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If you have ever bought running shoes in a specialty store or online, it is very likely that you heard the term pronation. Find out more about pronation in our guide below.
What is Pronation?
Pronation distributes the force of impact when the foot hits the ground during running or walking. As the heel hits the ground, the arch collapses inwards and the foot rolls in. This inwards rotation is often thought of as a bad thing but pronation is a perfectly natural process that helps our bodies absorb forces and push off evenly from the toes at the end of the foot roll-through cycle.
However, pronation differs between runners and can be problematic if it impacts your ability to run comfortably. Due to this certain shoes are created with specific features to guide pronation more smoothly in an attempt to reduce the risks of injury. It is important to determine how much you pronate to find running shoes that best support your unique movement style.
Neutral (Normal) Pronation
The outside of the heel strikes the ground and the foot rolls inward at about a 15% angle. The whole foot comes in complete contact with the ground and can support the body’s weight without any problems. The foot rolls through to the toes with most of the push off force being generated from the big toe.
Overpronation
The outside of the heel strikes the ground but the foot rolls inwards at an angle bigger than the ideal 15%. The foot and ankle struggle to stablise the body and the force of impact is not absorbed as efficiently. The foot still rolls through to the toes with most of the push off force being generated from the big toe.
The extra stress generated from overpronation can lead to muscle tightness and issues like calluses, bunions, shin splints, heel spurs, runner’s knee, plantar fasciitis and Achilles tendinitis.
Supination (Underpronation)
The outside of the heel strikes the ground but the foot rolls inwards at an angle less than the ideal 15%. The forces of impact are concentrated on a small area on the outside of the foot and not absorbed as efficiently. The foot still rolls through to the toes but most of the push off force is generated by the smaller toes which are weaker.
The extra stress generated from supination can lead to feet problems and issues like IT band syndrome, Achilles tendinitis, shin splints, ankle strains and plantar fasciitis.
Determining Your Level of Pronation
It is important to understand how much you pronate to guide your shoe purchases and training programmes to accommodate your body’s unique needs.
The Wear Test
This test involves looking at the bottom of a pair of shoes you have already done a lot of running in.
OVERPRONATION: excessive wear along the inside of the outsole, particularly toward the big toe.
NORMAL PRONATION: regular wear down the centre of the outsole starting from the outside of the heel and gradually moving inwards slightly.
SUPINATION: excessive wear along the outside of the outsole, particularly toward the small toes.
The Wet Foot Test
This test involves wetting your feet and stepping onto a piece of paper or cardboard to create a footprint.
OVERPRONATION: can see most of your midfoot due to low arches
NORMAL PRONATION: can see some of your midfoot due to normal arches
SUPINATION: can see very little of your midfoot due to high arches
Movement Analysis
The two tests above give an indication of your level of pronation but to be certain it is recommended to visit either a medical professional (like a podiatrist or physio) or a run specialty store who can test and advise you.
At Kinisi Run Hub we offer Movement Analysis appointments to analyse how you run and recommend the most suitable shoes for you.
Improving Pronation
Pronation is a natural process making it difficult to correct or change but you can address it and avoid common injuries caused by it.
Using stability shoes that are made specifically for overpronators is the most common way to reduce the negative effects of overpronation. These shoes feature supportive technologies like medial posts, guide rails and arch support to help control pronation and maintain proper alignment. Only use stability shoes if you overpronate as they can cause problems if not needed.
Strengthening the feet can improve pronation and reduce the amount of stress generated when overpronating or supinating. Targeted muscle activation and mobility exercises can improve efficiency by teaching your feet to roll more smoothly from heel-to-toe.
Insoles can also be used to counteract the negative effects of overpronation, particularly for those with low arches and flat feet. Anatomical arch support provides stability and helps align the feet and body to reduce feet and arch strain.