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Pronation is the inward movement of the foot as it rolls to diffuse the force of contact of the ground when you are running. The foot “rolls’ inward about 15%, comes in complete contact with the ground and can support your body weight without any issues. Pronation is essential to proper shock absorption, and it helps your push off evenly from the front of the foot.
Although pronation is a natural progression of the foot, the size of a person’s arch can affect it’s ability to roll, causing either over or under pronation. If you have a normal arch, you are likely a normal pronator, meaning you do bets in a stability shoe that offers moderate pronation control. People with flat feet normal overpronate they do well in a motion-control shoe that controls pronation levels. People with high arches typically under pronate, so they do best in a natural -cushioned shoe that encourages more natural foot motion.
The outside part of the heel makes an initial contract with the ground. The foot “rolls’ inward about fifteen percent, comes in complete contact with the ground and can support your body weight without any problem. The rolling in of the foot optimal distributes the impact of the force. This movement is called “pronation,” and it’s critical to more pro shock absorption the end of the gait cycle, your push off evenly from the front of the foot.
As with the normal pronation sequence, the outside of the heel makes the initial ground contact. But, the foot rolls inward more than the model fifteen percent, which is described as overpronation. This means the foot and ankle have difficulties stabilizing the body, and shock is not absorbed as effectively, At the end of the gait cycle, the front of the foot pushes off the ground primarily using the big toe and second toe, which then must do all the work.
Preventing Overrotation Injuries
Overpronation causes additional stress and tightness to the muscles, so do a little extra stretching. Excessive motion of the foot can cause calluses, bunions, runner’s knee, Achilles tendinitis and plantar fasciitis.
If you are an overpronator, there are a few things you can do to find the right shoes for your feet.
Wear shoes with straight or semi-curved last
Look for motion-control or balance shoes with firm, multi-density midsoles and external control features that limit pronation
Use over the counter orthotics or arch supports.
Underpronation (or supination) is the inadequate inward roll of the foot after landing. Again, the outside of the heel has initial contact with the ground. But the inward movement of the foot occurs in less than fifteen percent ( i.e.,. there is less rolling in than for those with normal or flat feet). Therefore the power of impact are concentrated on a smaller area of the foot (the outside portion) and are not distributed as efficiently. IN the push -off -phase, most of the work is done by the smaller toes on the outside of the foot.
Overpronation places extra stress on the foot, which can lead to iliotibial band syndrome, plantar fasciitis, and Achilles tendinitis. Underpronation will trigger the outer EDGE of running shoes to wear sooner. To see if your shoes are unevenly worn. Place them on a flat surface. If they tilt outward, supination is the reason. People with high arches and tight Achilles tendons tend to be supinators.
Preventing Underpronation Injuries.
Supinators should do further stretching for the calves, hamstrings, quads, and iliotibial band. Wearing the right types of shoes and replacing worn out shoes will help avoid injuries. If you are an under pronator, here are a few ideas that will help find the shoes for your feet.
Wear shoes with curves last to allow pronation.
Find lightweight trainer shoes. As they grant you more foot motion.
Make sure the shoes have flexibility on the medial inner side of the shoes.