Knee or Back Pain When You Exercise? It Could Be From Your Feet!

Whether it’s after the first run, getting back into the gym after a long break or even overdoing the workout in the build up to summer…those familiar aches and pains are often brushed off as a product of exercise. But what if there is a specific cause of those pains…your feet.

Many runners are aware of foot over-pronation and under-pronation (alternatively known as pronation and supination) but for those who don’t, what are they and how do they affect the rest of the body?



Over-pronation of the foot is the collapsing of the arch of the foot commonly associated with flat feet and knocked knees. This increases strain on the plantar fascia and causes pain, inflammation and mechanical changes to the gait cycle.

A simple way to see whether you are an over-pronator is to see where your shoes are worn. Over-pronators’ shoes wear on the inner edge and tilt inwards when placed on a flat surface.



Under-pronation or supination is associated with individuals who have a high arch, preventing sufficient inward roll of the ankle while weight bearing. In the gait cycle this leads to more pressure being applied to the smaller toes of the foot during the push-off phase. This can translate to iliotibial band syndrome, Achilles tendinitis and plantar fasciitis.

Supinators’ shoes typically wear on the lateral edge and tilt outwards when placed on a flat surface.


The Solution

Aside from good, supportive footwear, custom orthotic insoles are an effective way to correct either condition. By altering the weight bearing position of the foot and ankle, associated injuries caused by over and under pronation can be prevented with a custom made orthotic insole.

Your therapist will assess your gait cycle in detail and with a scan of your foot in weight bearing being conducted by a specialist, custom insoles can be created especially for each individual. Be sure to consult with your therapist as to the positive effects these can have for you today.


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