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I overpronate: What does that mean?
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When I went to buy a new pair of running shoes the sales person told me that I overpronate. Well, maybe they said I underpronate. Or was it that my pronation is normal? Who in the world knows or even understands what they are talking about? Can someone please explain this stuff to me?
If this is what you are thinking every time you leave the running store then here is a guide to help you understand all the shoe lingo.
Normal Pronation
People with normal arches are going to be more likely to be a normal pronator. These normal pronators usually will feel the best in a stability shoe that provides moderate control for pronation. When a normal pronator runs the outside part of the heel usually makes contact with the ground first. This is followed with a fifteen degrees inward roll of the foot. This allows the foot to come into complete contact with the ground. When your foot rolls inward it distributes the force of impact throughout the entire foot. After all of this happens and your reach the push off stage then normal pronators tend to push off evenly fron the front of the foot. One way to check to see if you are a normal pronator is to look at the bottom of one of your old running shoes. If they are evenly worn on the heels and forefoot of the shoe then you are probably a normal pronator.
Watch a video demonstration about normal pronation.
Overpronation
People who overpronate typically are those who have flat feet or low arches. Overpronators usually feel the best in motion-control shoes. These motion-control shoes help the runner control the excessive pronation. When you overpronate you are still landing on the outside of the heel just like the normal pronator does. The difference is that when the foot rolls inward it move more than the ideal fifteen degrees. When this happens it means that the foot and the ankle are having problems stabilizing the body during the ground contact stage of running. When this happens the shock of the impact with the ground is not absorbed as efficiently as normal pronation does. When you are in the push off phase the overpronator uses mostly the big toe and the second toe to push off the ground.
Watch a video demonstration about overpronation.
Underpronation
Those runners with high arches are more likely to be underpronators. These underpronators usually feel the most comfortable in neutral-cushioned shoes. This kind of shoes allows the foot to perform a more natural foot motion. Underpronation is like normal and overpronation in the fact that initial ground contact is made with the outside of the heel. As the body moves over the foot there is a less than fifteen degrees of inward roll of the foot. As a result the underpronator has a much smaller area of the foot to absorb the impact of landing. The area that usually absorbs most of the impact is the outside of the foot. The underpronator then uses mostly the smaller toes on the outside of the foot to perform the push off phase.
Watch a video demonstration about underpronation.
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