Overpronation is a condition in which the foot rolls excessively inward during walking or running.
Normal pronation is necessary for shock absorption; however, when it becomes excessive, it can disrupt overall body alignment. This may lead to fatigue in the feet and calves and can also contribute to conditions such as bunions (hallux valgus).
Common Causes
• Flat feet (fallen arches)
• Weakness of the foot and ankle muscles
• Ligament laxity (joint instability, especially excessive mobility of the subtalar joint)
• Improper footwear
• Prolonged standing or walking
• Weight gain
Common Symptoms
• Foot fatigue and pain
• Heel pain or pain in the sole of the foot (plantar fasciitis)
• Ankle instability
• Shin pain (shin splints)
• Deformities such as bunions (hallux valgus)
Treatment and Management
• Wearing properly fitted shoes with good support
• Custom insoles (orthotics)
• Strengthening exercises for the feet and core muscles
• Stretching
• Physiotherapy when necessary
Overpronation and Knee Pain
This is a very important point.
Chain Reaction in the Body (Kinetic Chain)
When the foot collapses inward:
- The ankle excessively pronates inward
- The shin bone (tibia) internally rotates
- The knee collapses inward (knee valgus / knee-in)
- The hip joint also internally rotates and adducts
Result: Increased twisting stress on the knee joint
If you are already experiencing discomfort or pain in your knees, you may notice:
• Pain at the front of the knee (patellofemoral pain syndrome)
• Runner’s knee (iliotibial band syndrome)
• Increased stress on the inner side of the knee
(pain during stepping movements or stair climbing)
• Dynamic knee valgus
(the knee collapses inward during movements such as squats)
Movements That Require Special Attention
• Walking and running
• Squats
• Landing movements after jumping
If your knees move inward during these activities, caution is recommended.
For Effective Improvement
It is important to address not only the feet, but also the entire movement system, including:
• Foot function (arch support and control)
• Ankle stability
• Hip function (especially the external rotators and gluteus medius)
• Core stability
Key Points
• Overpronation is not “just a foot problem”
• It is strongly related to knee pain, especially knee valgus (“knee-in”)
• Effective improvement requires coordination of the feet, hips, and core
At Physio Center, we create custom insoles tailored to each individual’s foot condition.
We evaluate not only standing balance, but also walking balance — and running balance if necessary.
We also provide guidance for knee pain management and core function improvement when needed.
If you are experiencing foot or knee problems and are interested in custom insoles, please feel free to contact us at info@physiocenter.jp
※ Custom insole fabrication takes approximately 90 minutes
Fee: 39,800 JPY （250USD）（210€）
You can take the insoles home on the same day.
e-mail : info@physiocenter.jp
2nd floor , E-building The Jikei University Hospital
3-19-18 Nishi- Shinbashi, Minato- ku, Tokyo 105-0003
TEL +81-3-6402-7755
Kosaku Ota : Physical therapist ( English available )
