Pronation is the natural rolling of the feet when running, but excessive or insufficient pronation can cause problems such as fatigue, pain, and injury. Ignoring excessive pronation can lead to lasting damage, so corrective footwear should be considered.
The tendency of the feet to roll toward the center of the body when walking or running is called pronation. Some degree of pronation is normal and healthy during running, and in fact critical for proper form. However, pronation too much or too little while running can cause problems such as tiring easily, soreness, or injury. If the problem is not addressed with orthotics or special shoes to correct abnormal pronation, serious problems can result, including an increased chance of repeat injuries and structural damage to the feet and ankles.
Some degree of pronation in running occurs naturally for everyone. The amount can vary from person to person depending on how high the arch of the foot is, with some people’s feet rolling up to 15 degrees. Pronation occurs when the foot strikes the ground and helps absorb much of the shock to the body. It also helps the feet adjust to any unevenness on the running surface and propels the runner to the next step.
Problems can arise when the amount of pronation while running is unusually large or small. Pronation problems can make a runner tire more easily, cause pain and swelling in the feet and legs, and also cause foot deformities such as bunions, hammertoes, and corns. Excessive pronation, where the feet roll too far in, often affects the ankles, although it can affect the knees and hips as well. People with this problem tend to have tendonitis and ankle sprains. Lower pronators, whose ankles and feet remain too stiff, generally feel more shock when their feet hit the ground and tend to roll their ankle sprains outward.
Ignoring excessive pronation while running can lead to some serious problems. In addition to making running a more difficult and uncomfortable experience, it can also cause lasting damage. Exposing ankles that don’t pronate properly to the stress of running over time can affect their stability and weaken them, making them increasingly prone to sprains. After a while, structures in the feet and ankles, such as ligaments and tendons, can become permanently torn, damaged, or deformed. To avoid long-term problems, people who have pronation problems should talk to a doctor and explore their options regarding corrective footwear that can help.
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