Your feet have the ability to make walking and running a pleasant or painful experience. Feet are the first part of your body to absorb impact, and how they strike the ground influences the alignment of your leg. If your feet cause alignment issues, your joints often experience pain, inflammation and potential cartilage wear. Wearing specific shoes to correct your alignment issue can help make walking and running an even more healthy experience.
Overpronation
Pronation occurs when your foot rolls inward at the ankle, leading your arch to flatten---hence the term flat feet. Although a certain amount of pronation is normal, if your foot pronates excessively, you may experience pain and other problems when walking or running. Overpronation leads to very flexible and unstable feet as well as knee and ankle pain. Specific shoes and orthotics that provide stability and lift for the inside of your foot and higher cushioning in your heel can be beneficial.
Oversupination
Supination is the opposite of pronation---your foot rolls outward at the ankle rather than inward. Oversupination can also cause a variety of foot and leg concerns because it aligns your ankle and knees in a way that places rotational force on your shins, knees and thighs. As a result, your muscles, tendons and ligaments can pay a price: shin splints, iliotibial band pain, plantar fasciitis and ankle sprains are common consequences of oversupination. Buying a highly cushioned walking or running shoe with a flexible sole can provide needed shock absorption. Orthotics may also help even out your stride.
Determining Foot Type
Asking your doctor or chiropractor about your foot type is best. He can look at your alignment while you walk and run to determine if you overpronate, oversupinate or have a neutral gait. You can also look at the wear on your shoes. More wear on the inside of your shoes indicates overpronation, whereas wear on the outside points to oversupination. Another way to determine your gait type is to wet your feet, stand on a flat, dry surface and look at the resulting imprint of your foot. Flat feet leave a nearly complete imprint of the foot. Oversupinators will have little or no band connecting the ball of the feet with the heel. A normal footprint has a wide band connecting the ball of the foot to the heel, with an indentation on the inner side of the foot where the arch rises away from the ground.
Selecting the Right Shoes
Shoe manufacturers create shoes for all types of gaits, and a knowledgeable salesperson can point you in the right direction. Once you understand your gait, you can choose footwear accordingly. If you overpronate, look for shoes that control motion. These types of shoes are heavier and have a rigid arch support to help decrease foot movement during walking and running. Running shoes for oversupinators provide stability, extra cushioning and shock absorption. These shoes are usually more flexible and lighter than shoes for overpronators. If you are a neutral walker-runner, avoid shoes for overpronators or oversupinators; you can choose shoes with a mix of arch support and cushioning. With a neutral gait, choose a shoe that is comfortable for your foot but provides enough support that the insole does not collapse when you walk or run in it.
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