Overpronation: What it is and what can you do about it

Overpronation: What it is and what can you do about it

February 06, 2018

You most likely have heard the term “overpronation” before, but what is it exactly? To understand that, we need to take a step back and look at what pronation is. Pronation is the natural movement of the foot that happens when it lands during walking or running. If you have neutral pronation of the foot, the weight of your body is evenly distributed amongst all of your toes, with slight emphasis on the big toe and second toe. With overpronation though, the arches of the foot falls or collapses too much inward.

What is Overpronation?

For the majority of people, overpronation is a genetic issue. Sometimes though, it can be caused by poor posture, overuse, or weakness. Overpronation isn’t considered an injury, but left untreated, it could turn into one. For example, with overpronation, the ankle rolls inward which causes the lower leg to rotate inward as well. This then places extra force on the knee, which puts you at risk of a knee injury.

The knee isn’t the only thing affected by overpronation. Often, when people overpronate while walking or running, it is possible to rip tiny tears in the plantar fascia, the ligament that connects the heel bone to the toes. Too much stress to the plantar fascia can result in plantar fasciitis.

How to Know if You Overpronate

There are a few ways to find out if you overpronate. The easiest way is to simply look at the soles of your shoes. If the majority of the wear on your shoe is towards the inside or middle edge of the back of the sole, then that’s a strong indication you overpronate.

Another way is to do the “wet feet” test. For that, get the bottom of your feet wet and walk across a piece of cardboard or any surface that would show your footprint. If you have a healthy pronation, your feet will leave a mark that shows the heel and front of your foot connected by a thin strip of the outside of your foot. If you overpronate, the entire bottom of your foot will show in the footprint. This means the entire bottom of your foot is making contact with the floor.

What Can You Do If You Overpronate?

If you have feet that overpronate, there are a few options to correct it. The first is to invest in some shoe inserts or “orthotics”. The shoe inserts will help lift the arch of your feet which will  stop your ankles from rolling inward. Purchasing inserts for every pair of shoes you have may get pricey.

Another option that works regardless of shoes you wear is The X Brace, an elastic foot brace. The elastic works to support the arch of your foot. Since the elastic is thin and simplistic, it can be worn under your socks with any type of shoe. You can learn more about the X Brace and it’s versatility here.

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★ Reviews

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199 reviews
Great product

My daughter uses The X Brace everyday and she is experiencing good improvements with pain management. She is being able to train with less pain.

Purchased from Japan.


I live in Japan, so I was expecting quite a delay in receiving my package, but it came within a week. Very quick service and the X Brace team even emailed me to make sure I had received it and was able to use it.


As far as the X Brace goes, its really great! I was actually shocked at how simple/small the design was. I’m usually skeptical of products claiming how “great they are” and how “even athletes recommend” but these braces have gone above and beyond expectation. I can’t even tell I have them on when I’m wearing them. They helped my pain almost instantly. ( my pain was severe so it took a day... lol) it’s easier to walk, run , and even stand now. I’ve been using them for about 3 weeks and even when I do not have them on, I can see the difference in my walking patterns as well as experience little to no pain.

They are VERY easy to clean. Just hand wash using soap and water and hang them to dry at night before you go to bed. They are always nice and clean, and dry when I wake up. I haven’t had to emergency clean and dry yet but the inside of the straps have small rubber grips, therefore I would caution against putting them in the dryer or using any form of artificial heat to dry them.


They might look expensive at first glance but the X Brace is completely worth it. I strongly recommend this product to anyone suffering from over-pronation. I will be buying another pair very soon just in case something happens to the ones Im currently wearing. Overall, I’m just happy to be able to walk pain free again.


Amazing, the pain had gone away from my feet. I tested it and didn't wear them for a few days and the pain returned. I started to wear them again and the pain disappeared. Extremely happy with the purchase.

So far so good

I’ve been using the brace for a couple of weeks now. It has been offering relief as advertised. Very happy with my purchase.