing Vibram Five Fingers or some other "minimalist shoe" with no support would just f*cking kill my feet, cause me excessive pain, and NOT help my overpronation at all, since it was genetic, not caused by shoes.

[manonmercy]

@emblemew1 he's talking about people who develop overpronation over time. It's true that shoes destroy the natural biomechanism of our feet. A lot of doctors advise minimalist shoes or barefeet running. Your case is different though. Since in your case it's genetic.

[jefflunar]

@emblemew1 I was born with severe flat feet. So severe that if you look at my right foot it has completely collapse inward. The pain was horrible even when I walked. A doctor I want to wanted surgery. I tried insoles and they helped a little, but the pain was still there. I also tried motion control shoes and shoes with incredible amounts of cushioning to no avail. I started walking barefoot at home, removed the insoles from the shoes I already had, and bought a pair of minimalist shoes and

[jefflunar]

@jefflunar my pain is gone. It does hurt at first, but the transition must be done in small steps. I first started walking barefoot at home and running in placeI started running in the tracks nearby, but only one lap and I got no knee pain. My feet muscle are a little sore, but that's normal. Strength develops over time.

So, yes, even a person with several genetic flat feet can tremendously reduce their pain and better their condition by walking barefoot and being patient.

[bhokanson13]

@papercut231719 Correction: overpronation is not ALWAYS natural. Many people, myself included, overpronate simply because of the shape of our feet. Of course, once your running stride is ingrained, the muscles you're using grow and those you aren't atrophy, but that's not (always) caused by footwear. In fact, too hard or high arch supports in people with low or flat arches can cause them to overcorrect and supinate (underpronate).

[MasterCaj]

@papercut231719 Overpronation is a natural occurance. It occurs from the falling of a bonce called the Navicular bone. This bone is supported by ligaments, which are incapable of atrophy or muscle development because they are not a muscle. Vibram Five Finger shoes do strenghten the foot; however, they will not be able to "fix" a person from prontating.

[CrimsonKumiho]

@papercut231719 so in other words, it's natural... if you wear shoes.

[WithChildLikeFaith]

@papercut231719 I just wanted to see what O.P. looked like and stumbled upon your comment. "Vibram FiveFingers!?," I thought. Looked it up and was immediately intrigued. As I searched for more info on VFFs, I stumbled upon the book "Born to Run", read it and was convinced to return my $150 Asics to get some VFFs. A little before this, I stumbled upon barefoot running and was mildly intrigued. Today, I am 100% barefoot running. All this from reading your comment more than 1 month ago.

[sunntzu]

@papercut231719 I'll tell you why this is wrong, some people are BORN with flat feet...it isn't caused by the show you are wearing at first. Though, some people can have issues with arched shoes, if you are born with it, there is no way it cannot be natural.

[TheNaturalRunnerVanc]

@sunntzu Feet are as variable as the people on top of them. However in Western culture, the flat foot is demonized and the higher 'neutral' arch is glorified. A flat foot is just as capable in functioning independently (that is, without shoes) as a higher arch, given that it has correct gait mechanics. People don't realize just how many african runners are long and flat footed. In Western culture that would be a Podiatrists ideal customer. In Africa it's simply a foot

[TheNaturalRunnerVanc]

@papercut231719 It can be a congenital condition as well, and yes, can be worsened by supportive footwear. I wouldn't go as extreme as VFF or barefoot-style shoes if someone rotates outwards to the extent that is shown in the video, but something transitional (flexible, lower to the ground, lower heel) would be a better option. Also adapting to a more mid-forefoot landing pattern is essential in using the ankle's pronation mechanism properly (during running)

[MisterBinx]

I have shin splints and as a basketball player and new runner I hate it. I can't figure it out. I have good running shoes and still have shin splints. I can't just sit around and wait for them to heal, too impatient.

[OrionFyre]

"after the heel lands" How the hell is this natural? Run that way without shoes and see how long you are out of commission. How is a heel strike bio-mechanically correct, and then we treat a condition resulting from running incorrectly... Yeah...

[papercut231719]

@OrionFyre You know what's up. I'm proud to say that I have no reason to rip you apart with expletives.

