Understanding Pronation vs Supination

When it comes to walking and running, it’s important to understand the mechanics of your feet and how they impact your overall performance. Two terms that are often used in the running world are pronation and supination. These terms refer to the natural movements of your feet as you walk or run. Understanding supination vs pronation can help you choose the right shoes and prevent injuries. In this article, we’ll dive into the differences between supination and pronation and how they can affect your running.

What is Pronation?

Pronation is the natural inward rolling motion of your foot as it makes contact with the ground. This motion helps to distribute the impact of your foot strike and absorb shock. It also allows your foot to adapt to uneven surfaces and maintain balance.

Types of Pronation

There are three types of pronation: neutral, overpronation, and underpronation (also known as supination).

Neutral Pronation

Neutral pronation is the most common type of pronation and is considered the ideal foot movement for running. It involves a slight inward roll of the foot, followed by an outward roll as the foot pushes off the ground. This motion helps to evenly distribute the impact of your foot strike and provides a stable base for your body.

Overpronation

Overpronation occurs when the foot rolls too far inward, causing the arch to collapse and the ankle to roll inward. This can lead to an uneven distribution of weight and impact, putting strain on the muscles and ligaments in the foot and ankle. Overpronation can also cause issues with the alignment of the lower body, leading to pain and injuries in the knees, hips, and lower back.

Underpronation (Supination)

Underpronation, also known as supination, is the opposite of overpronation. It occurs when the foot doesn’t roll inward enough, causing the weight to be distributed on the outside of the foot. This can lead to an uneven distribution of impact and strain on the muscles and ligaments in the foot and ankle. Underpronation can also cause issues with the alignment of the lower body, leading to pain and injuries in the knees, hips, and lower back.

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What is Supination?

Supination is the natural outward rolling motion of your foot as it pushes off the ground. This motion helps to propel your body forward and maintain balance.

How is Supination Different from Pronation?

While pronation and supination are both natural movements of the foot, they occur at different points in the walking and running cycle. Pronation occurs when the foot makes contact with the ground, while supination occurs when the foot pushes off the ground.

How Can You Tell if You Are a Supinator?

One way to determine if you have supination is to do a simple footprint test. Wet your feet and then step onto a piece of paper or a dark surface. If your footprint shows a distinct curve on the outside of your foot, you likely have a supinated foot type. Another way to tell is by examining the wear pattern on your shoes. If the outer edges of your shoes show more wear than the inner edges, you may be an over supinator.

How Do Pronation and Supination Affect Running?

Pronation and supination can have a significant impact on your running performance and overall foot health. Here are some ways that these movements can affect your running:

Stability and Balance

Neutral pronation provides a stable base for your body and helps to maintain balance while running. Overpronation and underpronation can cause instability and affect your balance, leading to potential injuries.

Shock Absorption

Pronation helps to distribute the impact of your foot strike and absorb shock. Overpronation and underpronation can cause an uneven distribution of impact, putting strain on the muscles and ligaments in the foot and ankle.

Alignment

Overpronation and underpronation can affect the alignment of your lower body, leading to pain and injuries in the knees, hips, and lower back. Neutral pronation helps to maintain proper alignment and reduce the risk of these issues.

How to Choose the Right Shoes for Pronation and Supination

by Rosie Kerr (https://unsplash.com/@rosiekerr)

Choosing the right shoes for your foot type is crucial for preventing injuries and improving your running performance. Here are some tips for selecting the right shoes for pronation and supination:

Neutral Pronation

If you have neutral pronation, you can choose from a wide range of running shoes. Look for shoes with good cushioning and support to help absorb shock and maintain stability.

Overpronation

If you have a flatfoot, look for over pronation shoes with motion control and stability features. These shoes will help to correct your foot’s inward roll and provide support for your arches.  Many

Underpronation (Supination)

If you have underpronation or high arch feet, look for shoes with extra cushioning and flexibility. These shoes will help to absorb shock and provide support for your foot’s outward roll.

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Other Ways to Manage Pronation and Supination

In addition to choosing the right shoes, there are other ways to manage pronation and supination and prevent injuries:

Orthotics

Orthotics are custom-made shoe inserts that can help to correct pronation and supination. They provide additional support and cushioning for your feet, helping to reduce strain and improve alignment.  Orthotics can do this by controlling the motion of your subtalar joint, correcting uncompensated forefoot deformities, supporting your arch, and providing cushion and extra shock absorption.  

Strengthening and Stretching Exercises

Strengthening exercises can help to improve the strength and stability of your feet and ankles, reducing the risk of injuries. Some exercises that can help with pronation and supination include calf raises, toe curls, and ankle rolls.

Proper Warm-Up and Cool-Down

Before and after your runs, it’s essential to warm up and cool down properly. This can help to prepare your muscles and joints for exercise and reduce the risk of injuries.

Pronation and supination are natural movements of the foot that can have a significant impact on your running performance and foot health. Understanding these movements and how they affect your body can help you choose the right shoes and prevent injuries. If you experience pain or discomfort while running, it’s essential to consult with an experienced Denver podiatrist to determine the cause and find the best treatment plan for you. With the right knowledge and tools, you can continue to enjoy running and reach your fitness goals.

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