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The foot and ankle make up the foundation for the posture of the rest of the body. Abnormal foot mechanics can lead to abnormal or excessive stress in the foot and ankle region as well as in the shin, knee, hip and even the lower back. One of the most common terms used to refer to foot biomechanics is “pronation”, often with a negative connotation. In order to determine if pronation is a good thing or a bad thing, we first have to define what pronation means.
When referring to the foot, pronation simply refers to the flattening of the arch as the foot strikes the ground. This movement is essential because it allows our foot to become mobile and adaptable which in turn allows the foot to effectively absorb shock. If the foot remained rigid when it struck the ground, there would be no “give” to the foot and therefore would cause more stress to be translated up the leg into the shin, knee, hip, and lower back. Imagine a person landing from a jump – in order to effectively absorb shock, they will bend at the hips, knees and ankles when they land. Pronation at the foot is the body’s way of absorbing shock when we walk and run. Pronation is an essential action that needs to occur – contrary to what many people think, pronation really is a good thing.
Unfortunately, too much of a good thing (in this case pronation) can lead to problems. If the arch flattens excessively, (commonly referred to as over-pronation), this can place excessive stress on different structures in the entire lower extremity. Remember, when the foot is in a pronated position it is flexible and adaptable in order to allow the foot to effectively absorb shock. However, when it comes to the phase of gait where the foot is pushing off and propelling us into our next step, the foot needs to become rigid, meaning it must come out of that pronated position. If this action does not occur, then essentially we are pushing off of a “floppy foot”, which is comparable to walking barefoot in the sand and can place different structures and tissues under excessive stress.
There are many causes of an over-pronated foot including obesity, pregnancy, and most commonly, genetic foot structure, meaning one was created with “flat feet”. The best way to address the problem of an over-pronated foot is to get into a shoe that offers motion control along the arch. All major companies now make shoes that provide motion control, so there are several choices when it comes to purchasing shoes. It is especially important to be in the correct shoe if you participate in an activity that requires running and/or jumping, or even if you are on your feet for a good portion of the day.
If you have questions regarding your foot structure or are suffering from foot or lower extremity pain, consult with a physical therapist who is an expert in foot and ankle biomechanics and injuries, and specializes in analyzing gait.
Jeff Sallade MSPT, OCS
BREAKTHRU PHYSICAL THERAPY AND FITNESS
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