Pronation is the natural movement of your feet as you run. Pronation occurs in order to relieve shock and pressure as your foot hits the ground, running shoe manufacturer Asics explains. Ideally, your foot should hit the ground slightly on the outside and roll in until your weight is evenly distributed across the width of your foot. This is know as a neutral strike. Many people find, however, that they do not pronate correctly. If this is the case, you need to look at your running style, biomechanics and your choice of running shoe.
Overpronation
Overpronation is an excessive inward rolling of your foot as you make contact with the ground. The outside of your foot hits the floor first, then rolls inwards, past a neutral position, until your ankles and arches are collapsing. Prolonged running with excessive overpronation can lead to shin splints, plantar fasciitis and Achilles tendinitis, the Sports Injury Clinic website warns. It can also change your whole running style, leading to your knees and hips collapsing inwards.
Underpornation
Underpronation is often referred to as supination, and is the opposite of overpronation. You still land on the outside of your foot, but your foot doesn't turn enough, meaning that throughout your foot strike, more of your weight goes through the outside of your foot. This can occur if your arches are particularly high, and may lead to ankle, knee and hip injuries.
Changing Your Style
To correct over- or underpronation, look at your running style. Focusing on how your foot hits the ground when you're running could be enough for you to correct it yourself. If this doesn't work, note that both types of pronation can be caused by tight and weak muscles around your ankles and knees. To strengthen your muscles, add one or two strength-training sessions every week, including exercises like split squats, lunges and deadlifts. To help improve lower-body mobility, perform regular stretches, use a foam roller and visit a sports massage therapist every few weeks.
Running Shoes
If changing your style doesn't solve your pronation problems, try changing your shoes. Find a local running-specialty shop which offers a gait-analysis service; trained employees should be able to examine how you run, suggest the proper shoes for your running style and make sure they fit correctly. Generally, overpronators should look for a shoe which offers support under the arch and around the ankle, while underpronators need more cushioning.
Member Comments