How To Correct Overpronation - BackPainHelp

How To Correct Overpronation

How To Correct Overpronation

You might or might know about overpronation until you become a victim of it. Overpronation is one of the common health issues worldwide and it is curable too. However, it is very annoying and might affect your day-to-day activities.   

What is Overpronation?

Overpronation is simply the collapse of the foot arch downward or inward. Some people also call this condition flat feet.  How you put your foot on the ground is very vital for your body as unknowingly it will affect your body too. You need to know how to correct overpronation and get rid of the condition as soon as possible. Left untreated, it might lead to other injuries.  There are many ways you can cure overpronation. Pronation is all about moving your foot in a natural way. When you don’t have natural pronation, the condition is called overpronation.   

Overpronation and injuries

Do you want to know how to fix overpronation? First, you need to know which type of injuries overpronation might invite.  Overpronation might disrupt the natural alignment of the body and you might develop health issues such as shin splints, plantar fasciitis, chronic lower back pain, Achilles tendonitis, and heel pain.   


  • Plantar fasciitis: a painful tightening of the connective tissue of the sole of the foot 
  • Heel spurs: the painful outcroppings of bone developing on the overstressed site 
  • Metatarsalgia: pain and inflammation of the ball of the foot 
  • Bunions: swelling and abnormal bone growth on the prominence of the outer foot 
  • Shin splints: strain and fatigue in the shin muscles 
  • Posterior tibial tendonitis: an inflammatory condition affecting the tendon near the inner ankle


Turn your feet out when you walk

OVERPRONATION INSOLES occur partly because of the inward rotation of the tibia, or shin bone. When this occurs, we instinctively put more weight on the insides of the foot. This contributes to the lowering of the arches.  

Activate your foot muscles

  • Toe curls: Curl your toes inward until you feel a stretch. Hold for several seconds, and then release.
  • Toe lifts: Stand up with your knees straight and your heels on the ground. Lift your toes off the ground while keeping your heels on the floor and your knees straight. Hold for 5 seconds and then lower slowly.
  • Calf raises: Stand up straight, then push through the balls of your feet and raise your heel until you are standing on your toes. Hold for several seconds and then release.
  • Marble game: Place 20 marbles on the ground at your feet. One by one, use your toes to pick them up and place them into a cup. Repeat as many times as you would like.
  • Duck stand: Stand with your heels together and your feet turned out like a duck. Try your best to move your legs outward using your glute muscles and tilting your pelvis under your body. You may notice as your legs rotate, the arches of your feet come up and out of pronation. Hold this position for 30 seconds and then release.
Lose a bit of weight valgus knee.  


Orthotics for overpronation is the best way to get rid of overpronation. It is a tested way to cure overpronation.