How PowerStep® Orthotics Help Runners Who Overpronate

Are aches and pains tagging along on your runs? That nagging foot, ankle, or knee pain could be more than just fatigue – it might be a result of overpronation. This common issue, where your foot rolls inward excessively, can sideline your progress and increase the risk of injury for some.

This article explains how overpronation affects runners, and how the best orthotic insoles for running can help relieve pain, prevent injuries, and boost the efficiency of your stride.

What is Overpronation?

Pronation is the natural inward rolling of the foot when you walk or run. It helps absorb shock, distribute impact evenly, and maintain balance. When your heel strikes the ground, your foot should roll slightly outward, then your weight shifts inward toward your arch, and you push off at the ball of your foot.

Overpronation happens when your foot rolls too far inward, causing your arch to flatten more than normal. Consequently, your foot and ankle struggle to stabilize your body so they cannot efficiently transfer force for push-off, putting more strain on your feet, ankles, knees, and hips.

How Does Overpronation Affect Runners?

Between 60 and 80% of runners overpronate to some degree. While it may not affect all runners, overpronation becomes an issue when a runner starts to experience pain, instability, or becomes injured. Common problems related to overpronation when running include:

• Less efficiency. As the feet and lower body roll inward, it can disrupt your alignment, making your body work harder to move forward and wastes energy.
• Greater risk of injury. Increased stress on your lower body can lead to overuse injuries like plantar fasciitis, Achilles tendinitis, shin splints, knee pain, and more.
• Poor shock absorption. The excess movement and flattening of the foot’s arch cannot properly distribute impact forces, further increasing your risk of pain.
• Instability. Poor alignment coupled with difficulty in controlling foot and ankle movement can lead to a less stable stance.

Your foot's structure often influences if and how much you overpronate. Runners with flat feet are more likely to overpronate due to their highly flexible arches. The best running shoe inserts for flat feet provide firm support and stability to prevent excessive inward motion and promote proper alignment during your run.

Can you overpronate with high arches? Although less common, runners with high arches may overpronate when their lower leg muscles are imbalanced or unstable.

How PowerStep Orthotic Insoles Can Help

Finding the right support is key to staying pain-free and performing your best. PowerStep PULSE® Maxx running shoe inserts for overpronation help reduce impact and improve motion control to prevent and relieve pain. Whether you need more comfort or control, here’s how PULSE Maxx orthotic insoles for running shoes help you run stronger:

• Corrects overpronation: The slightly angled heel post and deep heel cradle prevent the foot from rolling inward for comfortable support and correction.
• Supports the arch: Firm, but flexible contoured arch support stops the foot from flattening too much between landing and push-off.
• Enhances stability: A deep heel cradle helps stabilize and align the feet, ankle and legs throughout the gait cycle.
• Absorbs shock: Cushioned layers have a soft, springy feel that reduces impact on joints and provides bounce back with every step.
• Improves efficiency: By aligning the feet and controlling unwanted movement, the insoles help transfer energy more efficiently.

Runners who have mild to moderate pronation may not need a corrective orthotic, but the added support of a running insole can improve the comfort of their run. The PowerStep PULSE Performance insoles help runners feel more comfortable and supported by relieving and preventing pain caused by mild to moderate pronation.

For an everyday insole that helps correct overpronation and relieve pain from standing, try PowerStep Pinnacle® Maxx orthotics.

The Role of Ankle Mobility in Overpronation

Overpronation in runners can also stem from poor ankle mobility. When the ankle cannot bend properly, it restricts the knee from moving forward and forces the foot to overpronate. Poor ankle mobility can be caused by tight or weakened leg muscles, previous ankle injuries, poor alignment, and shoes that restrict your ankle’s natural movement.

The PowerStep Dynamic Ankle Support Sock (DASS) is an ankle support brace for running that supports, aligns, and stabilizes weak or injured ankles. By encouraging healthy movement, DASS helps prevent injuries and relieve pain from ankle sprains, posterior tibial tendon dysfunction, and other common Achilles and ankle injuries.

How to Tell if You Overpronate When Running

Seeing a podiatrist or sports medicine physician is the best way to know if you overpronate when running. By evaluating your feet and lower body, they can look for other movement issues that might be causing the overpronation. You can also try these at-home methods:

• Ask another runner to watch you. Rather than do it yourself, it’s easier to ask a fellow runner to observe how and where your foot lands.
• Go to a running store for a gait analysis. A running analysis helps detect issues in your running form and find the best running insoles and shoes for your feet.
• Check the wear on your running shoes. Look at the soles of your shoes. Increased wear on the inside near the big toe and heel means you likely overpronate.

Other Ways to Manage Overpronation When Running

The most effective way to manage overpronation involves a combination of the right exercises, supportive shoes, and improvements to your form:

• Start daily exercises. Overpronation exercises help strengthen the leg and foot muscles to improve overall stability.
• Add running shoe inserts. Running insoles provide support and stability while absorbing impact to minimize stress on your joints.
• Wear stability running shoes. Motion control or stability running shoes offer additional support and guidance for overpronators and runners with flat feet.
• Change your foot strike. Runners who have a history of injuries might consider changing to a midfoot running strike to improve their form.

PowerStep PULSE Maxx: The Best Running Insoles for Overpronation

Understanding the importance of overpronation when running can help you find the right support and reduce your chances of injury. Take control of your stride with PowerStep PULSE Maxx running insoles, offering targeted support, stability, and shock absorption to keep you running comfortably and efficiently.