Walk Talk Series
Day 48 – Over-pronation and Motion Control Shoes for Walking
Affirmation of the Day
“I choose my emotions. I choose to feel calm and good.”
- 40-75 minute walk in the healthy heart zone 50-60% of your maximum heart rate
- Finish your walk at a moderate pace
- 5 minutes of cool down at a very easy pace
Advanced walkers: Health Recovery Walk
Exercise: Abs exercise
You may be over-pronating. A normal foot pronates (rolls inwards) and supinates (rolls outwards) during a running or walking stride. If the feet are not properly supported normal pronation and supination can become excessive. This causes increased strain resulting in the inflamation of the soft tissues which help support the joints in the feet, knees, hips, back and neck. Over-pronation, or flat feet, is a common biomechanical problem that occurs in the walking process when a person’s arch collapses upon weight bearing. This motion can cause extreme stress or inflammation on the plantar fascia, potentially causing severe discomfort and leading to other foot problems.
There are many causes of flat feet. Obesity, pregnancy or repetitive pounding on a hard surface can weaken the arch leading to over-pronation. Over-pronation is very prominent in people who have flexible, flat feet. The framework of the foot begins to collapse, causing the foot to flatten and adding stress to other parts of the foot. As a result, over-pronation, often leads to Plantar Fasciitis, Heel Spurs, Metatarsalgia, Post-tib Tendonitis and/or Bunions. Often people with flat feet do not experience discomfort immediately, and some never suffer from any discomfort at all. However, when symptoms develop and become painful, walking becomes awkward and causes increased strain on the feet and calves.
Treatment and Prevention
Over-Pronation can be treated conservatively (non-surgical treatments) with over-the-counter orthotics. These orthotics should be designed with appropriate arch support and medial rearfoot posting to prevent the over-pronation. Footwear should also be examined to ensure there is a proper fit. Footwear with a firm heel counter is often recommended for extra support and stability. Improperly fitting footwear can lead to additional foot problems.
Motion Control Shoes for Walking
If you overpronate, and especially if you are a heavy person who over-pronates, you may need the correction and support these firm and heavy shoes provide. The listed shoes are high-quality shoes with motion control technology. No shoe is right for everybody – get fit for the shoe that is best for you.
The Beast is a perennial favorite for motion control, especially for heavy walkers and severe over-pronators. It is built to take a pounding, and is known to be a more durable model. The Beast is the men’s model of this shoe. They come in regular (D), wide (2E), and extra wide (4E) and sizes from 8 to 16, making it the choice of big-foots who need motion control.
The Ariel is the women’s version of the Beast. Like the Beast, it is built for motion control, especially for heavy walkers and severe over-pronators. It is a more durable shoe. It even comes in wide and extra wide for those who need even more width. It also comes in sizes up to 13.
The Gel Foundation has been a top rated motion control shoe for many years. It has some flexibility due to flex grooves in the forefoot. This shoe comes in regular and wide versions, from size 6 to 11. It has a wider toe box, and even features a “bunion window” to relieve pressure in the bunion area.
Over-pronators and heavy walkers have loved this shoe for years. It is heavy, but the newer editions have been redesigned to be lighter. The GRID Stabil has more cushioning than many motion control shoes. It also is more flexible than many motion control shoes. But it only comes in regular width.