Underpronation When Running

by Elle Paula, Demand Media

Pronation is a fancy term used to describe the way the foot rolls inward when you walk or run. The purpose of pronation is to absorb the shock from the contact with the ground when you run. Without pronation, the shock would travel up the leg and eventually negatively affect the legs and the hips. Underpronation, which is the least common of the three types of pronation, occurs when the foot barely pronates.

Walk That Walk

A healthy gait -- or the way you walk -- is characterized by an even weight distribution from the heel, across the arch and to the big toe. In normal pronation, the foot rolls inward about 15 percent, which means that the entire foot comes into contact with the ground. When the whole foot makes contact with the ground and weight is distributed evenly, there is no extra stress put on the foot, ankle, knee or hip, making injury and pain less likely. In those with underpronation, the outside of the heel makes contact with the ground, but the foot does not roll inward as it should. According to RunnersWorld.com, the inward movement of the foot occurs at less than 15 percent so the inside of the foot does not make complete contact with the ground. Because of this, most of the impact and weight from running is placed on a small area of the outside of the foot. In the push-off phase of running, the small toes on the outside of the foot receive all of the impact.

Don't Get Off On the Wrong Foot

Because the impact from running is not evenly distributed, underpronation increases the risk of developing running injuries and health problems. Underpronators are more susceptible to shock-related injuries like stress fractures in the foot and lower leg and ankle sprains. Other conditions commonly stemming from underpronation include heel pain, plantar fasciitis, Achilles tendonopathy, metatarsalgia and medial tibial stress syndrome.

If The Shoe Fits

The key to correcting underpronation is the right running shoe. Underpronators tend to have high arches. NewBalance.com recommends neutral cushion-based shoes to correct gait and underpronation. Find a shoe that works for you by visiting a running store that specializes in fitting sneakers. If your underpronation is severe, you may need to see a podiatrist who can prescribe you a personalized orthotic insert. The insert slips right into your shoe to correct gait and adjust how weight is distributed along the foot.

Put Your Best Foot Forward

Worn out shoes often exacerbate foot problems. If you don’t change your running shoes regularly, you increase your risk of injury. The American College of Sports Medicine recommends changing your running shoes every 400 to 500 total miles, before they show major wear. These miles include actual running miles as well as the miles accumulated walking around the gym or through the locker room. Try on shoes later in the day and make sure to bring the socks that you normally run in. Feet swell as the day goes on, so shoes that felt great in the morning might feel a little tight in the evening. Try on both shoes, since feet can vary slightly, and leave shoes on for at least 10 minutes to determine if they are comfortable enough.

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