Is Under or Over Pronation the Cause of Your Running Injuries?

Pronation refers to the natural movement of your foot as it rolls inward during walking or running. There are three main types of pronation: neutral pronation, overpronation, and underpronation (also known as supination).

Understanding these can help determine the cause of running injuries and how to address them:

1. Neutral Pronation: When your foot rolls inward by about 15%, distributing your weight evenly across your foot. It’s considered the most efficient way to absorb impact and is less likely to cause injuries.
2. Overpronation: When your foot rolls inward more than the ideal 15%. Overpronators often have low arches or flat feet, which can lead to increased stress on the ankles, knees, and hips. Common injuries related to overpronation include shin splints, plantar fasciitis, bunions, heel spurs, and knee pain.
3. Underpronation (Supination): When your foot rolls inward less than the ideal amount. Underpronators typically have high arches and their feet don’t absorb shock as efficiently. Resulting in increased impact on the outer part of the foot and leg, leading to injuries such as ankle sprains, Achilles tendinitis, iliotibial band syndrome, and stress fractures.

Steps to Address Pronation-Related Injuries

1. Proper Footwear – Our friends at Run and Become have some great advice on the best shoes for pronation issues.:

• Overpronators should look for stability shoes that provide extra support to prevent excessive rolling inward.
• Underpronators should opt for neutral or cushioned shoes that offer more flexibility and shock absorption.
• Bespoke Orthotics: Foot Factor bespoke orthotics can help correct pronation issues by providing the necessary support and alignment.
• Strengthening and Stretching: Strengthening the muscles in your feet, ankles, and legs, as well as incorporating stretching exercises, can improve overall foot mechanics and reduce the risk of injury.
• Gradual Increase in Activity: Gradually increasing the intensity and duration of your runs can help your body adapt and reduce the risk of overuse injuries.
• Cross-Training: Incorporating different types of physical activities can help reduce the repetitive stress on your feet and legs from running.

Foot Factor can help

If you are unsure about the cause of your running injuries, don’t worry. During your appointment you will have a comprehensive biomechanical assessment to establish whether under or over-pronation is the cause, or if there is another underlying issue or a combination of problems that need correcting.

Here is a review from one of our happy customers who was experiencing pain during his Ironman training from over-pronation. With his Foot Factor bespoke orthotics, he was able to run pain-free and improve his performance. You can read many more reviews from happy customers on Google.

Find out more about bespoke orthotics.
Call 020 7631 0077 or email info@footfactor.com to book your FREE initial consultation and take a step in the right direction today!