When runners talk about pronation they are talking about how much their feet turn in or out when they hit the ground. Pronation is a natural part of a person's gait, but overpronation can lead to overuse injuries. Overpronation does not have to be a big issue for runners as long as it is corrected before major problems occur.
Pronation Explained
Pronation is the body's response to the forces of running. As the foot hits the ground, the arch elongates and flattens, allowing the foot to roll inward, absorbing shock. Overpronation is when the ankle moves inward too much. Under-pronation is when the ankle moves outward. Overpronation is common in people with flat, flexible feet.
How to Tell if You Overpronate
Look for the following symptoms of overpronation: heels leaning inward, one or both knee caps turning inward, flat feet or bunions, knee pain while running, quick fatigue while running, or shoes wearing out quickly in the soles or heels. Try the wet foot test. Wet your feet and walk on a sidewalk. Pronated feet leave prints with little distinction between the rear and forefoot, whereas a normal footprint has a thin instep.
Issues with Overpronation
Runners who overpronate are susceptible to fatigue, shin splints, anterior compartment syndrome, patellofemoral pain syndrome, plantar fasciitis, tarsal tunnel syndrome, bunions and Achilles tendonitis. If you overpronate and have been experiencing difficulties while running, consult a doctor for specific treatment; however, if your symptoms are minor many of the treatments for overpronation can be used to prevent it from worsening.
Treatment for Overpronating Runners
Runners that overpronate a little can correct their gait through stability running shoes. Those who overpronate a lot should look for motion-control shoes or those with a firm heel counter. These shoes have extra medial support with a harder midsole for extra support. In-soles that prevent your arch from collapsing are another common way to correct overpronation. Custom made orthotics from your doctor are prescribed in cases of extreme discomfort.
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