Over pronating while running solutions?

DJStewie
DJStewie Posts: 92 Member
edited November 11 in Fitness and Exercise
So I went to Fleet Feet yesterday to have a run analysis on me. It was very eye opening and is probably related to much of my after soreness/shin splints/ arch pain/etc... after running

Has anyone here ever corrected their over pronation through strength exercises/stretching/whatever? I have bought some shoes and inserts for immediate relief but I would like to correct it if at all possible

Thanks in advance,
Dan

Replies

  • DJStewie
    DJStewie Posts: 92 Member
    2nd try :smile:
  • Hilary75
    Hilary75 Posts: 90 Member
    I overpronate and I have flat feet, I never thought about trying to correct. I just figured that's how they made me, buy good running shoes and move on. Curios if you get any responses from peeps who have corrected theirs.
  • cutie2b
    cutie2b Posts: 194 Member
    Running form can be a problem. Don't hit the ground with your heel first - hit it on your ball or mid foot. Shin splints go away with strengthening and stretching and rest and building up more slowly. A good stretch for the front of the shins is just kneeling on the floor and sitting back on your feet (it will hurt), but it stretches out the muscles on the front of the leg. Try that after running. If you run on a treadmill, putting the treadmill on a 3% incline helps instead of 0%. That mimics the grade of earth outdoors, and helps with shin splints. Plantar Fascitiis (heel and arch pain) go away with rest and non-impact activities and stretching out - especially tight calf muscles which often are the cause or part of the problem. If you have pain in the arch/heel, stretch, rub out your muscles, rest. Any type of calf stretch generally helps. Rolling your feet over a frozen water bottle after a workout also helps. Oh and build up more slowly. Doing too much too fast is what often brings on this stuff.
  • jenhelle
    jenhelle Posts: 14 Member
    I overpronate. My new shoes have less support that the first pair, so I did correct myself a little by wearing the rigt shoe. Don't know if you can completely correct it or not though.
  • jenkinsjerry
    jenkinsjerry Posts: 99 Member
    Asics
  • RyanPerry2012
    RyanPerry2012 Posts: 47 Member
    The right shoe and the right insert was the only thing that really helped me. Boulder Running Company hooked me up... especially since it took us eight trips to the treadmill with different shoes, they were very patient. Ended up with the New Balance 1012 which are like OVERKILL motion control for severe overpronation.
  • LastMinuteMama
    LastMinuteMama Posts: 590 Member
    I overpronate and I have flat feet, I never thought about trying to correct. I just figured that's how they made me, buy good running shoes and move on. Curios if you get any responses from peeps who have corrected theirs.

    ^ This.
  • athensguy
    athensguy Posts: 550
    Here's someone really fast:

    http://www.youtube.com/watch?v=EAW87NsiGuI
  • swisspea
    swisspea Posts: 327 Member
    I overpronate and I have flat feet, I never thought about trying to correct. I just figured that's how they made me, buy good running shoes and move on. Curios if you get any responses from peeps who have corrected theirs.

    ^ This.

    Same here.
  • iuangina
    iuangina Posts: 691 Member
    correct shoes, stretching, and strength training will help prevent injury but you can't get rid of it. Make sure you stretch or you could end up with plantar fasciitis (stretch your foot when you wake up in the morning), strengthen your calves and shins through weight training and body weight exercises, be sure to replace your shoes after 400 - 600 miles or 6 months.
  • seekingstrengthX2
    seekingstrengthX2 Posts: 771
    Same issue here. I didn't even realize something was wrong until I started running more miles. I went to a running store and found out that I overpronate. They put me in a stability shoe which has caused a 90% reduction in pain. I also bought different inserts for my non-running shoes to help support my arch more when I'm just doing normal stuff. I was told it can't be changed, it's just how my feet are.
  • Jennloella
    Jennloella Posts: 2,286 Member
    I got custom inserts made, and for long runs I wrap my foot, which an ortho can show you how to do to keep your foot from pronating. Took care of my back, hip, knee pain - it can really put you out of alignment to walk around like that.....
  • tabinmaine
    tabinmaine Posts: 965 Member
    I don't think that it's "right or wrong" if you overpronate. It's just the way you were made and your natural gait.

    You should look at stability, cushioned shoes and something with high arch support. Something that locks your arch in would be good and lace your shoes all the way up into those extra holes they put on the top. Do not buy neutral shoes or shoes with flexibility.
  • EricNCSU
    EricNCSU Posts: 699 Member
    I think the shoes are the "correction". I think you just need support, not a permanent fix like muscle work. I also have flat feet and just switched from a neutral shoe to a stability shoe. As far as I know (and I also got fitted at Fleet Feet) that is the "correction". Now my feet dont hurt as much when I run, so that makes me happy.
  • slyder432
    slyder432 Posts: 475 Member
    bump
  • rugbygirlca
    rugbygirlca Posts: 85
    I overpronate very badly, particularly my right foot. I see a sports medicine specialist periodically about various rugby-related injuries and he gave me a series of exercise to do to strengthen the stabilizer muscles in the foot and ankle.

    Stand in a corner (to give you some support). Try to balance on one foot for 60 seconds. Switch feet. When you have mastered that, add light hand weights and do alternating arm bicep curls while balancing. When you have mastered that, try balancing with your eyes closed (no weights). When you have mastered that, do eyes closed, with weights. And finally, when that is easy, try standing on something increasingly less stable (a pillow, a wobble board, etc). Increase the time and challenge.

    I also do yoga to help strengthen and train some of the stabilizing muscles.

    Custom orthotics are worth every single penny. I pay over $500 a pair (only $250 of which is covered by my medical insurance), but I have about 5 pairs. I keep one in my ski/snowboard boots, one in my rugby cleats, one pair in my running shoes, one in my every day shoes and another pair in my dressier work shoes. When summer hits, and I am wearing flip flops, sandles, flats and other shoes with less support, I can really feel the difference.

    Hope that helps.
  • DJStewie
    DJStewie Posts: 92 Member
    Thanks for all the responses. This definitely gives me several things to explore.

    Also picked up some asics kayano's with some inserts to see how that goes.
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