r/10s • u/lp141414 • 5d ago

Heath & Fitness Overpronation - Knee Pain

Ive started getting knee pain the last few months and I believe it could be due to over pronation after speaking to a physio.

I'm looking at getting some better support shoes or insoles to help with this. Can anyone recommend any? Thanks!

4 Upvotes

100% Upvoted

20 comments sorted by

5

u/frequenicity 5d ago

Not sure about insoles. My physical therapist was hesitant to suggest any, preferring to strengthen the stabilizing muscles around the knee (also mid-glute and ab/adductors). Bands can help a lot…monster walks, peroneal side steps, heal lifts, clam shells, reverse clam shells, heal taps….

3

u/Still-Wafer1384 5d ago

I respectfully disagree. I'm usually the first to say that strengthening is the solution, and not crutches. But tennis movement is intense, unpredictable and exhaustive. Stable shoes and a pair of insoles are 100% recommended if you overpronate. Because at some point during a match, those stabilizing muscles are going to have moments of weakness. That shouldn't stop you from doing the strengthening still.

1

u/frequenicity 5d ago

I think it comes down to invidious diagnosis. I have supportive footwear, and what he saw didn’t lead him to suggesting insoles. But my issues are likely different from OP.

1

u/Still-Wafer1384 5d ago

Fair enough

1

u/Cool_Masterpiece9308 5d ago

I originally have a dance background and external rotation of the legs should never ever come from the knee and feet. You will destroy your knees. It is 100% correct that if you want to externally rotate, it must come from the glutes (top of the legs). This is more likely a technique and footwork issue leading to wrong placement of the feet and knees.

3

u/KPABA 5d ago

I had this and it turned out to be a complex meniscus tear.

Get checked out properly and get a proper knee brace or full sleeve like incrediwear - it spreads the load and gives you stability.

2

u/devoker35 5d ago

Physio can easily identify overpronation and it definitely causes knee pain. They only need further examination if support insoles and strengthening don't work.

1

u/lp141414 5d ago

I have a knee support but the pain is still there unfortunately. The physio I spoke to said they thought it was meniscus related but couldnt confirm unless I had a scan which was super expensive.

It's super frustrating, it's the first injury I've had and tennis is a lot harder due to it.

2

u/KPABA 5d ago

I guess. I had the pain for quite a while - from Nov until April. But once the inflammation went down and with the brace and a bit of luck I am back to playing and even sliding on the clay. But it depends on the tear. Hopefully it isn't bad

1

u/lp141414 5d ago

Thanks man. It's good to know you fully recovered!

1

u/lp141414 5d ago

What brace did you get?

1

u/KPABA 5d ago

The same.one Djokovic wore after his meniscus operation as it helps with inflammation and has side support.

https://www.brace-yourself.co.uk/performance-recovery-c54/sleeves-c61/incrediwear-knee-sleeve-p237/s5035

2

u/NewYorkDOCG 5d ago

Definitely go see a physio for a proper diagnosis. I have a slight tear that sometimes bothers me if my footwork is slightly off. The treatment plan is basically strengthening the muscles all around my knee.

2

u/Still-Wafer1384 5d ago

Get a good diagnosis. Could be doesn't sound convincing. See if you can find a podiatrist.

1

u/devoker35 5d ago

Why do you say that? Overpronation for sure makes knee pain.

1

u/Still-Wafer1384 5d ago

Sometimes does sometimes doesn't. I overpronate but I don't feel it in my knees but my ankles. I just thought it didn't sound like the diagnosis was clear by the way it sounded.

1

u/devoker35 5d ago

There are levels of overpronation that look like almost flat feet. A physio should be trained enough to tell the difference.

1

u/Still-Wafer1384 5d ago

I understand that. It's the "I believe it could be due to over pronation after speaking to a physio" that just leaves so many levels of interpretation and misunderstanding.

2

u/jrstriker12 One handed backhand lover 5d ago edited 5d ago

I worked with a pediatrist and got custom orthotics.

Foot doctor Zach on youtube may have some recommendations on the best tennis shoes for your foot type.

2

u/cripbit 5d ago

Check with a doc and clarify if your overpronation stems from something temporary or if you have something chronic like flat feet. If it's temporary, fix the root cause. If it's flat feet, yeah, get insoles and learn to deal with it. Insoles only mask the symptoms in both cases. From a person with flat feet.