Ridgeland Small Classroom | Four tips to test at home to see if you have excessive varus

The connection angle between the sole of the foot and the tibia of an average person is almost 90 degrees, the sole of the foot is in contact with the ground, and the ankle of a person with varus is “

Causes of inversion of the foot

1. Inversion of the foot after trauma: Muscles, ligaments and nerves are damaged after the hip joint, knee joint, ankle joint, etc. are injured, resulting in insufficient ankle muscle strength and affecting walking posture.

2. Secondary varus: There is a history of repeated sprains, ligament damage, poor posture caused by decreased proprioception, etc., and it is necessary to exercise relevant muscles in time to repair muscle strength and repair ligaments.

3. Improper posture leads to inversion of the foot: such as Ge You lying, Erlang’s legs, sitting down for a long time, etc., it is easy to strain, sore, sore and numb, etc., and the imbalance of muscle strength leads to poor posture.

4. Pathological varus: high arch (the inner side of the sole of the foot cannot touch the ground) or some joint deformities, muscle and ligament developmental deformities caused by congenital dysplasia.

Four tips to test at home to see if you are over-pronation

1. Look at the soles

During normal walking (gait), the outer or outer edge of the heel strikes the ground slightly, which is why the sole is particularly prone to wear in this position. Take a look at your own sole wear,[3] If the sole wear appears to be directly in the middle of the heel, or worse, on the medial or medial (medial) edge of the rear sole, you are most likely walking with a pronation of the foot. Happening.

Wear patterns are most likely to be seen on older running shoes with rubber soles, as the material wears out faster.

Keep in mind that wear on the outermost (outer) edge of the sole at the rear of the foot may indicate a completely abnormal pronation of the foot and excessive stiffness of the ankle and/or arch, which is known as hyperpronation (foot pronation). after) over-supination.

People with excessive valgus tend to be not very fast runners because their ankles and feet are collapsed and don’t transmit thrust to the legs

2. Determine the space of the arch

When standing (weight bearing), there should be enough space under the inside of the foot to insert the fingers without undue strain or discomfort.

So while standing on the floor lying flat, ask a friend to test by inserting your index finger under the medial arch, if you can easily insert your index finger without discomfort, then you probably have a normal arch and are not overfooted Over-pronate (at least when standing).

On the other hand, if there is not enough room to easily slide your fingers into the arch, you may have a flat foot condition, which is a major indicator that can lead to excessive eversion.

This type of test is best done with bare feet standing on a sturdy floor such as wood, tile, or linoleum.

Maintaining a normal arch when standing does not necessarily guarantee normal valgus when walking. Although the ankle joint can roll over and over-valgus during walking and running, an overly stiff arch may not collapse, but this is a relatively rare condition.

Likewise, standing with a somewhat flat arch does not necessarily mean that your feet are over-pronated.

Inversion Supination


3 Wet your feet and walk on the cardboard.

A good objective test to see if you are excessively everted or have flat feet is the “wet foot” test.

Wet the soles of your feet with water and walk over some cardboard, thick paper, or any surface that clearly shows wet footprints. Make sure to get the imprints of your feet and watch them carefully.

A foot with a healthy arch and a normal amount of forward rotation will leave a trace of the heel, which is connected by the forefoot, which is about 1/2 the width of the outside of the plantar.

If there is excessive eversion, the entire sole of the foot will be displayed, because the entire lower side of the foot is in contact with the ground when walking. This is an abnormal situation that needs to be further diagnosed by a professional ankle center.

In this test, the way the arch appears is a good indicator of the forward rotation of the foot, but it does not guarantee overpronation, as some people with flat feet do not necessarily have overpronation when walking.

Usually, both feet will leave the same footprint, but in some cases differences can arise due to previous foot/ankle injuries or different leg lengths.

4 Look in the mirror

Another indicator to check how your ankles and feet move when you are carrying weight and walking is to stand in front of a full-length mirror and look at your posture (mainly from the waist down).

Change into shorts and look at your legs, knees and ankles. In general, people with knees very close together or in contact while standing (called genu valgus or X-legs) often experience excessive valgus due to flat feet, putting more pressure on the inside of the foot.

Also, look at the thick Achilles tendon where the heel attaches to the calf muscle, it should be straight, but in hypervalgus it is almost always curved and laterally deviated.

Through these 4 home self-assessment methods, everyone can judge from them. If there is the above situation, correct it in time, especially if you have bad living habits, Erlang’s legs, Ge You lying… It’s time to quit!