Running can be hard on the feet, and it is important to address any problems with the foot or gait to avoid serious injury. Pronation occurs when the foot turns outward while walking, causing more pressure on the inner part of the foot; the opposite of this is called supination. Both conditions can cause injury to the foot if not addressed, especially when running. Consult an orthopaedic specialist before starting to run if you have concerns about your foot and any pronation issues.
Step 1
Buy a pair of running shoes that provide guidance and stability if you overpronate. People who overpronate typically have a flat foot, but the right pair of shoes can help minimize overpronation. Shoes that have a straight or semi-curved last, which is the shape of the sole, are most appropriate for this kind of runner, suggests the American Academy of Podiatric Sports Medicine, or AAPSM.
Step 2
Choose a pair of running shoes with a semi-curved or curved last if you have high arches and supinate, or roll outward, when you run. The shape of the last will encourage some pronation when you run, taking the pressure off the outside of your foot.
Step 3
Select a semi-curved or curved last if your arch is neutral. Although shoes for neutral runners typically do not have a medial post, buying a semi-curved last with some stability like a medial post can help prevent any overpronation.
Step 4
Analyze your running gait with a physiotherapist or sports medicine professional. Gait analysis usually involves running on a treadmill while being filmed, to assess the biomechanics of your form, explains SportsInjuryClinic.net. Once the specifics of your pronation are assessed, you can work on improving your form.
Step 5
Use orthotic devices if prescribed by an orthopaedic specialist. Devices like a shoe insert, heel pad or ankle brace can help correct significant gait problems and provide support for common problems like tendinitis, notes the American Academy of Orthopaedic Surgeons.
Tips and Warnings
- Buy your shoes from a specialty running store, if possible. These employees are typically knowledgeable about running biomechanics and can help you choose the most appropriate shoe for your needs.
- See a doctor before starting a running regimen if you have foot or ankle problems to address any possible injury risks.
Things You'll Need
- Running shoes
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