Over-Pronation, Fallen Arches and Flat Feet

pronation and supination are terms often heard, often in conjunction with fallen arches, high arches, flat feet, etc. This article explains the meaning of such words and looks primarily to the problem of over-pronation. You will learn more about the following:

1) What do the terms pronation and supination mean?
2) What exactly is over-pronation?
3) What are the consequences of over-pronation?
4) What can we do to the problem of over-pronation

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

To understand the terms "pronation and supination," first we must gear ourselves to the image - this is the way we walk, or our 'walking patterns. "

The motion picture is in 3 different phases:

1) Contact phase: Firstly, the outside of the heel on the floor. This is completely normal and it is the reason why most people wear the shoes faster on the outside of the heel of the soles. Shortly after the heel strike, pronation occurs. Ie flat foot and the ankle rolls inward. At the same time, your lower leg rotates from inside the knee down. The pronated foot is flexible and loose, so that in order to adapt to the soil, you are currently on. Pronation is the natural 'shock-absorbing mechanism. Contact

This phase will continue as long as until the foot is completely flat on the ground.

2) Midstance phase: The foot flat on the ground and in this part of the course cylce your body goes through the foot, as the body comes forward. This is where your feet support your bodyweight. The midstance phase is the part of the motion picture, if one foot is abnormally functioning as an over-pronated feet (fallen stock sheets) or an over-supinated foot (high arch foot) will be obvious problems.

This phase ends, as your body leads us finally forced heel to rise from the ground. At this time, and the supination occurs opposite to pronation occurs, the muscles tighten and the foot is a rigid lever for the leg muscles to pull against. Stiffness in the foot when the foot should drive on the way to the next step. With supination, the foot rolls outward and the lower leg externally rotates.

3) propulsion phase: This is where the foot contacts the ground pushes system to propel the body forward. Body weight is determined by the ball of the foot and finally the weight of the big toe as you do with that foot.

It is important to understand that pronation and supination are part of a normal, healthy foot model! Pronation (rolling inwards) as shock absorbing and supination (rolling outward) can be used to power our feet forward.

What exactly is over-pronation?

Over-pronation occurs when we pronate too deep and too long, not with the foot a chance to "return" and supinate. The foot remains flexible at all times. Over pronators use much more energy when walking. Worse still, over-pronation leads to an imbalance in the body by excessive strain on the feet, legs, knees and back.

Other conditions for the over-pronation are "fallen arches", "dropped arches' or 'collapsed arches. The term "flat feet" is also often used. However, a true "flat foot" is very rare. In fact, less than 5% of the population have totally flat feet (pes planus) without the presence of arch whatsoever. Most of us (90%) have a normal arch is too low, and only 5% have a high arch. People with high arches (Pes Cavus) are also known as "over-supinators". This means that the foot remains rigid at all times and not his natural shock-absorbing mechanism.

It is important to know that you are not too flat-footed, over-pronation! In fact, the vast majority of people with a "normal to low arches" are suffering over-pronation. It is interesting that the arms can be quite normal when sitting (or standing up-right), but if we begin to leave the problem of over-pronation is clear ... with each step, we collapse the arches and the ankles roll inwards. About

-Pronation can be done by a number of factors. Weak ankle muscles, which over weight, pregnancy, age, or repeated blows to hard surfaces (such as pavements and concrete floors) can lead to over-pronation. Over-pronation is also very common with athletes, especially runners.

What are the consequences of over-pronation?

Whether you have a real home on foot or with a normal to low arches and suffer from over-pronation (as 70% of the population), in both cases, your poor foot model can be applied to a number of different complaints.

Many people over-pronate, but there are no clear symptoms, pain or no pain or discomfort - especially among younger people (under 40 years).

When the people up to 40 or 50, poor foot function will be to demonstrate over-pronation and will take its toll. Many years of over-pronation leads to wear in the feet, ankles and knee joints and lower back. People will just accept these joint pains as a sign of aging. Very few people realize these complaints have a lot to do with its fallen arches!

What are the most common complaints in connection with over-pronation?

plantar fasciitis is a very common condition caused by over-pronation. Because the feet flat, the Plantar Fascia (fibrous band of ligaments in the foot) is overly stretched, causing inflammation in the heel where the aperture in the heel bones set. Chronic plantar fasciitis causes heel pain and sometimes a heel spur develops (bony growth on the heel bone).

With over-pronation foot to roll inwards when it comes to push and externally. When the foot rolls to the lower leg inward and rotate to follow internally and remain in this position (instead of rotating externally with supination).

This much strain on the leg muscles (especially the calf muscles), so that the legs and painful shin rails. Also, the rotation of the lower leg moves the patella (kneecap). The knee is a hinge joint, the flex and extend (as a door, if you like). It is not to turn! Moreover

where their legs turn inwards the pelvis is forced to tilt forward. This leads to a constant strain and stress on the lower back muscles.

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

There is no real cure as such over-pronation, but a lot can be done to prevent it. The most effective way to over-pronation and their effects on the body is by wearing orthotics in the shoes.

A "orthotic (orthotic insole, shoe insert or orthosis) is a device that is in the shoes with the aim of restoring normal foot function. Various types of foot orthoses are available, special custom-made devices, (from a Podiatrist) to so-called "off-the-shelf orthotics, which are bought from the chemist, good quality shoe store or specialty sites.

Orthotics the problem of over-pronation and again align the foot and ankle bones to their neutral position, the restoration of our natural foot function. This in turn will contribute to problems not only in the feet, but also in other parts of the body!

In addition to bear, an orthotic, it is advisable to wear supportive shoes with a certain degree of built-in "Motion Control".

Motion Control shoes incorporating support features in the shoe. Shoes with adequate arch support and firm heel counter help control over-pronation and stabilize the heel and ankle during walking. Some shoes also have side jobs for extra lateral support. Firm Midsole reducing pronation and protect the lateral ankle and knee stress. The inside of the midsole may consist of a dense material (double-density Midsole) to reduce pronation. A serious person who overpronates a heavier, more than a supportive shoe light person with the same degree of pronation. Too many

shoes in those days with soft materials all around the shoes and are very "floppy", with no support or stability, as well as ever. In summer, many people wear open shoes such as sandals and flip-flops, which is even worse in the biomechanical conditions.

Autor: Peter Van Dyke

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.

Added: April 9, 2009
Source: http://ezinearticles.com/