Foot pronation refers to the amount your foot rolls from side to side when you run. The ideal foot strike should roll to the outside, then roll back to the inside and then roll back to the outside as the foot leaves the ground. Pronation helps the body absorb the foot's impact on the ground. Underpronation, also known as supination, occurs when the foot does not roll to the inside enough, and overpronation occurs when the foot rolls too much to the inside. You can help minimize potential problems by wearing proper shoes; failing to address these issues will put you at a greater risk of injury.
Things You'll Need
- Paper towel
- Worn-down running shoes
Wet your feet so they are damp but not dripping wet.
Step onto a paper towel with each foot for a long enough time to leave your imprint but not long enough to thoroughly soak the paper towel. You want a clean print of which areas of your foot touch the ground.
While seated, make another imprint of your feet on a separate paper towel.
Compare the imprint of your foot from when you were standing to the imprint from when you were sitting. If you made a larger print when standing than when seated, you are likely an overpronater.
Compare your results with the wear on the soles of your old running shoes. If your old shoes have worn on the outside, you are probably underpronating. If the wear is concentrated on the inside of the shoes, you are probably overpronating.
Tips & Warnings
- If you underpronate, find shoes classified as minimum neutral or neutral, with a lot of flexibility. If you overpronate, get shoes with more support and motion control.
- Make sure your running shoes match your pronation; otherwise, you will put yourself at greater risk for injuries.
Pronation in Dogs
Pronation refers to the movement of limbs, referring to motion toward the outside plane of the body. Supination, a term often paired...
How to Watch NFL Football Games Online Outside the U.S.
If you're not from the U.S. or are temporarily living outside the country and still want to be able to watch NFL...
How to Measure One Linear Square Foot
Measuring linear feet and square feet are two different types of measurements. Linear feet is a one dimension measure either of height...
How to Measure Your Window for Curtains
Before you can measure your window for curtains, decide where to put the curtain rod. Install curtain rods about 2 to 4...
Signs of Underpronation
Pronation is the natural rolling motion of the foot while walking or running. The degree of pronation varies for everyone. Underpronation, also...
How to Correct Foot Pronation
Orthotic footwear and chiropractic adjustments can correct problems with foot pronation, or the way the way the foot rotates when it contacts...