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You know how when you overpronate you land predominantly on one side of your foot? Well, don't land like that.
You can't stop overpronation. That's the way your foot is built. Get a stability shoe or go minimalist if you think that will work. It it is severe you might need orthotics.
Its going to be slow going, but it can be changed.
start a daily routine of stretching and form exercises.
I suggest barefoot walking and barefoot strides after your runs. As well as dynamic warm ups such as walking on your heels, walking on your toes, outsides of your feet, insides, bounding, high knees, etc etc...
try to get these in most days, along with stretching extra well and hopefully the wear patters on your shoes will start to even out.
good luck! stay dedicated and dont lose hope!
i overcame it.
1. land, as much as you can, on your forefeet.
2. footplants directly under or behind the frontal plane of your body.
3. don't extend the knee and don't plant that heel out in front.
4. short, fast stride rate, with all the propulsive action taking place directly under and behind you.
5. never reach forward for more real estate with your feet.
eat up more real estate by increasing the stride rate.
whirledpeas wrote:
i overcame it.
1. land, as much as you can, on your forefeet.
2. footplants directly under or behind the frontal plane of your body.
3. don't extend the knee and don't plant that heel out in front.
4. short, fast stride rate, with all the propulsive action taking place directly under and behind you.
5. never reach forward for more real estate with your feet.
eat up more real estate by increasing the stride rate.
^- print this and stick it on your wall!
So this is based off of a website called uptodate
It is 100% current research that is used by a large percent of doctors.
Uptodate agrees with the current research articles that have come out the contradict the outdated paradigm that pronation causes injuries.
So the better question is why would you want to change your foot mechanics.
It is possible to change you r stride and your foot mechanics with TIME. You have developed a gait over many years, it can take a long time to change that movement pattern. Also I would add that it should take a lot of time. If you weren't trying to make changes over the course of 6 months to a year you are probably rushing things.
Insoles can change your mechanics. The insole will do a lot of the work that a foot would do, the result is you get muscle atrophy and resulting weakness.
You could try the shoes, I read an article recently that shoes really don't do that much to change your foot strike. Having personally run in different degrees of supportive shoes I am positive that they do change how you run a little bit. They definately will alter the wear pattern on the outsole of a shoe.
Summary: Find a type of shoe or form and STICK WITH IT. If you have something that works for you know don't change it. I heard a lecture from a professor from harvard who is looking into the idea of minimal/barefoot. He said that all though most of the research has been positive and in favor of minimal running form the lay runner may have no reason to change. If a person is injury free in shoes why would he go through the horribly difficult process of changing something that works.
If you are dead set at getting rid of over pronation an orthotic is the quickest easiest way but you can become dependent on them and you loose foot strength.
Shoes may change you running a little bit, (If you find a type of shoe that works for you STICK WITH IT)
If you want to permanently change your gait, make a 6months to year plan on how you will change it and be prepared for a nice struggle. (But its possible)
Barefooting will fit in the just mentioned category.
God bless
If you have a low arch, a good orthotic and lots of hill training is the way to go. All the exercises, form drills and footstrike in the world will not make a low arch into a normal arch. You need the orthotic to give you the extra leverage that your arch is not providing you. That extra leverage will help activate a long list of muscles that are being bypassed when you overpronate. Hill training will especially help activate the glutes, which are very prone to weakness when you have a low arch that overpronates.
If you do not have a low arch, but still overpronate, then it is a different ballgame. Minimalism and stride changes may be the answer. But chances are you have a mechanical issue that is the result of how your legs are built which may not be possible to overcome.