<p><b><span data-contrast="auto">Foot Biomechanics Made Simple: The Overpronation Fallacy</span></b><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<p><b><span data-contrast="auto">Introduction</span></b><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<p><span data-contrast="auto">With summer around the corner, it's the perfect time to kick off your shoes and take a good look at your feet. Notice anything unusual? Are your toes straight, or does your big toe angle inward, mimicking the shape of your shoes? Perhaps your smaller toes curl under, or you see varied skin textures from footwear. These changes, unlike our youthful feet, occur due to the following reasons.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<p><b><span data-contrast="auto">The Complexity of Feet</span></b><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<p><span data-contrast="auto">Feet endure significant stress daily - walking, running, jumping, and more. They’re encased in various "casts" we call shoes, which alter their natural movement and structure. Each foot comprises 26 bones, 19 muscles, and 107 ligaments, contributing to the intricate biomechanics that support our gait cycle. Despite their importance, foot biomechanics often receive minimal attention from personal trainers and coaches.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<p><b><span data-contrast="auto">Pronation and Supination: Key Terms</span></b><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<p><span data-contrast="auto">Understanding pronation and supination is crucial for appreciating foot biomechanics. Both involve tri-planar actions—combinations of three movements.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<p><b><span data-contrast="auto">Pronation</span></b><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<ul>
<li data-leveltext="" data-font="Symbol" data-listid="3" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="1" data-aria-level="1"><b><span data-contrast="auto">Eversion:</span></b><span data-contrast="auto"> Heel base turns outward.</span></li>
<li data-leveltext="" data-font="Symbol" data-listid="3" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="1" data-aria-level="1"><b><span data-contrast="auto">Abduction:</span></b><span data-contrast="auto"> Toes move away from the body.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></li>
<li data-leveltext="" data-font="Symbol" data-listid="3" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="1" data-aria-level="1"><b><span data-contrast="auto">Dorsiflexion: </span></b><span data-contrast="auto">Toes move closer to the shin, reducing the ankle's anterior angle.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></li>
</ul>
<p><span data-contrast="auto">In the pronated state, the foot is wide, loose, and the midtarsal joint is "unlocked." This phase of the gait cycle acts as a shock absorber, protecting the body from impact as the foot hits the ground.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<p><b><span data-contrast="auto">Supination</span></b><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<ul>
<li data-leveltext="" data-font="Symbol" data-listid="2" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="1" data-aria-level="1"><b><span data-contrast="auto">Inversion:</span></b><span data-contrast="auto"> Heel base turns inward.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></li>
<li data-leveltext="" data-font="Symbol" data-listid="2" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="1" data-aria-level="1"><b><span data-contrast="auto">Adduction:</span></b><span data-contrast="auto"> Toes move towards the body.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></li>
<li data-leveltext="" data-font="Symbol" data-listid="2" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="1" data-aria-level="1"><b><span data-contrast="auto">Plantarflexion:</span></b><span data-contrast="auto"> Toes move away from the shin, increasing the ankle's anterior angle.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></li>
</ul>
<p><span data-contrast="auto">During supination, the foot is narrow, stiff, and the midtarsal joint is "locked." This provides the rigidity needed for the "toe off" phase, propelling the body forward.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<p><b><span data-contrast="auto">The Overpronation Fallacy</span></b><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<p><span data-contrast="auto">The concept of "overpronation" is often misunderstood. Examining the gait cycle reveals that what’s often labeled as overpronation might be a misinterpretation of late supination.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<p><b><span data-contrast="auto">The Gait Cycle</span></b><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<ul>
<li data-leveltext="" data-font="Symbol" data-listid="1" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="1" data-aria-level="1"><span data-contrast="auto">Heel Strike: Pronation for shock absorption.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></li>
<li data-leveltext="" data-font="Symbol" data-listid="1" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="1" data-aria-level="1"><span data-contrast="auto">Forefoot Landing: Continued pronation for shock absorption.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></li>
<li data-leveltext="" data-font="Symbol" data-listid="1" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="1" data-aria-level="1"><span data-contrast="auto">Neutral: Midpoint as the body moves over the foot.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></li>
<li data-leveltext="" data-font="Symbol" data-listid="1" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="1" data-aria-level="1"><span data-contrast="auto">Heel Lift: Transition to supination, big toe extends to initiate propulsion.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></li>
<li data-leveltext="" data-font="Symbol" data-listid="1" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="1" data-aria-level="1"><span data-contrast="auto">Toe Off: Complete supination for rigid foot propulsion.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></li>
</ul>
<p><b><span data-contrast="auto">Root Theory vs. Modern Understanding</span></b><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<p><span data-contrast="auto">Root Theory significantly influenced the podiatric and orthotic professions, labelling "loose" feet as overpronators due to inward rolling and prolonged pronation during the heel lift phase. This was thought to cause issues as the foot should be transitioning to a rigid state.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<p><span data-contrast="auto">However, this approach often created new problems by restricting necessary pronation, increasing shock impact up the body. Modern orthotic design, influenced by Panjabi’s model, addresses this by improving the timing of supination with smaller wedges, allowing a more natural gait.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<p><b><span data-contrast="auto">Overprescription of Orthotics</span></b><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<p><span data-contrast="auto">It's essential to ensure your podiatrist is updated with the latest theories. Over-prescription based on outdated theories can cause more harm than good. Always verify your podiatrist's credentials and training.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<p><b><span data-contrast="auto">Conclusion</span></b><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<p><span data-contrast="auto">Today, we explored the theory behind foot movement, the biomechanics involved, and their broader implications on body function. By understanding these concepts, we can better advise clients on their foot health and overall biomechanics.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<p><span data-contrast="auto">Interested in learning more about foot biomechanics? <a href="mailto:info@biomechanicseducation.com">Contact us</a> for more information.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<p><b><span data-contrast="auto">Enhance Your Skills</span></b><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<p><span data-contrast="auto">Would you like to reduce your clients' injury risks and improve their results? Learn more about our Biomechanics Coach Diploma, now including a Level 4 Low Back Pain Qualification. Find out more </span><a href="https://biomechanicseducation.com/courses/biomechanics/level-4-personal-trainer-course/"><span data-contrast="none">here</span></a><span data-contrast="auto"> about becoming an even better personal trainer.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<p><b><span data-contrast="auto">References</span></b><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<p><span data-contrast="auto">For more information, visit Hersco's Education Center on Foot Biomechanics </span><a href="https://hersco.com/education-center/foot-biomechanics-root-theory/"><span data-contrast="none">here</span></a><span data-contrast="auto">.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
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<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury &amp; Help Them Get Even Better Results?</h2>
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