How Overpronation Increases Your Risk of Running Injuries

People in Wheat Ridge, CO, love the 1-mile (give or take) loop around the pond in Crown Hill Park. It’s a great place for wildlife viewing, a walk with the kids, rollerblading, or to finish up a training run for your next 5K. If you are just getting back into a running routine after the winter months, be sure to take it slow and easy. You could be risking running injuries if overpronation is an issue for you.

The term refers to excessive flattening of your arch when you walk, jog, or run. Everyone pronates to some extent, but when your feet roll too far to the inside, they throw off the whole alignment of your skeletal system. Your lower leg, knee, and thigh will follow your foot motion, causing an extra inward twist that puts a lot of strain on ligaments, tendons and muscles.

The most common injury associated with flat feet that lean in is plantar fasciitis. This inflammation of the ligament under your arch causes severe heel pain, especially in the morning. Achilles tendonitis is a close second. The stress on the tendon behind your ankle can cause tiny tears, swelling and inflammation.

Excessive rolling of your foot can also contribute to the formation of bunions, where the big toe joint bends out too far from the foot, causing a painful bump at the base of the toe. It also stresses the tendons in your inner and outer ankle that help hold up your arch, causing ankle pain and instability.

Like a stone dropped in the pond, the ripples of pain from overpronation keep spreading out to other areas of your body. The twisting of your leg can lead to shin splints, knee pain, and discomfort in the major tendons in your thigh. Problems can even extend up into your hips and spine.

If you suffer from foot or leg pain, contact Rocky Mountain Foot & Ankle Center in Wheat Ridge, Golden, Evergreen, or Granby CO, for an examination. We can do a gait analysis to see whether abnormal foot motion may be causing your running injuries. Dial (303) 423-2520 for an appointment at either office, or our locations in Evergreen and Granby if they are more convenient for you. You can also schedule online.

Photo Credit: Sura Nualpradid via

Rocky Mountain Foot & Ankle Center

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