What is Pronation?

Introduction

Pronation is a natural movement of the foot that occurs during foot landing while running or walking. It refers to the way the foot rolls inward for impact distribution upon landing. Understanding your pronation type can help you find a comfortable running shoe and prevent potential injuries.

Table of Contents

1. Introduction
2. Diagram
3. Neutral Pronation (Normal Pronation)
4. Overpronation
5. Underpronation (Supination)
6. Note

Diagram

1. Neutral Pronation (Normal Pronation)

Description: This is the most common type of foot strike. In neutral pronation, the foot lands on the outside of the heel and rolls inwards slightly to absorb shock. The foot evenly distributes the force of impact, which makes it the most biomechanically sound variety.

• Foot Movement: The foot comes in complete contact with the ground.
• Shoe Wear Pattern: Even distribution of wear on the sole of the shoe.
• Ideal Shoes: Stability shoes with moderate arch support and cushioning.

2. Overpronation

Description: Overpronation occurs when the foot rolls inwards more than the ideal amount (more than 15%). This means that a lot of weight is transferred to the inner edge of the foot, leading to potential issues like shin splints, bunions, or heel pain.

• Foot Movement: The foot rolls inwards more than the ideal amount.
• Shoe Wear Pattern: Wear on the inner side of the shoe, especially in the heel and ball of the foot.
• Ideal Shoes: Shoes with good arch support and structured cushioning. Motion control or high-stability shoes are often recommended.

3. Underpronation (Supination)

Description: Supination, or underpronation, is the opposite of overpronation. In this case, the foot rolls outwards more than the ideal amount. This can prevent the body from effectively absorbing the shock of each step, leading to potential issues like iliotibial band syndrome or plantar fasciitis.

• Foot Movement: The foot rolls outwards more than the ideal amount.
• Shoe Wear Pattern: Wear on the outer edge of the shoe.
• Ideal Shoes: Neutral or cushioned shoes with plenty of flexibility to encourage foot motion. Avoid shoes with high stability or motion control.

Note

It’s essential to note that everyone’s feet are different, and the ideal shoe type can vary based on individual needs. It’s always a good idea to consult with a specialist or do a gait analysis to determine your pronation type and the best shoes for your feet.