Explanation of Diagnosis

Overpronation occurs when the foot rolls excessively inward while walking or running, leading to misalignment of the ankle, knee, and hip. It can cause foot pain, shin splints, plantar fasciitis, Achilles tendonitis, knee pain, and lower back pain. Overpronation is often linked to flat feet, weak foot muscles, improper footwear, or biomechanical imbalances.

Specific Work Modifications

• Wear supportive, motion-control shoes designed for overpronation.
• Use custom orthotics or arch supports to improve foot alignment.
• Avoid prolonged standing or walking on hard surfaces without proper support.
• Take breaks to stretch and elevate feet to reduce fatigue.
• Use anti-fatigue mats if standing for long periods.

Specific Activity Modifications

• Avoid barefoot walking or running, especially on hard surfaces.
• Modify workouts by switching to low-impact activities like swimming or cycling.
• Use proper footwear and insoles for sports or weightlifting.
• Perform strengthening exercises to correct foot alignment and prevent injuries.

Recommended Supplements

• Collagen peptides (10 g daily) – Supports ligament and tendon strength.
• Vitamin D3 (1000-2000 IU daily) – Helps with bone and joint health.
• Calcium (1000-1200 mg daily) – Strengthens bones and reduces stress on joints.
• Magnesium (300-400 mg daily) – Helps with muscle relaxation and foot cramps.
• Omega-3 fatty acids (1000 mg daily) – Reduces joint inflammation.

Recommended Nutrition and Hydration

Diet Recommendations:

• Bone and joint-supporting foods: Dairy, leafy greens, almonds, and fortified cereals.
• Anti-inflammatory foods: Fatty fish, turmeric, berries, and walnuts.
• Protein-rich foods: Chicken, eggs, lentils, and dairy to support foot and leg muscles.
• Limit processed foods, sugar, and alcohol, which can worsen inflammation.

Hydration Tips:

• Drink at least 2–3 liters of water daily to maintain muscle and joint function.
• Limit caffeine and alcohol, which can dehydrate tissues and slow recovery.

Home Exercise Prescription

Perform 2-3 times daily to strengthen foot muscles and improve alignment:

Strengthening Exercises

1. Arch Lifts (Short Foot Exercise)

1. • Stand barefoot and lift your foot arch without curling your toes.
   • Hold for 5 seconds, repeat 10 reps per foot.

2. Toe Towel Scrunches

1. • Place a towel on the floor and use your toes to scrunch it toward you.
   • 10 reps, 2 times daily.

3. Heel Raises with a Ball

1. • Stand with a small ball between your heels and perform heel raises while squeezing the ball.
   • 10 reps, 2 times daily.

Stretching & Mobility

4. Calf Stretch (Straight & Bent Knee)

1. • Stand facing a wall, place one foot back, and keep the heel on the ground.
   • Hold for 20-30 seconds, repeat 3 times per leg.

5. Plantar Fascia Stretch

1. • Sit and pull your toes back toward your shin.
   • Hold for 20-30 seconds, repeat 3 times per foot.

6. Rolling Massage with a Ball

1. • Use a tennis ball or frozen water bottle under the foot and roll it gently.
   • 1-2 minutes per foot, 1-2 times daily.

Avoid excessive foot rolling, flat shoes, and high-impact activities until symptoms improve.

Helpful Books

1. "Every Woman’s Guide to Foot Pain Relief: The New Science of Healthy Feet" – Katy Bowman
2. "Fixing Your Feet: Injury Prevention and Treatment for Athletes" – John Vonhof

Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.