What is Foot OverPronation?
Foot over pronation occurs when the arch collapses excessively downward or inward. When someone walks or runs, the foot pronates from side to side. And over-pronation places people at increased risk of developing specific injuries. In the event of an overpronation, the foot strikes the ground more forcefully, & disrupts the body's natural alignment. Over-pronation of the foot can lead to alteration in the alignment of your knee and hip which can cause problems in your knee, hip, & lower back.
Injuries that frequently occur in people with overpronation include- Chronic lower back pain, plantar fasciitis, Heel pain, Shin splints, Bunions, Iliotibial band syndrome, Stress fracture in the foot, Patello-femoral pain syndrome, Achilles tendonitis, etc.
Overpronation happens because the muscle, tendon, or other tissue that attaches to your foot bones is weak. This can be congenital or it may result from injuries or overuse.
PHYSIOTHERAPY TREATMENT FOR FOOT OVER PRONATION-
Use arch supportive shoes.
Placing orthotics / Insoles into shoes for extra arch support and to reduce ground forces during walking (orthotics are special inserts worn inside shoes for arch support).
Strengthening exercises for arch and muscles around them
Alternatively, you can roll your feet by standing with your feet hip-width apart, rolling your weight from the outside to the inside, and then returning to the normal position.
Exercise with thera band (do elevation and supination exercise).
Toe curls.
Stretching of calf muscles.
Stretching of the plantar fascia.
Also, plantar fascia muscle release with a tennis ball.