How Overpronation Causes Heel Pain & How to Help

What Is Overpronation?

When walking, it is normal for the foot to roll slightly inward to absorb shock. However, when the foot rolls inward too far or stays flattened for too long during a stride, this is known as overpronation. As shown in rear-view gait footage, this excessive inward motion pulls on the plantar fascia—the thick band of tissue running along the bottom of your foot—creating strain where it attaches to the heel bone.

Supporting Your Arch and Alignment

Managing heel strain caused by overpronation involves limiting excessive foot collapse. Wearing footwear or orthotic insoles with structured arch support helps stabilise the heel and maintain a more neutral alignment. By reducing the repetitive stretching of the plantar fascia with each step, supportive footwear helps manage everyday discomfort during work and exercise.

Key Signs and Factors of Overpronation

• Flattening or collapsing of the inner arch during weight-bearing movement.
• Excessive inward rolling of the heel and ankle when walking or running.
• Increased stress and tension on the plantar fascia and heel attachment point.
• Uneven shoe wear along the inside edge of your soles.

This article is for general educational purposes only and does not replace professional medical advice, diagnosis, or treatment. If you suffer from severe or persistent heel pain, consult a qualified podiatrist or healthcare professional.