Pronation is a term often thrown around in the world of foot health and running, usually with a negative connotation. But what exactly is pronation, and should you be worried about it? Together let’s demystify pronation, discuss its role in your foot’s mechanics, and explain why it might not be as bad as you think.
Pronation is the foot’s natural inward roll during walking and running. It happens as your foot strikes the ground and the arch flattens slightly to absorb shock and distribute weight. This motion is a normal and essential part of your foot’s function.
There are three main types of pronation:

1. Neutral Pronation: The foot rolls inward slightly (about 15%) to absorb shock and support
   the body.
2. Overpronation: The foot rolls inward more than 15%, which can lead to instability and
   increase the risk of injuries.
3. Underpronation (Supination): The foot rolls outward, placing extra stress on the outer
   edges of the foot.

Why Should I Care About Pronation?

While pronation is a natural movement, excessive
pronation or underpronation can lead to various foot and lower limb issues. Understanding your
pronation type is crucial for choosing the right footwear and orthotics to prevent injuries and
maintain optimal foot health.
 Injury Prevention: Overpronation can cause the arch to collapse too much, leading to
conditions like plantar fasciitis, shin splints, and knee pain. Underpronation can cause the
foot to lose its shock-absorbing ability, leading to stress fractures and Achilles tendonitis.
 Improved Performance: Wearing the right shoes that cater to your pronation type can
enhance your performance by providing the necessary support and stability.
 Comfort and Support: Proper footwear and orthotics can alleviate pain and discomfort,
allowing you to walk and run more comfortably.

How to Determine Your Pronation Type Determining your pronation type can be done through a
simple self-assessment or by visiting a podiatrist or specialized shoe store.

 Wear Pattern Analysis: Look at the wear pattern on your old shoes. Excessive wear on the
inner edge indicates overpronation, while wear on the outer edge suggests underpronation.
 Wet Foot Test: Step on a piece of paper with wet feet to see the imprint. A full imprint
indicates overpronation, while a narrow imprint with a high arch indicates underpronation.
 Professional Assessment: A podiatrist or shoe store specialist can perform a gait analysis
to determine your pronation type accurately.

Managing Pronation If you identify that you overpronate or underpronate, there are steps you can
take to manage it:
 Footwear: Choose shoes designed for your pronation type. Overpronators benefit from
stability or motion-control shoes, while underpronators need cushioning shoes with high
shock absorption.
 Orthotics: Custom or over-the-counter orthotics can provide additional support and
correct excessive pronation.
 Strengthening Exercises: Strengthening the muscles of the foot and lower leg can improve
foot mechanics and reduce the risk of injury.
Pronation gets a bad wrap, but it’s an essential part of how your foot functions. Understanding your pronation type and taking the necessary steps to manage it can improve your foot health, prevent injuries, and enhance your overall comfort and performance.
If you have any concerns about your pronation or need personalized advice, feel free to contact us
at BlueRock Podiatry. We’re here to help you stay active and pain-free.