How to Correct Overpronation? A Step by Step Guide

When the topic of overpronation is discussed, every person has his/her own perspective about it. This is because many of us don’t exactly know about overpronation, its causes, or its symptoms. If we feel a little discomfort in our feet, the majority of us characterizes it as over-pronation pain. This leads to the wrong treatment of a problem that didn’t even exist in the first place. So one should have a complete overview of what this actually is and how it should be corrected. So here is a complete guide on How to correct overpronation, it’s causes and symptoms.

We have also published a guide on How to correct Underpronation. So, if you are an undepronator then it’s a must-read for you.

What Exactly is Overpronation?

Overpronation is a type of condition in which the heel of the foot moves more towards the ground and the foot rolls in an inward direction. The arch of the foot whether it is normal, high, or too low falls prone to this issue due to a number of reasons. Pronation isn’t that much of a big issue but overpronation is quite an issue as its name explains its extremity by the “over” mentioned in it. All those symptoms which are experienced in pronation are simply enhanced in overpronation.

What types of overpronation are patients facing?

There are three types of overpronation: anterior (front), transverse (rear), and supine.

The anterior (front) is most common and noticeable when landing or stepping on hard surfaces. The anterior overpronator tends to be an overachiever.  They usually succeed in sports and feel more confident in their own abilities.

The supine position is slightly forward of neutral; it’s suitable for people who tend to run with their feet a little wider than their hips.

Next, The transverse or back overpronator is someone who has lost some flexibility in the joints.

Overpronation and related injuries

Overpronation or PF refers to an abnormal force found within the ankle, knee, and lower back region. It occurs when the muscles and tissues pushing on these objects pull on the bones rather than pushing off them. Overpronation is the opposite of cleft lip (the condition where the two sides of your face are more or less aligned). People with overpronation tend to have a round or oval face.

Athletes with overpronation include injuries like plantar fasciitis, a painful condition. Further, that can cause pain and inflammation in the ankle and lower leg. Suppose your overpronation causes you pain and discomfort on flat surfaces, even on easy hills. In that case, it may be time for an orthotic device or shoe or even an artificial knee.

Overpronation is associated with the following injuries:

  • Shin splints, bunions, and heel pain are all symptoms of shin splints.
  • Plantar fasciitis
  • Syndrome
  • Achilles tendonitis

What are the causes of overpronation?

Overpronation or any other disease or issue doesn’t magically appear on its own out of nowhere. There are always some factors that lead to the appearance of certain symptoms of a problem which are known as its causes. These are the factors which are a part of our daily life but we do not pay quite an attention to them but only when they cause us some sort of trouble.

If you think you have flat feet then don’t worry because we have published an article on 6 causes of flat feet. It’s a must-read for you.

Following is a list of all such factors:

  • Overuse of a certain pair of shoes
  • Wear and tear in those shoes
  • Low-quality material used in them
  • Overweight figure
  • Pregnancy may also be a factor
  • Some sort of previous injury acting up in the future
Causes of Overpronation

What are the Symptoms of Overpronation?

Now we know that certain factors always lead to a problem one way or the other. Such causes also imprint certain symptoms by the appearance of which one can characterize the type of problem he/she is going through. When talking about overpronation, I think the symptoms are pretty much daily life-based.

So here’s a list of all such symptoms:

  • Tension in the lower arch
  • Pain in the ankle
  • Pain the knees
  • Greater risk of ankle dislocation
  • Deformed gait style
  • Discomfort while walking
Symptoms of overpronation

Correcting Overpronation

There isn’t any problem that can’t be corrected or fixed; henceforth we also have a few solutions for you to get rid of overpronation pain. These are simple remedies that work great wonders when it comes to correcting overpronation:

  1. Examining your feet
  2. Consulting a physician
  3. Wearing orthotics or sock-liners for support
  4. Exercising for overpronation correction
  5. Getting rid of worn-out shoes
Correcting overpronation

1) Examining your own feet

The first and foremost step in How to correct overpronation should always be examining your feet on a self basis. This is quite mandatory as it will let you get an idea of whether you are facing the right kind of problem or is it just a false alarm. Place your feet on the ground and make sure you are standing in front of a full-length mirror. This is important as it will let you take a look at your feet thoroughly.

If you feel like your feet are appearing a little more pushed to the outward direction, this means that you have the problem of overpronation.

2) Consultation with a Physician

The human body is a complex of complications and indications. This is why it is important that when a problem arises in the human body, it must always be corrected by consulting with a proper physician. Self-medication or self-treatment does not always pay off. However, sometimes lead to serious issues. So it is always important to consult a doctor if you are facing any problem in any part of the body.

Overpronation correction can also be made possible by visiting a doctor. He will examine the feet and will have a better opinion for the treatment as he is qualified enough and has much more exposure than a common man. The doctor will prescribe you some pair of shoes which might help in easing the overpronation pain. He might also do some X-RAY tests to make sure there isn’t any other complication involved.

3) Wearing orthotics or sock-liners

People with overpronated feet are very much aware of the fact that they can only function well on foot if their shoes are cushioned enough to an appropriate amount. If you want to get rid of overpronation, wearing orthotics or sock-liners may also serve as a treatment. You can get yourself a custom-made orthotics by going to a doctor. He will provide you with such orthotics which will eventually make your feet overpronation-free.

4) Exercises for overpronation correction

The fourth step in how to correct overpronation is doing exercise. If you sit like a lazy log and do not do some sort of exercise, then one day you will become obese which will further worsen up your problem of overpronation. So you need to wake up your athletic spirits and start exercising if you wish to get rid of overpronation pain.

We present to you a list of overpronation exercises that will surely ease your overpronation pain.

  • Make sure you do some sort of ankle stretches. What this will do is that it will stretch out your ligaments and tendons which will, in turn, soothe your feet.
  • You can also do some yoga stretches. Stand straight and lift your one leg up and fold it halfway onto your knees. Hold this stretch for 10-15 seconds in the beginning and slowly work your way up to 30 seconds.
  • Half dome balls also come in quite handy while exercising for overpronation correction. What you will do is stand straight and then do you will form a posture as made during lunges. Your one leg will be bent forward and one will be positioned behind. The leg in the forward direction with knee bent must be placed such that the foot lands on the dome ball. Place the foot and stretch as easily as you can for a maximum of 15-30 seconds. Repeat alternatively for each leg.

5) Replacing old shoes with new ones

How to correct overpronation is not even a question if you would be wearing the right pair of shoes. We all must have such a pair of shoes which we absolutely love especially when it comes to fitness shoes. But in the case of overpronation, even your shoes which you think work best for you, stop working as such and start damaging your gait style. So this last step is to take a look at your regular shoes and make sure to examine them thoroughly. Notice any signs of tearing off of the material. If there is any sort of such indication it means it’s high time for you to get rid of these ones and get yourselves a medicated pair of shoes. Every quality store nowadays offers shoes designed for overpronation which you can go and try on. So stop obsessing over your previous favorites and go get what’s most important for your fitness.

We have already published a list of the Best Overpronation Shoes for you.


From the above elaboration, now you have a perfect idea of how to correct overpronation and the pain it causes. So don’t waste more of your precious time and start working for the correction of overpronation of your feet before it’s too late.

If you think that you are not an overpronator, but you have flat feet then don’t worry because we have published an article on Best Insoles for flat feet. It’s a must-read for you.

Hi, I am Carl! A shoe enthusiast and a passionate writer. I love to share information related to Shoes in order to help people. I have tried shoes from almost all the brands around the globe.

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