Running is one of the most popular ways to exercise because it is easy to do, requires little equipment and effectively builds cardiovascular fitness. While running is a natural movement, the repetitive pounding performed with improper form and foot wear can aggravate injury. A common foot strike abnormality known as pronation can cause problems for regular runners.
Definition
Pronation refers to a natural rolling of the foot to the inside of the body while walking or running. While some pronation is absolutely normal, people who excessively pronate experience a flattening of the foot arch. This puts stress on the underside of the foot and causes overstretching of the foot's muscles, tendons and ligaments, according to Brad Walker of The Stretching Institute.
Significance
Repetitive running with excessive pronation can cause many injuries and discomforts to arise. When a runner repeatedly strikes too far to the inside of their foot, it exaggerates the stress on the shin, thigh and pelvis while also putting additional strain on the lower leg. According to the website Runners Rescue, bunions, stiff toes, arch pain, plantar fasciitis, pain in the ball of the foot, shin splints, Achilles tendinitis and knee pain are among the problems associated with uncorrected pronation. Hammer toes and flat feet can develop over time.
Evaluation
To determine if you over-pronate, visit a running store that specializes in a gait analysis. They will video tape you running for a few minutes and then slow down the speed to analyze your foot strike pattern. If you do not have access to a specialized store, you can do some self-observation. Check if, when standing, your heels or knee caps turn inward. The wear on the bottom of your shoe can also indicate pronation. If the soles and heels wear out quickly and the wear pattern gravitates toward the arch, chances are you pronate.
Solution
Pronation is a common biomechanical problem and can easily be addressed with proper shoes or orthotics. The website Sports Injury Clinic recommends a shoe that has extra medial support to discourage the inward rotation of the foot. For people who severely pronate, a visit to a podiatrist for custom orthotics may be necessary.
Other Considerations
Go shoe shopping later in the day to allow for the natural swelling of your foot that occurs as you are active during the day. Tight shoes will not stretch over time, and may cause toe and toenail problems. Wear appropriate socks when fitting your shoes. In addition to correcting your gait, help soothe irritations due to pronation with proper warm-ups and stretching of your hips, hamstrings and calves.
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