Pronation of the foot call it deflection when walking and running. Correct pronation in a person is a very important criterion, since it is she who evenly distributes the loads exerted on the musculoskeletal system, allows you not to experience unpleasant sensations when the foot touches the ground when walking, and, in addition, allows you to turn to the side.
How to determine the degree of pronation. 3 degrees of pronation
It is very easy to find out your pronation degree. This will require a bowl of water and a large sheet of paper.
Generally, the pronation of both legs is equal, however, the test is best done on both feet. Lower both feet into the basin so that the entire surface of the feet is submerged in water, then step on the paper and examine the resulting footprints.
The meaning of the results:
- the width of the resulting arch is about half your foot - this is a normal degree of pronation, which means good shock absorption;
- the print is almost equal to your foot width - low arch or flat feet, that is, the area of contact of the foot with the ground increases excessively due to the large deflection of the foot;
- the paper shows only the pads of the toes and the heel - excessive death of the foot, which leads to insufficient shock absorption when walking.
There are a large number of tests to determine the degree of pronation. However, the one suggested in the article is one of the simplest.
What diseases can impaired foot pronation lead to?
A violation of the arch of the foot can cause a number of diseases. In the first place, improper amortization has a negative effect on the spine, brain and joints.
Any disturbance in the work of the foot significantly increases the load. In this case, the body is forced to rebuild, find ways to avoid discomfort.
Diseases that can result from impaired pronation of the foot:
- flat feet;
- bulging thumb;
- clubfoot;
- rapid wear of the joints of the legs;
- osteochondrosis, arthrosis;
- pain in the feet;
- metatarsalgia and others.
Function of a healthy foot
There is a great load on the foot while walking. In order for the movement to be easy and fast, the foot must maintain its mobility, easily turn in any direction.
Also, a healthy foot performs the following functions:
- guarantees safety when driving on various types of soil;
- free change of direction of movement to the side, forward and backward, as well as the ability to control your movements;
- uniform distribution of the load on the body.
The importance of supination
The center of gravity moves forward as the movement begins, which engages supination, another step in the step cycle.
At the same time, the muscles located in the foot and lower leg are connected, their elasticity increases, and the energy increases.
As mentioned above, pronation controls the correct positioning of the foot on the ground. The function of supination is to form a push when walking.
Improper supination can lead to the development of quite rare ailments, the overwhelming majority of which are related to the neuromuscular system. They help reduce mobility and flexibility in the feet.
About the types of pronation disorders
There is a medical term called "stride cycle" that begins with the movement of the leg and ends in the big toe.
In case of foot diseases, an incorrect distribution of the load is observed, which leads to the formation of calluses, painful sensations and discomfort. Joints and tendons also work in the wrong way, which leads to inflammatory processes in the tissues.
The main role of pronation is to evenly distribute weight and reduce the exerted load.
There are 3 types of pronation:
- neutral pronation, in which body weight is distributed evenly between the entire foot and toes, with slightly more pressure on the middle and index;
- excessive. This type of pronation is characterized by uneven weight distribution. Most of the pressure is on the thumb and forefinger, while the rest are under virtually no stress. This causes the foot to be turned outward;
- insufficient. Opposite excessive pronation. With it, the thumb does not experience any load, since it is transferred to the little finger and fourth finger.
Insufficient pronation can become the main cause of sprains and the occurrence of unpleasant and even painful sensations in the knee, since the shock absorption in this case is extremely small.
Excessive pronation leads to excessive contact between the foot and the surface, which reduces the performance of the calf muscles.
Deformities of the foot: causes and origin
The normal functioning of the foot depends on many reasons. What can harm your feet?
- Incorrectly fitted shoes.
- Excess weight.
- Innervation.
- Congenital pathology.
Diagnosis of impaired pronation and planovalgus deformity of the feet
In order to detect a violation of pronation, doctors use three main methods:
- x-ray;
- carrying out podometry;
- using the plantography method.
The first two methods, as a rule, are used by orthopedic doctors, since they are the ones who are able to provide effective assistance in the selection of corrective insoles and orthopedic shoes.
