Pronated Feet and How to Fix 3 Different Causes of OVERPRONATION

Identify the root causes of overpronation, and start fixing the resulting complex compensations.

In this video, we're going to talk about overpronation, which is a very common dysfunction that a lot of people either have or they've been told that they have.

Pronation is a totally natural part of our gait cycle of walking and running, and it helps us to absorb force - every joint in the body absorbs a little bit of force through the different movements and muscular activations - and pronation absorbs some of this force, so there's not so much shock going through other areas.

The movement of pronation is made up of three different movements:

1. eversion - which happens when the bottom of the foot and the lateral aspect of the foot points outside
2. dorsiflexion - which is closing the angle at the front of the ankle - basically bringing the toes up towards the knees
3. forefoot abduction - where the foot basically turns out (external rotation) And when you combine those three movements, you get an overpronated foot.

As muscles become sleepy or weak, the brain compensates for it, finding the most efficient posture to move from, i.e., foot pronation. Even supportive arches in footwear only create a bandage for the problem, it doesn’t address the root causes.

Check out this video to learn the 3 most common causes that lead to pronated feet, and then watch the next video to learn how to properly address these three things and fix overpronation for good.

IN THIS VIDEO

00:00 - Intro
00:28 - What is foot pronation?
02:50 - CAUSE #1: Flat foot or collapsed arch
05:25 - CAUSE #2: Lack of inversion range
07:45 - CAUSE #3: Hip internal rotation
09:50 - Addressing the root causes and what to do next

RESOURCES AND LINKS MENTIONED

Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.

[PrecisionMovementCoach]

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[bellush]

wow. I never comment to videos, but you've probably saved me from knee pain and many other problems I suffered from and I would in my life. I'm 24 and have terrible pain in my back, knees, and legs when walking for a while. No doctor was ever able to address and explain the reason - THANK YOU! It's a life changer

[emsx]

i never even knew this was a thing, all i knew was that i always walked weirdly and people used to point it out a lot which made me so insecure, also i can’t walk in a straight line fornsome reason so i will be trying this! thank you

[aliviazaremba]

You’ve taught me more than my doctors ever had!!! thank you

[sameash]

I feel like I have to relearn how to walk.

[itsrizzy]

out of all the therapists on youtube you are the only one that has actually explained my issue and how to fix it. Thank you. You have gained a subscriber.

[ivyteacherwilson]

I've just realized this week why my ankles, knees, and feet are hurting and aching. My primary doctor said "welcome to being almost 50 years old because arthritis is giving you a preview".. Then he suggested orthotics. Other YT videos gave animated descriptions. But you are the 1st to illustrate pronation/flat feet in real time. Your detailed explanations while modeling what the body looks like before and after problems with pronation are so appreciated. I know you uploaded this 2yrs ago, but I just want to thank you for showing viewers what Pronation should and should not look like. Thank you!

[heatherh]

This is the best explanation overpronation I’ve ever seen/heard. Thank you! I’be been running in stability shoes with inserts for a decade not knowing I could potentially correct some of this! 🤯

[cat.nguyen]

Thank you so much for this video! I’ve had overpronated feet my whole life and didn’t know what exactly was wrong with my feet until now that I’m experiencing pain in my foot and back. My parents never sent me to a podiatrist either since it wasn’t really causing any problems for me as a child. My left feet is shaped weird now since I never learned how to walked properly with overpronated feet. Idk if it’s too late to fix it with exercise but I’ll try anyways. So glad I came across this video before I started buying arch support. Really grateful for this video, you have no idea. :)

[foodiewaalafood]

My physiotherapist said that my slight pain in the knee is due to pronation, I wanted to learn more about it. And your explanation is simply fantastic !
I never knew that it is a very common problem. Thanks a ton for explaining in detail 👏👏👏👏

[chrisf]

omg i ive been dealing with knee muscle pain related to activity i love rock climbing mountain biking hiking back packing. worked on a trail and fire crew and had to drop all my hobies and carreer to work in a factory losing my mind and after 11 months of physical therapy dr visits mri's they said they had no clue what was going on after finding these over pronation videos and playing with them things are getting better thank you!

[EggsForDessert]

I’ve walked splayed my whole life and now I get why. It’s not a problem until you have to run other than looking kind of goofy

[idontknowagoodname]

I literally walk like a gta 5 character. I didn't realise it until I saw a video of myself.

[Sniper]

This is one of the most comprehensive videos on this subject ive ever seen.
Explained very well, great work mate!!

[jonburleigh]

My medial meniscus tear made me address this with myself. Great video!

[Melanie.hehehe]

Tysm! My mom has been pointing out my crooked foot for a very long time. I needed this video.

[NiGHTSaturn]

I’ve had unexpected issues with the back side of my heel. Pain only when I was walking especially when the foot was heading up. I thought it might have been some tension, but then I realized how misaligned my right foot was. Walking on the left side of the ball of my foot solved that pain. I just need to make this a permanent thing so I can get back to workouts. Thank you for the video!

[dolevmazker]

im a personal trainer and you definitionally helped me with helping him out

[sol]

I'm so thankful this video exists. It's a bit weird to learn that I was walking wrong though, but now I understand that doing leg and feet exercises isn't going to be enough in fixing my flat feet, and that I have to pay attention to all of the compensations I've learned to use and unlearn them.

Many thanks!

[sirefromtheshire]

This was really informative. Thank you so much. I broke my right leg near the ankle when I was 20 (i'm 32 now) and did not do physical rehabilitation. The break was bad and put me out for about 6 months because I received a plate and seven screws on my right fibula. Because I did not do rehab, I had to relearn to walk by myself and I ended up with a fallen arch on my left foot, which has caused gait and pronation issues for years. I realized I was walking on the outside edges of my feet for a long time to compensate for the weakness of other muscles. Recently, I have developed issues with my hip on the right side, and my knees are slightly knocked. I hope that with your advice and information I can get myself back. I haven't been able to run or play hockey without form issues and discomfort for a long time. I miss the days when I was young and could run and play sports without a care in the world.