Does Over Pronation Even Exist?
Pronation is essentially the rolling inward of the foot as it comes into contact with the ground through each step. Most runners (or about 98% of you) pronate, generally landing on the outside of the heel as the foot contacts the ground and then rolling inward from the heel strike to toe off. The other 2% of runners supinate, rolling from the inside/out instead of outside/in. Those of us who pronate all pronate to different degrees depending on how the feet, ankles and legs work together. Beyond the mechanics of it, pronation is simply the body’s way of dissipating the forces associated with each foot strike. Without pronation, which spreads the load of ground contact over many milliseconds (instead of one) and over more muscles and tendons and bones, you would likely break your ankle when you hit the ground with one an intense thud.
1. The term “over-pronating” implies that there is a standard line over which “normal” pronation becomes “over.” But, who created that standard? If you look, you won’t find an answer. I submit that the line was created in the 1970s by our need for visual symmetry and by what has become millions of marketing dollars spent to sell you shoes, not by any true scientific definition of how the foot and ankle should work. What if those who pronate more than average have a greater need for force dissipation than others, a need that shouldn’t be hindered but rather facilitated? What if there is nothing to correct at all?
2. There is no scientific link to so-called “over-pronation” and injury. You can find studies from a running shoe company itself that dispel the myth that “over-pronation” causes injury. As a specialist podiatrist, I deal with injured runners daily, none of whom have had injuries caused by pronating too much soley. In fact, I challenge anyone to name one single injury caused by this “dreaded” affliction. Not Plantar Fasciitis… that’s caused by tight or weak lower legs/calves. Not Runner’s Knee…. weak hips/ankles. Not shin splits… overuse or tight/weak shins/calves. Not IT band syndrome… instability/weakness in the hips and core. And the list could go on. Now im not saying that too much pronation which occurs too quickly cannot be a contributing factor, of course it can! However those health professionals (looking at some of my fellow podiatrists here!) that say “over pronation” is the primary cause of running injuries are mistaken. It is one piece in the jigsaw, in some patients its more of a contributing factor then others but its not holy grail on biomechanics, anymore! Orthotics have their role within the management of running injuries, as long we realise the purpose of the orthotics which is that orthotics modify the direction, amount and timing of the forces under your feet in order to balance stresses acting on your feet and legs. The aim of insoles and orthotics is to reduce any potentially damaging strain to allow you to be symptom and pain free and not to stop “over pronation”.
Je, Kuna Uwezo wa Kusema Maneno Zaidi? Pronation ni rolling ndani ya mguu kama inakuja katika kuwasiliana na ardhi kwa njia ya kila hatua. Wanariadha wengi (au karibu 98% ya wewe) pronate, kwa ujumla kutua nje ya kisigino kama mguu kugusa ardhi na kisha rolling ndani kutoka kisigino mguu mguu. Wengine 2% ya wakimbiaji hupiga kutoka ndani hadi nje badala ya nje. Kwa wale ambao wanafanya mazoezi ya pronation, ni muhimu kuzingatia jinsi miguu, vifundo vya miguu na miguu inavyofanya kazi pamoja. Zaidi ya utaratibu wake, pronation ni njia tu ya mwili ya kuondoa nguvu zinazohusiana na kila mguu mgomo. Bila pronation, ambayo inatawanya mzigo wa kugusa ardhi kwa milisekunde nyingi (mbele ya moja) na juu ya misuli zaidi na tendons na mifupa, unaweza kuvunja mguu wako wakati unapogonga ardhi na moja ya thud kali. 1. Uwe na mtazamo wa kweli Neno <unk>over-pronating<unk> ina maana kwamba kuna mstari wa kawaida juu ya ambayo <unk>normal<unk> pronation inakuwa <unk>over.<unk> Lakini, ni nani aliyeunda kiwango hicho? Ukiangalia, hutapata jibu. "Kama ilivyoelezwa hapo juu, ""mstari huu uliundwa katika miaka ya 1970 na haja yetu ya usawa wa kuona na kwa kile ambacho kimekuwa mamilioni ya dola za uuzaji zilizotumika kuuza viatu, sio kwa ufafanuzi wowote wa kweli wa kisayansi wa jinsi mguu na mguu unavyopaswa kufanya kazi.""" Namna gani ikiwa wale ambao hupiga sauti zaidi ya wastani wana uhitaji mkubwa wa kuondoa nguvu kuliko wengine, uhitaji ambao haupaswi kuzuiwa bali badala yake kuwezesha? Namna gani ikiwa hakuna kitu chochote cha kurekebisha? 2. Uwezekano wa kupata Hakuna uhusiano wa kisayansi na kinachoitwa "over-pronation" na jeraha. Unaweza kupata masomo kutoka kwa kampuni ya viatu vya kukimbia yenyewe ambayo huondoa hadithi kwamba "kupiga kupita kiasi" husababisha jeraha. Kama mtaalamu wa matibabu ya miguu, mimi hushughulika na wakimbiaji waliojeruhiwa kila siku, na hakuna hata mmoja wao aliyepata majeraha yaliyosababishwa na kuendesha miguu kwa kupita kiasi. Kwa kweli, ninamshutumu mtu yeyote kutaja jeraha moja tu linalosababishwa na ugonjwa huu "wenye kuogopesha". Si Plantar Fasciitis... kwamba ni unasababishwa na tight au dhaifu miguu ya chini / viuno. Si goti la mkimbiaji... Mifupa dhaifu ya viuno au viungo vya miguu. Si shin splits... overuse au tight / dhaifu shin / calves. Si ugonjwa wa bendi ya IT... ukosefu wa utulivu/udhaifu katika viuno na kiini. Na orodha hiyo inaweza kuendelea. Sasa mimi si kusema kwamba pronation sana ambayo hutokea haraka sana haiwezi kuwa sababu ya kuchangia, bila shaka inaweza! Hata hivyo wataalamu hao wa afya (kuangalia baadhi ya wenzangu podiatrists hapa!) kwamba kusema "over pronation" ni sababu kuu ya kukimbia majeraha ni makosa. Ni kipande kimoja katika jigsaw, katika baadhi ya wagonjwa ni zaidi ya sababu ya kuchangia kisha wengine lakini si grail takatifu juu ya biomechanics, tena! Orthopedic ni njia ya matibabu ya majeraha ya miguu, ambayo ni muhimu kwa ajili ya kuondoa uzito wa miguu na miguu. Lengo la insoles na orthotics ni kupunguza yoyote uwezekano wa kuharibu mvutano kuruhusu wewe kuwa dalili na maumivu bure na si kuacha <unk>over pronation<unk>.