What is pronation? Pronation is an integral part of the human body and should be considered when working out or running.
If you are experiencing pain in your ankles, knees, hips, or lower back, it may be due to pronation.
Pronation is a natural movement that occurs during a foot landing while running or walking.
Composed of three cardinal plane components: subtalar eversion, ankle dorsiflexion, and forefoot abduction, these three distinct foot motions coincide during the pronation phase.
Pronation is a normal, desirable, and necessary component of the gait cycle. Pronation is the first half of the stance phase, whereas supination starts the propulsive phase as the heel lifts off the ground.
The foot’s normal biomechanics absorb and direct the occurring throughout the gait, whereas the foot is flexible (pronation) and rigid (supination) during different gait cycle phases.
As the foot is loaded, eversion of the subtalar joint, dorsiflexion of the ankle, and forefoot abduction occur. Pronation should not occur past the latter stages of midstance, as the standard foot should then supinate in preparation for toe-off.
Stages of pronation:
Underpronation – This type of supination needs a lot of cushioning to avoid impact injuries and additional stress on the feet.
Neutral pronation – a more natural moment of the foot’s movement. A wide shoe variety is available for this foot problem.
Foot pronation depends on a few factors, like how your foot contacts the ground.
If your heel touches the ground at an increased angle with slight or normal pronation, that causes robust transmission of the shock and stress on the leg.
Push-off is the pressure that goes on your smaller toes on the outside of the foot that can cause problems with balance.
Possible injuries are plantar fasciitis, shin splints, and ankle strain. A long list of other severe problems depends on the pronation type.
Determine your pronation type
Pronation test – video gait analysis – this is an elementary test. The runner is on the treadmill like regular training, and the legs are filmed with a camera. Video footage is slowed down while watching and analyzed by a professional ASICS expert, a physical therapist, a podiatrist, or an expert from the sports are running store. An expert will determine the persons running type to help pick out the right running shoes for the pronation type.
Expert guidance by ASICS store assistants – running stores have trained staff members who work with runners, joggers, and hikers, and they will help you find the right fitting shoes by providing individual shopping advice on shoes.
They can also help you diagnose your pronation type.
Wet feet test
The foot arch test is a simple way to determine whether you have flat feet or high arches! Just follow these easy instructions: pour water into a shallow pan (the pan should be big enough to fit your foot, and the water should be just deep enough for all parts of the bottom of your foot to get wet); step into the water with one foot, then carefully remove your foot from the pan of water and step onto a flattened brown paper bag or piece of cardboard that will show your footprint (don’t just lightly place your foot onto the paper.
Be sure to put your weight on it!); remove your foot from the paper and take a photo for reference; repeat the process with your other foot.
Simple pronation test by checking the wear pattern on your shoes
Determine under pronation (supination) – if you have this leg condition, the outside of your shoe will be almost worn out. Put your shoes on a flat surface, and you will notice a slight outward tilt on your shoes.
Determine the neutral pattern of walking – the soles of the neutral pattern walker shoes show an “S” shape from the outer heel in the significant toe direction. Neutral runner shoes will not show any tilt on a flat surface.
Determine overpronation – inside the heel and under the football will be extra worn out on the overpronators’ shoes. Inward tilt will be noticed on these shoes of overpronators.
Read Next – Best running shoes for neutral arches and supination.
How to choose the right shoes
When you have correctly diagnosed the pronation type of your feet, you can find proper shoe attire to help eliminate extra foot stress and lower the chance of injuries.
Right shoes will help get the body balance back and get a neutral posture which will help the body; to arrange weight properly on the legs.
With a determined pronation type, you can find shoes with an optimal amount of cushioning; and support in various designs that will fit your style.
Read Next – Top Cross Training Shoes for Pronation For 2022
Cushioned running shoes for the pronation feet type
Underpronators (supinators) tend to be susceptible to shock-related injuries, like fractures, and supinators need to find neutral running shoes with extra layers of cushioning of some new technologies like GEL cumulus cushion materials and foams.
