PRONATION OF THE FOOT
How Your Foot Contacts the Ground
UNDERPRONATION
The outer side of the heel hits the ground at an increased angle with little or no normal pronation, causing a large transmission of shock through the lower leg.
Push Off: pressure on smaller toes on outside of foot.
Considered Injuries: plantar fasciitis, shin splints, ankle strain.
Foot type: high arches.
How Your Foot Contacts the Ground
NEUTRAL
Your foot lands on outside of the heel, then rolls inward (pronates) to absorb shock and support body weight
Push Off: even distribution from the front of the foot.
Considered Injuries: less likely due to effective shock absorption, but neutral runners are not immune to injury.
Foot Type: normal-size arches
How Your Foot Contacts the Ground
OVERPRONATION
Your foot lands on outside of heel, then rolls inward (pronates) excessively, transferring weight to inner edge instead of ball of the foot
Push Off: big toe and second toe do majority of the work
Considered Injuries: shin splints, plantar fasciitis, bunions, heel spurs
Foot Type: low arches or flat feet
HOW TO DETERMINE YOUR PRONATION TYPE
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Wear Patterns
Wear patterns won't provide the full picture of gait analysis, but they can give additional clues about the impact on your feet. This can give you an idea of where you may need extra support and cushioning in your running shoes.
NEUTRAL PRONATORS:
- Soles of your running shoes show wear in an S-shaped pattern, from the outer (lateral) heel to the big toe
- If you put your shoes on a flat surface, you may not notice any tilt
OVERPRONATORS:
- Extra wear on the inside of the heel and under the ball of the foot, especially the big toe
- If you put your shoes on a flat surface, you may notice an inward tilt
UNDERPRONATORS
- Outside of your running shoes show the most wear
- If you put your running shoes on a flat surface, you may notice a slight outward tilt
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The Wet Test
The Wet Foot Test allows you to determine pronation by looking at your footprint. To do this, wet your foot and then step onto a piece of cardboard. Then match your footprint to the corresponding level of pronation
FLAT FEET - NEUTRAL PRONATORS
- If your impression looks the most like this one, you are a neutral pronator (20-30% of runners are). You strike the floor with your heel, then while you roll towards the toes, your arch lightly collapse inward absorbing the impact.
NORMAL - OVER PRONATORS
- This foot impression looks like the whole sole of the foot. If this is the footstep that most closely resembles yours, then you are an over pronator.
NORMAL - UNDER PRONATORS
- Supinators’ feet don’t flex enough to provide an effective shock absorption during the run, making impact with the floor very hard and surely dangerous.
