Are you aware if you are an over-pronator, under-pronator or neutral? Over-pronators roll their ankle inwards while walking or running frequently because of a flat foot condition. On the other hand, under-pronators have a tendency to not roll the ankle enough. If you are experiencing knee pain, you need to know about pronation and what remedies can be taken to resolve the problem.
Over-pronation when walking or running is generally harmless but it can lead to pain and injury in other parts of the body. Over-pronation of the ankle joint may cause an inward rotation of the lower leg which puts additional pressure on the knee.
What happens during pronation?
The feet are important to proper biomechanics but oftentimes neglected. Using improper foot mechanics while standing, walking or running can be compared to constructing a house on unstable ground. This can lead to major problems along the way. Simply stated, a foot arch that over-pronates can cause pain in the knee, hip, shins, foot and lower back due to poor alignment of the leg.
When the foot strikes the floor, the ankle and foot will roll inward. This action is normal but when done in excess, it leads to an inward rotation of the lower leg, too. This action will have an impact on knee alignment and in some cases, would cause the patella-femoral groove not to track in properly. Additional rubbing and strain on the knee will lead to pain. It also causes a misalignment of the hip and affects the upper leg. In the end, the lower back twists, thus completing a whole kinetic chain of problems. It is often said that a problem in one part of the body can affect all other parts.
If a structural issue is the cause of over-pronation, it will be difficult to resolve. It is easier to prevent the excess rolling of the foot inwards with the use of orthotics. Custom orthotics may be prescribed to resolve pain due to over-pronation.