1. A Rare Breed of Runners
Underpronation, also known as supination, is a foot problem faced by a relatively small number of runners. Most runners have to deal with overpronation, a condition where their feet roll inward too much during impact, flattening the arches of their feet and causing foot, ankle, knee and hip problems. Although underpronators end up dealing with similar symptoms as overpronators, their problem is exactly the opposite--instead of rolling their feet too far inward at impact, they don't roll enough. This prevents their feet from absorbing the forces associated with running the way they naturally would, leading to joint inflammation and muscle injuries.
2. Reading Your Sneakers
The best way to check your feet for underpronation is to look at the wear pattern on an old pair of your running shoes. If you've got them around, place your shoes side by side on a table or other flat surface with the toes facing away from you. Crouch down until you're looking straight at the heels and see if they lean to either side. If they lean outward, meaning that their soles are most worn down on the outside edge, then you're an underpronator.
3. Analyze Your Arches
Another way to see if you're a potential underpronator is to measure your arches. Runners with high arches commonly underpronate because their feet tend to be less flexible than those with normal arches. You can get a feel for the shape of your arches by getting your feet wet and then stepping onto a piece of paper or a paper towel. If the arch of your foot shows up only a little or doesn't show up at all on the imprint, then you've got high arches.
4. Find the Right Shoe
If you're an underpronator, you'll need the right kind of running shoes to help you stave off injuries. Because your foot has trouble rolling inward on its own, you'll want to avoid shoes that say they provide "stability" and "motion control." These will only make it harder for your feet to absorb the impact of your stride. Instead, look for shoes that offer flexibility and neutral cushioning. These let your feet roll inward and provide plenty of "squish" underfoot, protecting your ankles, knees and hips from overuse injuries.
5. Underpronation and Plantar Fasciitis
The most common injury underpronators face is plantar fasciitis, a painful condition that causes sharp pain and soreness in the bottom of your foot. The plantar fascia is a thick band of connective tissue running from the heel to the toes that helps your foot move and absorb impact. When you underpronate, you put more stress on the plantar fascia than it's supposed to handle. Over time, this causes the chronic inflammation and debilitating pain associated with plantar fasciitis.
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