can you improve overpronation (Read 3280 times)

Some types of overpronation can be reduced through specific foot / ankle (and perhaps other targeted stregnth) exercises - if they have functional, rather than structural causes. Structural causes are more likely to need some physical assistance either through shoes or orthotics or both.

Absolutely can strengthen the lower limbs by walking NOT running at first on flats or barefoot. More plastic means more crutches. Dont buy that western thought, Do strengthening exercises along with minimalist shoes. After 1-2 years begin to JOG in them. Then build up, that's what I did.

I think for someone who pronates only moderately and has no major biomechanical issues it is very possible and maybe even likely that overpronation can be reduced--at least this has been the case for me. First year I ran I was in moderate stability shoes. On a whim decided to try a mild-stability, lightweight trainer just for my shortest runs and speedwork...gradually started increasing the length of the runs I did in these shoes. Eventually all of my runs in my more stable shoes started feeling uncomfortable and like I was "fighting the shoe" and all of my runs in the lightweight shoes felt great. Now I am entirely in lightweight shoes...I still need some stability most of the time, but can get away with neutral shoes here and there. Maybe someday I will be entirely neutral or even in flats for some runs/races...it wouldn't surprise me at this point. When I do go back to stiffer shoes with more stability it's not a happy experience (anyone want a pair of NB 768s with less than 10 miles on them...? ).

"first how do I know if I have a structural problem versus a soft tissue issue? Also how much difference will just loosing weight make?" Mine was diagnosed by PT who works with runners and understands gait analysis. (other PT's didn't look for cause) He also did a full body analysis and uncovered some other weaknesses. He kinda laughed at my first analysis since I had so many weird things - BUT he said they were all fixable, one way or another. He said some of my issues were functional, some structural when I asked him that question - IOW, how much could be treated with exercises or would I always need some structural support (some of both). He gave me a bunch of foot / ankle strengthening exercises, got me out of mc shoes that shoe store had put me in, and put me in stability shoes with torsion control. I'm still using orthotics with those. I do some barefoot work on gymnastics floor exercise mat in winter and some in my lawn in summer. When I first started that winter xt class, I could barely run on the mat I was so unstable. Now I can do single leg hops and agility drills, etc. Not as good as others in the class, but progress over several years is noticeable to the extent that the instructor has commented on it.

Ask at your running shoe store or running club or some equivalent. You may get suggestions there. If there's a university sports medicine clinic near you, they may be able to help. Try an internet search. I would *not* depend on Yellow pages or equivalent, although that could be used to start fishing trip and start asking questions if you have no other source. I found my local PT through an Anchorage running store (about 40 mi away). His practice was fairly new a few years ago, but word is spreading. He sometimes advertises in our runners' calendar and supports local races. His partner in the practice is also a runner (has won one women's mtn race). This is truly a case of not all practitioners are the same. I'd been to an earlier PT for my AT and they only treated symptoms. A local chiropractic (also runs and does tri's) had a Footmaxx gait analyzer, but was new to it, and his only suggestions were orthotics. The new PT did a visual analysis and came up with a similar but more detailed analysis than the machine, BUT said most could be fixed by exercise. Maybe somebody here lives the same place you do and can point you in right direction. PS: Your GP may or may not know. Mine used to run until he had assorted problems. He was unaware of this PT. But many local folks use him now for assorted aches and pains.

This is my experience and I am sure not every one are alike. Anyway, after few months after started running, my right thigh close to my pelvis started to hurt. So, I ran front of a marrow and learn my right foot is turn out ward when it lands. Then I experimented to turn my foot in ward to copy how my left foot goes. Believe or not, the pelvis pain when away; so I know that is it. I have also notice if I turn in any more then I need, my outer hip starts to get really sore. I think I had fixed it for just a few months. Arch support after market insoles work really good for me. Weight less, I guess, will help avoid injury in the process. Good luck and hop this will help.

While that might have worked for you, not everyone is willing or able to invest that kind of time. Also, if you have no arch to start with, like some, or if you have an arch that does not hold itself up, like me and others, there is NO strengthening exercises in the world that will give you what nature didn't.

During the 1-2, really more like 3 years of adjusting, my foot doc recommended motion control shoes because of severe OP on my right ankle. I do have high - rigid arches, and have had bad shin splints that led to a micro stress fracture setting me back 5 months. I grew running track and XC in flats. Mega amounts of walking barefoot is a really good bonus to strengthen anyones ankles, Ethipians, Terahumas and Kenyans know this all too well. The Maker didn't create you this way, our modern western culture sold us the idea that we need science and technology. $$$$