Plantography is the most common way to detect foot defects. This procedure presupposes the presence of a footprint; in medical institutions, printing ink is used for this purpose.
Houses with the same purpose circle the wet footprint left on the paper. Then you need to draw several lines:
- From the point between the third and fourth toes to the center of the heel.
- Tangently connect the protruding points of the inner side of the print.
- Connect the middle of the second line and the first with a perpendicular line.
- Divide the resulting segment into three equal parts, using these segments to determine the presence and degree of flat feet, if any.
3 ways to determine the type of pronation
The most common way to determine the type of pronation was discussed at the beginning of the article. But as you know, it is not the only correct way.
It's time to talk about others as well:
- Test with coins. To perform this test, you will need several coins of different denominations and an assistant. The starting position is standing. The assistant should insert a 10 kopeck coin under the arch of the foot. If he did not succeed, then we can conclude that you either have an unnecessarily low arch of the foot, or flat feet. If the coin is free, the test can be continued. Now the assistant should try to push the 1 ruble coin in the same way. If, with little effort, the coin passes, the pronation is normal. If the coin passes too easily, then this may lead to the assumption that you have hypopronation. Let's continue the test using a two-ruble coin. If she slips easily under the foot, then this is a confirmation of hypopronation.
- Rotational test. The starting position is sitting. Legs should be parallel to each other. You need to try to stretch the foot so that it forms a right angle or very close to it. At the same time, the thumb should point to the floor. Analyze your feelings. Are you experiencing discomfort or even pain in the calf muscles and feet? The absence of such sensations indicates a normal pronation of the foot. Their presence should make you think that you may be developing flat feet.
- Observation test. For it you need old, worn out shoes. Note which part of it looks more damaged. If the inside of the boot is more frayed or worn out, then you are most likely suffering from flat feet. If, on the contrary, the outer edge of the shoe is badly damaged, and the inner one is practically intact, this indicates the possibility that you have hypopronation. The wear on the inside of the boot only slightly exceeds the outside, indicating normal pronation of the foot.
Treatment of impaired pronation and planovalgus deformity of the feet
First of all, in case of violation of pronation, it is necessary to relieve the patient of pain sensations arising from various forms of physical activity, and to prevent the deterioration of the situation. To do this, the attending physician will prescribe the wearing of individually selected orthopedic insoles and shoes.
If you are experiencing severe pain and swelling after a day on your feet, you can improve your condition with the help of foot baths and massage.
Physical therapy also plays an important role in the treatment of pronation disorders. Regular exercise will strengthen the muscles and ligaments that are involved in keeping the arch of the foot in the correct condition.
How to prevent violations
Whatever a person has a violation of the pronation of the foot, it will not threaten his life. However, this does not mean that you can leave the existing problem unattended, since the consequences can be quite dire.
Modern medicine offers the passage of special computer tests that are able to find out what caused the occurrence of pronation disorders.
To avoid these violations, it is enough to choose your shoes carefully. - it should not be too loose or tight, an instep support is required (especially for shoes for a child). It is best to choose orthopedic insoles - this will help reduce the load during prolonged standing.
Choosing the right running shoe for your pronation
When choosing sneakers for running, first of all, you need to determine for what distances they will be intended, and then determine your type of pronation.
- Normal pronation - in this case, you need to choose sneakers of the "Support" class. Since with normal pronation, a person's natural shock absorption works correctly, and the leg does not need additional assistance.
- People with flat feet you should pay attention to the shoes of the "Control" class. It will not allow the foot to "twist" excessively and will provide adequate control over excessive pronation. The lack of running shoes of this class can lead to various injuries while jogging.
- Hyperpronators, people with a high arch of the foot should choose sneakers with a neutral instep support, which will allow full use of their cushioning capabilities. The class of these sneakers is called "Neutral".
The process of treating pronation disorders does not take a long time, and also does not include a complex of complex procedures. However, there is no need to allow the deterioration of leg health to the extent that the qualified assistance of orthopedic surgeons may be required.
Follow the tips indicated in the article, monitor the quality of the purchased shoes and there will be no problems. Girls! High heels are detrimental to the health of your feet. Don't forget this.