[laxman268]

just throw the shoes away, nature has spent 2 million years perfecting the human foot, Nike has spent 40 years "perfecting" the shoe, I'll go with nature

[rolyan3]

Unfortunately, mankind has spent a few thousand years covering nature with stone, concrete, and asphalt, so I'm afraid you might want to keep your shoes on.

[papercut231719]

@laxman268 YES

[madbalance]

If you heel strike it's almost impossible not to supinate and then pronate. Heel striking is the worst kind of running. Run naturally with bio-mechanically correct bodyweight movement. Wearing motion control shoes as suggested here and you will loose your elasticity and perception of bodyweight leaving you even more injury prone.

[tricksta234]

speak to your podiatrist

[gabilotas]

Why don´t to avoid heel landing???

[epolatty]

I ran XC in high school and have severe pronation problems. Went to two different docs who all perscribed rock-hard orthotics, which only resulted in stress fractures in my tibia.

In the end I found the cure for pronation was strength training my lower legs and running faster. Doing this along with wearing supportive running shoes, and I ended up being one of the top 10 runners in the state.

Just wanted to share my experience. Yes fellow overpronators, we can overcome!

[6t5]

Thank you for the information. Could you share your strength training techniques you employed with running faster?

[epolatty]

Really focusing on intense speed training and getting faster at short distance even though I was a distance runner. Even sprints. As opposed to just steady distance running.

[epolatty]

Oh strength training - running hills, and lifting. What did I lift - the usual stuff, squats lunges, calf raises - both seated and standing. Other thing was shin muscle - by attaching a flexible band to the end of my shoe and rotating it. I think that was a key to build stronger lower legs and reduce the severity & effects of pronation (shin splints, etc)

[Vaetok]

Thanks for that info! I'm in a similar position, I'll try what you did.

[ShelterDogs]

Great comment. Gives me hope I guess. Lately I've been reading more about ChiWalking/Running. Heard of that? This teaches you to lift the foot up instead of using your toes to push off. I wish I had read the entire book earlier instead of putting it off because now I'm having ankle soreness. No bruisng or swelling that I can tell, though. I also wear orthotics like you. Ones that a podiatrist molded and then sent to a lab. They are now nine years old. Don't have enough money for new ones.

[jumpmaestro]

@epolatty cheers dude:)

[rgdvm93]

@epolatty  thanks! what type of strength training moves do you recommend?

[MsDorabelle]

@epolatty Hell yeah strength training is the answer! I think those rock hard orthotics are only for non dynamic movement and people with built in issues like high arches. Good for you mate you fixed your body by building it up

[Afrotechmods]

@epolatty THANK you for this comment! I've had knee issues for 6 years and been given the runaround by doctors for just as long. I decided to investigate if it's possible to train my foot arch muscles and I had no idea what I was missing out on. This video may as well have been me. I'm running barefoot now and I am going to kill those wussy foot muscles of mine and never over pronate again!

[liza2000us2001]

@epolatty I am glad you did overcome the overpronation problem with supportive shoes I also agreed with you that the orthotics that most podriatrist give, are really uncomfortable and painful. I was given two pairs in different shapes of orthotics and after using them for months my feet were as painful as not wearing them at all. I have decided to go to my local running show store and have them check my feet for the right pair of running shoes so I can run better and loose my 10 pounds goal!

[evgtun]

@epolatty what kind of excersises did u use for strength training your lower legs? Thanks

[smartybbq]

actually everybody pronates to some degree. pronation is not a problem it occurs at the subtalar joint to take shock absorbtion. it doesnt usually come from leg length discrepency!! a good shoe will help over pronation and correct intrinsic muscles throgh proprioception which is retraining the foot. you cannot do this without external support.

[Jabberdau]

Overpronation is NOT normal. Its a COMMON problem, but that dosnt make it normal. It usually comes from one leg beeing longer than the other causing you to lean to one side, thuss making the muscle you use to hold up your natural arch in the foot weak. Using a special shoe will make this muscle even weaker taking the pressure. The correct solution is a higher shoe or a thicker sole AND re-training of the foot.

[AsicsRunner79]

I am definitely an overpronator. My arch is low and i've worked with running specialist and they watched me run, definitely an overpronator here.