Underpronation shoes focus on the midsole cushioning for extra shock absorption to lower possible injuries. Cushioning on the outer part of the shoes; helps the foot counter the outward roll that supinators tend to have on the leg movement.
Exceptional cushioning is placed in the heel section to lower pressure on the legs. Flexible shoes that are soft enough help distribute impact while walking on the whole body.
Read Next – Shoes for supination.
Neutral running shoes for the neutral condition of the feet
Finding the correct shoes with standard pronation feet conditions is straightforward because the neutral movement can find different shoes. Specialized, neutral running shoes have extra cushioning and support, making walking even more accessible and balanced.
Gel nimbus is the most famous manufacturer of cushioning materials for shoes. Cushioning in neutral runner shoes helps to promote natural foot motion.
Beginners at walking or running would like to have extra cushioning shoes; for more support to help legs lower stress while muscles get stronger. Natural running shoes give more ground contact to the feet.
Read Next – Running Shoes for Supination Condition Features
Shoes for the Overpronation Condition of the Legs
Overpronators need most of the supportive shoes they can get. Overpronation needs extra support, layers of structured cushioning, and most of the support for stability. Gel Kayano is a leading manufacturer in making structured cushioning shoes for overpronators.
Stability running shoes for the legs; helps distribute the impact of running on the legs to minimize pronation.
Medial post support is extra-long and extends to the heel area. Flatter feet need a firm midsole for the arch support to position naturally. Overpronation can be severe, and that is when motion-control shoes with extra cushioning are the best choice.
Read Next – What running shoes are best for supination?
Learn about Pronation and how to Prevent Pronation
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Dr. Foot's 3/4 Length Orthotics Insoles - Best Insoles for Corrects Over-Pronation,Fallen Arches, Fat Feet - Plantar Fasciitis, Heel Spurs, Bunions, and Other Foot Conditions (S - W7-8.5 | M5.5-7)
SQHT Orthotics Medial & Lateral Heel Wedge Silicone Insoles for Supination and Pronation, Corrective Adhesive Gel Shoe Inserts for Bow Legs, Foot Alignment, Knock Knee Pain (Transparent+Brown+Black)
Orthotic Inserts 3/4 Length, High Arch Support Foot Insoles for Over-Pronation Plantar Fasciitis Flat Feet Heel Pain Relief Shoe Inserts for Running Sports Men & Women, M(Men's 7-10.5, Women's9-11.5)
Rolyan Pronation & Supination Wheel, 2 Pound Weighted Wheel Training Device for Motor Control and Mobility, Hand & Arm Trainer for Forearm and Shoulder Surgery Recovery & Rehabilitation
Powerstep Mens-Adult Pinnacle Shoe Inserts, BLUE, Men's 10-10.5, Women's 12
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Pedag Pedag Correct Plus 3/4 Length Vegetable Tanned Leather Orthotic Footbed for Over-supinators, XLarge, (US Men 11-13)
Orthotic Inserts 3/4 Length, High Arch Support Foot Insoles for Over-Pronation Plantar Fasciitis Flat Feet Heel Pain Relief Shoe Inserts for Running Sports Men and Women, L|Men's 9-11, Women's 10-12
Powerstep Unisex's Pinnacle Maxx Orthotic Insole Shoe Inserts, Workout Gear for Home Workou, Maroon, Men's 12-13 / Women's 14-15.5
Vionic Unisex Full-Length Supportive Relief Orthotic Shoe Insole - Comfort, Cushion, Arch Support, Heel Pain Relief, Plantar Fasciitis, X-Large (Men's Shoe Size: 11.5-13)
Powerstep Shoe Insole's Pinnacle Arch Support Orthotic Insert for Plantar Fasciitis, Equipment for Home Workouts, Blue, Men's 11-11.5, Women's 13-13.5
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