Under-pronating During Running

Under-pronating, also called supinating, occurs when most of your weight rests on the outer edges of your feet. Normally you shift between pronation and supination as you run. The rolling motion of pronation creates shock absorption, like a spring absorbing force. If you supinate, your feet absorb less shock, which leads to muscle tightness, knee problems and injuries.

Description

Supination locks your feet to create stability, while pronation causes your feet to roll inward and absorb force. During a normal stride, your foot begins in supination as it hits the ground. As your foot takes on your weight, it rolls into pronation, then returns to supination when pushing off. Under-pronators do not roll their feet as much while running and have high arches. Over-pronators have flat feet.

Identification

Identify whether you pronate or supinate by looking at the bottom of your shoes. A normal stride wears shoes evenly on the outer edge of the heel, across the ball of the foot and at the tip of the toe. If the treads of your shoes are worn mostly along the outer edges, you are an under-pronator. Correct identification is important --- improper treatment of supination leads to further pain and injury.

Running Shoes

Choosing the proper running shoe makes a big difference. Shoes for under-pronators have extra cushioning to absorb shock. Shoes for over-pronators have more structure and less cushioning, manufacturer Asics notes on its website. Wearing a structured shoe when you need cushioning feels very unpleasant and aggravates existing problems.

Prevention

Develop a weight-training and stretching program to balance muscle strength and release tension. Every person is different, so experiment with different exercises and stretches. Try out strength machines for all the major leg muscles, noting which exercises are the most difficult. Focus on building more strength in weaker areas. Follow up your weight-training routine with gentle, prolonged stretches. Each stretch should last for at least 15 seconds. Consult your doctor if you experience persistent or worsening foot pain from running, and discuss changes in your exercise regimen to treat and prevent the problem.