Pronation is the motion of your foot through contact, mid-stance and propulsion when running and walking. The various stresses of over and under-pronation can lead to injuries. Understanding your pronation type can help you find the perfect pair of running shoes and take training to new levels of comfort.
You can now get your hands on Running Shoes that are designed to counteract specific pronation patterns.
TYPES OF PRONATION
Neutral Pronation - This is when the outside part of the heel makes initial contact with the ground, the foot then follows a normal pronation pattern with minimal inward roll. The force of the impact with the ground is optimally distributed and the shock is absorbed. Neutral Running Shoes are recommended for this running galt.
Over Pronation - This is when the foot rolls in excessively when impacting with the ground and the shock is not absorbed efficiently leading to instability. Weight is therefore transferred to the inner side of the foot and as the runner moves forward the load is unevenly distributed to the inner edge, rather than the complete foot. Stability Running Shoes are recommended for this running galt.
Under Pronation - Often referred to as supination. This is when the foot rolls outwards towards the ankle when impacting with the ground; some under pronation is normal during movement, however in excessive instances it can cause pain and damage tissue. Neutral Running Shoes are recommended however if the outward roll is excessive there are Stability Running Shoes that cater for this.
Take the Pronation Test
It's advised that one takes a video gait analysis before buying running shoes, this is where a video is taken of your feet while running on a treadmill.
The footage will be slowed down and pinpoints the points of contact with your foot and the ground. This is turn will provide you with the information needed on whether you are an Underpronator, Neutral or Overpronator.
But don't take our word for it, check out this article by Runners World on pronation types!
Looking for more information and tips? Check out our Running Guide that'll answer all your running related queries!
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