Pronation it is not a bad thing
Posted on 14th July 2019 at 11:39
Pronation (the movement of the rear foot inwards) is a naturally occurring movement that happens in the foot when we are walking or running.
It allows weight to be transferred from the outside of the heel (contact phase of stance) to the inside of the foot and big toe before our foot leaves the ground (end phase of stance or toe off).
Some of us naturally stand with our heels in a pronated position and are advised to buy shoes which have anti-pronation to correct this position and protect ourselves from injury, however there is little evidence to suggest that a shoe can provide significant protection from injury.
Like any movement the risk of injury to soft tissue is greater when the movement is poorly controlled and pronation is no exception.
What is pronation?
Pronation refers to how your foot rolls inwards as it hits the floor whilst you are moving. It is part of the natural movement of the human body whilst running but differs from person to person. As your foot hits the ground, it naturally rolls inwards to absorb the shock.
Pronation which is well controlled allows structures of the foot to act like a spring which can store energy and then release it to assist our foot in propelling the body forward as we toe off. When pronation is poorly controlled, the foot moves quickly into a fully pronated position increasing loading of soft tissue, and making the foot act more like a club which increases compressive forces to the ankle, knee and hip. Increases in loading of soft tissue and compressive forces do increase risk of injury.
Muscles that are involved in movement and strength of the foot, knee and hip all have an influence on how we are able to control pronation. Assessment of weakness and control of these muscles and joints is important to determine what may be causing poorly controlled pronation if it is suspected as being a source of injury.
Understanding the types of pronation
Pronation refers to how your foot rolls inwards as it hits the floor whilst you are running. It is a natural part within the movement of the human body whilst running but differs from person to person. As your foot hits the ground, it naturally rolls inwards to absorb the shock.
Understanding your pronation is important to find the correct running shoe or exercise programme to protect you from injury.
There are three types of pronation:
Overpronation
Underpronation
Neutral
Overpronation
Overpronation is the most common type of pronation amongst runners. This type of pronation is when your foot lands and rolls inwards much faster than it should, pushing more pressure onto the inside of your foot and making the arch of your foot more likely to collapse and less efficient in absorbing shock.
Underpronation
Underpronation, or supination, is when your foot rolls outwards when connecting with the floor pushing all of the stress onto the outside of your foot and your smaller toes preventing an even distribution of force through the foot. Under pronation / Supination overloads lateral structures of the foot and stretches medial structures.
Neutral
A neutral pronation is ideal in runners. This is when the movement in your feet and ankles is well controlled. A neutral pronation equally shares the stress and impact whilst running, leading to less chance of injuries and pain whilst running.
In summary, pronation is not a bad thing however like any other movement if it is poorly controlled it can become problematic.
Here at Colchester Physiotherapy, we offer thorough and in-depth gait analysis to help you with your running. Book your appointment today to optimise your running and stay safe from injury.
Craig Fowlie
Senior Physiotherapist
MSc Sports and Exercise Medicine (Distinction) BPHTY(Hons), MCSP, MAACP
Member of the HCPC
Colchester Physiotherapy and Sports Injury Clinic
Author
Craig Fowlie
Craig is a highly specialized physiotherapist with post graduate qualifications in Acupuncture and Sports and Exercise Medicine.
He has worked with Professional Rugby sides in New Zealand and has assisted Great Britain Table Tennis at the World Team Championships and Olympic Qualifiers in Qatar and Germany. He is a consultant for the Governments Talented Athlete Scholarship Scheme and has published and presented research in the Journal of Physiotherapy and the Chartered Society of Physiotherapy Annual Conference.
Outside of work he enjoys participating socially in triathlon and running.
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