How do I fix my over pronation when running

tammymusic1

SO sole to soul told me I am over pronating when running. My right shoe shows really bad wear on the outside heel but the rest of the shoe is in great shape , they are only 8weeks old and I run about 15miles a week. The doctor thinks this is what lead to my peroneal tendonitis. I really need to work on this but have no idea how. Are them some drills I should do or something

sandi117

If it's the outsides of your heel on your shoe that are showing excessive wear, then I believe you have supination; overpronation is when your ankle rolls more inwards towards your arch.

I have the same problem, and it gave me lots of problems when I first started running. First things first, I got new running shoes, even though the pair I had weren't very worn. I got trail running shoes as well as a pair that offer shock absorption and better arch support, and both offer more stability (I have a tendency to roll/sprain my ankles due to my severe supination, so this is much needed!)

Try stretches and thigh and shin strengthening exercises to help reduce the negative effects that you get from your pronation. I've found these really help:

http://www.livestrong.com/article/123891-exercises-correct-foot-supination/

yarmiah

I don't think you can fix pronation per say, but a shoe made just for pronation may help your run be more comfortable and reduce your risk of injury.


Due to having broken my leg two times in my life, my right leg severely over pronates as well. My right ankle would give me a lot of pain and swell up after running. I ended up going to a running store that checked my gait and fitted me with shoes made for those who pronate and with my new shoes and inserts my run is much more tolerable. In addition, the prices were really reasonable- I actually spent less on my new running shoes then I did at FootLocker lol

Give it a try, and Good luck!

eep223

Yeah, I'd say talk to the folks at your running shop about the best shoes for you. It might also be helpful to focus on how you are landing. If you run with a mid-foot stride, for example, think about landing mid-foot every single step. That has helped me loads with my initial ankle pain.

tammymusic1

If it's the outsides of your heel on your shoe that are showing excessive wear, then I believe you have supination; overpronation is when your ankle rolls more inwards towards your arch.

I have the same problem, and it gave me lots of problems when I first started running. First things first, I got new running shoes, even though the pair I had weren't very worn. I got trail running shoes as well as a pair that offer shock absorption and better arch support, and both offer more stability (I have a tendency to roll/sprain my ankles due to my severe supination, so this is much needed!)

Try stretches and thigh and shin strengthening exercises to help reduce the negative effects that you get from your pronation. I've found these really help:

http://www.livestrong.com/article/123891-exercises-correct-foot-supination/

yes your right I just looked it up. So what shoes do you wear?

CMGoodie

If you have access to a store that specializes in running and not a big box store, some will even have inserts that will help correct this when you run.

I have the same and the shoe place I go placed inserts under the inner sole of the shoe and now my feet feel better as well as eliminating the tension that was produces by the pronation.

tammymusic1

I do wear super feet already. I don't however wear them in my running shoes because I have saucony's and they already seem to have a load of padding picked them because of a heel spur so the super feet don't fit right it makes them to tight on the top of the foot

sandi117

yes your right I just looked it up. So what shoes do you wear?

I have a pair of Saucony Grip Adapt (trail running shoes) and Asics Neo33 (shock absorbing and have wider heels for stability.) I've also been focusing in my running, making sure to run a little more flat footed. It's awkward at first, but it has seemed to help an become more natural.

pobalita

You can have wear on the outside of your heels and be an overpronator. I just had my gait analyzed yesterday (treadmill/video) and can confirm this. If you aren't sure if your problem is supination or overpronation, I'd make sure to get it checked again before you invest in anything.

I think the best thing that you can do for overpronation is get a stability or motion control shoe to help with the problem. You can add orthotics if you need additional support. Saucony and New Balance make great stability shoes.

I run about 30 - 35 miles per week right now in Saucony ProGrids. I am having major problems with my ankles and hope it isn't tendonitis. I was told last night that my Sauconys are great stability shoes for my overpronation but don't have enough support to keep my arches from collapsing inward - which causes ankle pain. Superfeet were reccomended. I went with semi-custom insoles instead, but did like the Superfeet.

ETA: when you put the Superfeet in your Saucony's you took the original insole out, right? I only ask because you said it was tight and when I tried the same combo last night at the shoe store, it wasn't tight.

tammymusic1

You can have wear on the outside of your heels and be an overpronator. I just had my gait analyzed yesterday (treadmill/video) and can confirm this. If you aren't sure if your problem is supination or overpronation, I'd make sure to get it checked again before you invest in anything.

I think the best thing that you can do for overpronation is get a stability or motion control shoe to help with the problem. You can add orthotics if you need additional support. Saucony and New Balance make great stability shoes.

I run about 30 - 35 miles per week right now in Saucony ProGrids. I am having major problems with my ankles and hope it isn't tendonitis. I was told last night that my Sauconys are great stability shoes for my overpronation but don't have enough support to keep my arches from collapsing inward - which causes ankle pain. Superfeet were reccomended. I went with semi-custom insoles instead, but did like the Superfeet.

ETA: when you put the Superfeet in your Saucony's you took the original insole out, right? I only ask because you said it was tight and when I tried the same combo last night at the shoe store, it wasn't tight.

Those are the exact shoes I have how funny so did you put super feet in the saucony's. I did not try they they told me at soul to sole it was not a great idea. Now my DR is saying no inserts till this peroneal heals because the extra arch will make it worse I have 3 things wrong with this foot planters fasciitis, heel spur and now this peroneal thing. So insane I even walk bad because my regular just walk around shoes are worn out the same way I need to learn to walk all over again LOL I have sprang this ankle 2 times as well about 12 years ago or so

pobalita

I had the gait analysis done at RoadRunner. They put the Superfeet (the pink ones) in my Sauconys for me to try. The shoes felt much better but the Superfeet arch didn't line up exactly right with mine, so I went with a semi-custom orthotic instead. I haven't tried it yet because I have to take a couple days off. My ankles are killing me - they are swollen and I can barely walk, so I'm worried I may be getting the same tendonitis you have. Never an issue for me until I started runs longer than 15 miles.

I hope you find a solution to your foot problems! I've never had them before now and didn't realize how painful they could be.

CoachDreesTraining

I suggest taking a break from running and letting your tendonitis heal, fixing the underlying condition (easier said than done), then switching to some sort of minimalist shoe.

There is a lot research coming out that says custom inserts cause more harm than good, similarly to an ankle or knee braces.

GiddyupTim

I do wear super feet already. I don't however wear them in my running shoes because I have saucony's and they already seem to have a load of padding picked them because of a heel spur so the super feet don't fit right it makes them to tight on the top of the foot

I have Superfeet in all my running shoes. You just reach in, and pull out the insert that is already there -- that is, the padded insole in the bottom of the shoe -- and then put the Superfeet insole in where the old one was.
But, you have to pull the regular insole out first !