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Excessive pronation, flat feet, feet flat

Pronation and supination are commonly heard terms, often in association with bows fallen, high arches, flat feet etc article explains the meaning of these terms and specifically address the problem of over-pronation. You'll read about the following:

1) What should be understood that pronation and supination?
2) What exactly is over-pronation?
3) What are the consequences of over-pronation?
4) What can we do to solve the problem of over-pronation

What do the terms pronation ' and 'supination' mean?

To understand the "terms pronation" and " supination At the outset, we need to look at the gait cycle – that's the way you walk, walk, or our "boss."

The gait cycle is divided into 3 phases different

1) contact phase: First the outside of the heel touches the ground. This is completely normal and is the reason why Most people wear shoes faster off the heel of the sole. Just after the attacks of the heel, pronation occurs. That is, the foot flattens and the ankle rolls inward. At the same time, the leg rotates inward from the knee down. The pronated foot is flexible and loose, allowing you adapted to land just to tread. Pronation is a natural "shock-absorbing mechanism.

Contact This phase continues until the foot is completely on the ground.

2) midstance phase: The foot is flat on the floor and in this part of the march cylce body weight passes over the foot as the body forward. This is where the foot bears the weight of the body. The midstance phase is the part of the gait cycle in abnormal operation of the foot as a foot in pronation excessive (fallen arches) or on-foot supination (high arch foot) will manifest their problems.

This phase ends when the body weight passes forward forcing time to raise the heel off the ground. At this stage occurs supination and pronation of the opposite happens: the muscles contract and the foot becomes a rigid lever for the muscles of the legs to pull against. Stiff foot should occur when the foot is propelled forward into the next step. With supination, the foot rolls outward and the leg rotates externally.

3) phase of propulsion: this is where the foot pushes off the ground to propel the body forward. Body weight is picked up by the ball of the foot and, finally, the weight is absorbed by the big toe to push with his foot.

It is important to understand that both pronation and supination are part of a healthy and normal gait! Pronation (rolling interior) acts as a process of shock absorption and supination (rolling on the outside) helps to boost our feet forward.

What is exactly the over-pronation?

Excessive pronation pronation occurs when too deep and too long, not giving foot ability to 'recover' and supination. The foot remains flexible at all times. Overuse pronator much more energy to walk. Worse, the excess pronation causes an imbalance throughtout the entire body, excessive stress on the feet, legs, knees and lower back.

Other terms for over-pronation are "fallen arches ',' dropped arches 'or' collapsed arches. flat feet The term is also often used. However, a true "flat foot" is very rare. In fact, less than 5% of the population completely flat feet (flat feet) and no arch whatsoever. Most us (90%) have a normal arch downward and only 5% have a high arch. People with a high arch (cavus foot) are also called "over-supinator. This means that the foot remains rigid at all times and lack of natural shock absorption mechanism.

It is important to note that you do not have to be flat feet suffer from excess pronation! In fact, the vast majority of people with a "normal-to-low arch 'suffer from excessive pronation. Interestingly, arcs may appear quite normal when sitting (or standing on the right), but when we started walking the problem of over-pronation is evident … each step we collapse arches and ankles roll inward.

Excessive pronation may be caused by several factors. Weak ankle muscles, being excess weight, pregnancy, age or repetitive pounding on hard surfaces (such as pavement and concrete floors) can lead to over-pronation. Excessive pronation also is very common with athletes, especially runners.

What are the consequences of over-pronation?

If you have a true flat feet or has a low-normal arc and suffer from excessive pronation (as 70% of the population) in both cases, their poor gait can help a number of different complaints.

Many people over-pronate, but no clear symptoms, no pain or complaints – especially in young people (Under 40's).

When people reach 40 or 50, poor foot function begin to show and pronation-will have its consequences. Many pronation years will result in wear on the feet, ankles and knee joints and lower back. People are just going to accept this discomfort and joint pains as a sign of aging. Very few realize these complaints have much to do with its fallen arches!

What are the most common complaints related to excess pronation?

Plantar fasciitis is a common condition caused by excessive pronation. On the feet flatten, the fascia planting (fibrous band of ligaments in the foot) is overstretched, leading to inflammation in the heel, where the fascia is attached to the heel bone. Chronic plantar fasciitis causes heel pain and sometimes a heel spur develops (growth of bone in the heel bone).

With excessive pronation standing continues to roll inward when it should be pushed outwards. When the foot rolls inward and rotate the leg internally and will remain in this position (Rather than externally rotated supination).

This puts a lot of tension in the muscles of the leg (especially calf muscles), causing leg pain and leg cramps. In addition, torsion of the lower leg moves the patella (kneecap). The knee is a hinge joint, designed to flex and extend (like a door, if desired). It is not designed to turn!

Moreover, when the legs turn toward the inside of the pelvis is forced to lean forward. This results in a constant stress and tension in the lower back muscles.

What can we do to solve the problem of over-pronation?

There is no real cure for over-pronation as such, however much can be done to prevent it. The most effective way to minimize excessive pronation and its effects on the body is through the use of orthotics in their shoes.

A brace (orthosis template, insert shoe or orthotic) is a device placed inside the shoes in order to restore our normal foot function. The different types of braces are available, from special-made devices (prescribed by a podiatrist) to so-called "off-the-shelf orthotics that can be purchased at pharmacies, good quality shoe stores or specialized websites.

Orthotics correct the problem of over-pronation and realign the bones of the foot and ankle to his position neutral, the restoration of our natural foot function. In turn, this will help alleviate the problems not only in the feet, but also in other parts of the body!

In addition to wearing a brace, you should use supportive shoes with some degree of integrated motion control '. "

control shoes incorporate elements of movement support in the shoe. Shoes with proper arch support and firm heel counters to help control excessive pronation and stabilize the heel and ankle during gait. Some shoes also have poles for extra lateral support. Company midsoles reduce pronation and protect the ankles and lateral knee strain. The inside of the midsole may be of a denser material (dual-density midsoles) to reduce the amount of pronation. A person overpronates heavy need a heavier shoe, more support than a person of light with the same degree of pronation.
Too many shoes these days are using all soft materials throughout the shoe and are very "floppy" give no support or stability of any kind. In summer, many people with open-toed shoes as sandals and flip-flops, which are even worse in biomechanical terms.

About the Author

Peter Van Dyke is a Dutch foot specialist and orthotist with a special interest in heel pain, heel spurs, Plantar Fasciitis and orthotics. He gives advice on effective remedies to help relieve aching feet and prevent further problems. He also works closely with a number of large orthotics manufacturers in Europe, the USA and Australia.

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