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Foot pronation is a normal part of walking and running, but excessive pronation, known as overpronation, can cause injuries and reduce efficiency. Underpronation, or supination, is less common but also problematic. Appropriate footwear can help control pronation and prevent injuries.
Foot pronation is a condition in which the foot and ankle roll inward as a person walks or runs. If the amount of pronation is not excessive or limited, pronation prevents injuries and provides an efficient running style. Excessive pronation, known as overpronation, is a common problem that reduces efficiency and increases the chance of injury. Underpronation, or supination, is less common but results in a lack of inward rotation. Foot pronation can be minimized or encouraged by wearing appropriate footwear.
When the foot touches the ground, its job and the job of the ankle is to provide stability by absorbing the impact as much as possible. Instead of landing straight, which wouldn’t be effective at absorbing shock, the ankle and foot rotate slightly inward. This is known as foot pronation and is a normal and essential part of human gait. It is estimated that in healthy feet, the ankle and foot rotate inward by approximately 15%, which is sufficient to absorb impact and distribute it effectively.
Foot pronation, however, can also cause problems if it’s too much. When the foot lands, especially during high-impact activities like running, excessive inward rotation places a great deal of stress on the joints. Over time, the soft tissue begins to stretch permanently and the joint works differently than normal. This results in an inefficient running style, pain, and potential leg and hip injuries. Overpronation is often associated with a flattened foot arch, although the two conditions don’t always appear together.
Underpronation, in which the natural inward rotation of the foot and ankle does not occur, is less common but can still cause problems. This is also known as supination and is often associated with a high arch. A lack of foot pronation means that the body is not absorbing the shock of impact effectively. This, like overpronation, can cause pain and injury elsewhere in the body’s kinetic chain.
Pronation is an important part of human gait, so under- and over-pronation often needs to be corrected if they cause pain. The fix may be as simple as fixing another problem in the body, but pronation usually can’t be easily fixed directly. Instead, the amount of foot pronation can be controlled by using the correct footwear. The effects of underpronation, for example, can often be remedied by using a cushioning shoe to absorb the impact. Overpronation usually required motion-control or stability shoes, which prevent excessive inward rotation and reduce the risk of injury.
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