If you run regularly or have been to a podiatrist, sports doctor or physio you will have heard of the term pronation. Pronation is the way your foot tilts during running. There are different forms of pronation, namely overpronation and under pronation. If you do not wear the right running shoes and socks which match your pronation pattern, this will increase the risk of injury. Below, we will explain more about the different forms of pronation during running.
What is Pronation?
Pronation is the way your foot rolls inwards to absorb the impact of the landing. It describes the tilting motion of the foot just after it hits the ground. This moment is called the initial landing contact and is part of the stance phase of the gait cycle. It is a natural movement to absorb the shock of the foot landing. With “normal” pronation, the tilt is about 15 per cent. During running, pronation helps to cushion the shock of landing. In addition, pronation supports the offloading of the ball of the foot. Pronation also helps the foot “recognize” what surface you are running on by stabilizing the foot and adapting it to the terrain.
The ability of the foot to properly deflect upon landing depends on the strength and height of your foot arch. Some runners have too little pronation, which is referred to as under-pronation or supination. Other runners have too much pronation, which is referred to as over-pronation.
Neutral Runner
If you are a neutral pronator, your shoes wear in an S-shaped pattern, from the outside (lateral) of the heel to the big toe. People with a normal pronation pattern have a wide range of shoes to choose from, but special neutral running shoes, which offer cushioning and support, are most suitable.
What is Underpronation?
Underpronation (also called supination) is when the foot does not pronate much. The outside of the heel strikes the ground at a greater angle and there is little or no normal pronation, so most of the shock is transmitted to the lower leg. In the push-off phase, most of the work is done by the smaller toes on the outside of the foot. The extra load on the foot can lead to iliotibial band syndrome (on the outside of the knee), as well as complaints to the Achilles tendon or the tendon plate under the foot.
Runners with under-pronation usually have extra wear on the outside of their shoes and the entire upper may be pushed outwards. Runners with under-pronation should therefore choose neutral running shoes with a lot of cushioning. The extra cushioning will reduce the impact of the landing on the legs during running.
What to Do Against Underpronation?
To prevent supination, you can do extra stretching and strength exercises for your calves, hamstrings, quadriceps and the muscles on the side of your thigh. You can also prevent injuries by wearing running shoes which are suitable for under-pronation. Besides choosing the right type of running shoes, wearing the right socks is just as important. With the Enforma pronation control socks, you get optimal support for the rolling off of the foot during walking and running. The V-shaped technology on both sides of the foot ensures full control.
What is Overpronation?
One speaks of overpronation when the foot tilts or twists excessively at times when it should not, for example at the end of the stance phase of the gait. The outside of the heel initially makes contact with the ground, but the foot sinks in during the landing. This means that the foot and ankle have difficulty keeping the body stable. In addition, shocks are absorbed less efficiently. With overpronation, the push-off is mainly done with the big and second toe. This is the opposite of under pronation. These two toes are therefore put under extra strain.
Therefore, the shoes of an overpronator, as opposed to an under pronator, will show wear on the inside of the heel and under the ball of the foot, especially the big toe. Overpronators need shoes with structured cushioning and stability.
What to do about Overpronation?
Over-pronation causes extra tension in certain muscles of the lower leg in particular. You can prevent this with stretching exercises. The excessive movement of the ankle during the landing can cause a number of complaints, including the formation of calluses, inflammation of the Achilles tendon or tendon plate under the foot or a runner’s knee. Enforma’s pronation control socks also offer a solution for overpronation. These special socks prevent overpronation by lifting the arch of the foot thanks to the V-shaped technology on both sides of the foot. By lifting the arch of the foot to prevent overpronation, the heel stabilizes in a neutral position, reducing the risk of injury.
Pronation Control Socks from Enforma Socks to Prevent Over- and Under-Pronation
The Enforma Socks specially developed for pronation have Kinesiology. This technology provides optimal support for the rolling off of the foot during walking and running. Thanks to the V-shaped technology on both sides of the feet, over- and under-pronation is prevented when lifting the arch of the foot. By lifting the arch of the foot to prevent over- and under-pronation, the heel stabilizes in a neutral position, reducing the risk of injury.
Want to know more about the pronation control socks from Enforma Socks? Please feel free to contact us for appropriate advice.
