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Pronation

It is important to understand pronation and the way your foot moves when you run. Some people pronate more or less when they run. Learn about normal pronation, overpronation and underpronation, and how you can prevent injuries in this article published on Runnersworld.com. For more questions, call or visit our studio at 619-756-7500!

Pronation is the inward movement of the foot as it rolls to distribute the force of impact of the ground as you run. The foot “rolls” inward about fifteen percent, comes in complete contact with the ground, and can support your body weight without any problem. Pronation is critical to proper shock absorption, and it helps you push off evenly from the front of the foot.

Although pronation is a natural movement of the foot, the size of the runner’s arch can affect its ability to roll, causing either supination (underpronation) or overpronation. If you have a normal arch, you’re likely a normal pronator, meaning you’ll do best in a stability shoe that offers moderate pronation control. Runners with flat feet normally overpronate, so they do well in a motion-control shoe that controls pronation. High-arched runners typically underpronate, so they do best in a neutral-cushioned shoe that encourages a more natural foot motion.

Normal Pronation

IThe outside part of the heel makes initial contact with the ground. The foot “rolls” inward about fifteen percent, comes in complete contact with the ground, and can support your body weight without any problem. The rolling in of the foot optimally distributes the forces of impact. This movement is called “pronation,” and it’s critical to proper shock absorption. At the end of the gait cycle, you push off evenly from the front of the foot.

Runner’s World Video: Normal Pronation

Normal Pronation: What is it?

We show you, in slow motion detail, how to determine if you have this gait pattern.

Overpronation

As with the “normal pronation” sequence, the outside of the heel makes the initial ground contact. However, the foot rolls inward more than the ideal fifteen percent, which is called “overpronation.” This means the foot and ankle have problems stabilizing the body, and shock isn’t absorbed as efficiently. At the end of the gait cycle, the front of the foot pushes off the ground using mainly the big toe and second toe, which then must do all the work.

Preventing Overpronation Injuries

Overpronation causes extra stress and tightness to the muscles, so do a little extra stretching. Too much motion of the foot can cause calluses, bunions, runner’s knee, plantar fasciitis, and Achilles tendinitis.

If you’re an overpronator, here are a few tips to help you find the right shoes for your feet.

Wear shoes with straight or semi-curved lasts
Look for motion-control or stability shoes with firm, multidensity midsoles and external control features that limit pronation
Use over-the-counter orthotics or arch supports

Runner’s World Video: Overpronation

Overpronation: What is it?

We show you, in slow motion detail, how to tell if you have this gait pattern.

Underpronation (Supination)

Underpronation (or supination) is the insufficient inward roll of the foot after landing. Again, the outside of the heel makes initial contact with the ground. But the inward movement of the foot occurs at less than fifteen percent (i.e., there is less rolling in than for those with normal or flat feet). Consequently, forces of impact are concentrated on a smaller area of the foot (the outside part), and are not distributed as efficiently. In the push-off phase, most of the work is done by the smaller toes on the outside of the foot.

This places extra stress on the foot, which can lead to iliotibial band syndrome, Achilles tendinitis, and plantar fasciitis. Underpronating will cause the outer edge of running shoes to wear sooner. To see if your shoes are unevenly worn, place them on a flat surface. If they tilt outward, supination is the culprit. Runners with high arches and tight Achilles tendons tend to be supinators.

Preventing Underpronation Injuries

Supinators should do extra stretching for the calves, hamstrings, quads, and iliotibial band. Wearing the right type of running shoes and replacing worn shoes will also help avoid injuries.

If you’re an underpronator, here are a few tips to help you find the right shoes for your feet.

Wear shoes with curved lasts to allow pronation
Look for lightweight trainers as they allow more foot motion
Check for flexibility on the medial (inner) side of the shoe

All About Running Injuries

If you like running, Fitness Together Point Loma has the perfect article to share with you! Fitness Together Point Loma can help get you back into running shape and avoid major injuries by this high impact exercise.

By Jeff Erickson, PT, MPT

Spring is upon us and that means that more people will be heading outdoors to go running. There’s nothing better for the mind and body than exercise, especially when it’s outdoors. However, avid runners are prone to overuse injuries that can hinder performance and possibly stop it altogether. Here are a few helpful hints that will help to keep you running throughout the warm weather months.
Injuries in runners generally occur in the legs and low back. The following are the most common along with some tips on how to prevent them from happening to you.

Low Back Pain- Eight out of ten Americans suffer from this. Running uphill for too great a distance can contribute to this because the torso will be swayed back into an uncompromising position. Running on uneven or hard surfaces can also cause back pain. Uneven surfaces cause asymmetrical forces on the lower back region while hard surfaces increase stress on the area due to increased force of impact on the ground.

* TIPS*
1. Run with proper trunk posture
2. Run on soft, even, dirt track with short, intermittent hills
3. Increase abdominal, back and leg strength to support low back
4. Stretch all trunk and leg muscles to prevent strains and tears

Hip or Buttock Pain:
1. Trochanteric (hip) Bursitis- This can result from increased stress to the outside of the hip as runners tend to overuse the muscles due to the one-legged stance

2. Piriformis Syndrome- The piriformis is one of the deep rotators of the hip. If this is tight, it can cause pain and increased pressure on the sciatic nerve as well as shooting pain down the leg.

* TIP*
STRETCH! Specific stretches are the ITB and piriformis illustrated at end of article

Anterior Knee Pain- This is common in most athletes, especially teenage girls. It is often due to poor body mechanics, faulty muscular strength, or poor muscle flexibility. This creates an abnormal tracking of the knee cap in the groove of the knee. This is usually easy to cure, but may require physical therapy or even surgery.

* TIP*
You should see a doctor to determine the best treatment options

Iliotibial Band (ITB) Friction Syndrome- This is lateral knee pain along the outside of the knee down past the knee. The one-legged stance in runners causes increased tightening of the ITB and will cause friction between it and the bony protuberances of the knee.

* TIP*
Again STRETCH that ITB!

Shin Splints- This is pain in the front of the shins. It is debatable what causes this but one factor is usually tight calf muscles, especially the soleus. Many hills can be the culprit of tight calves.

* TIPS*
1. Stretch the gastroc and soleus muscles
2. Monitor and modify hill training

Ankle Sprains- Usually caused by turning the ankle on a curved or uneven surface.

* TIPS*
1. Strengthen ankles
2. An ankle brace/support may help if you are prone to sprains

Asymmetrical Pain- Pain in one sector of the back or one leg vs the other probably means you are running on uneven surfaces. Many runners run on the crown of the road, so if you are always on the right side of the road, the left foot lands with the inside down and the right with the outside down.

* TIPS*
1. Find a flat surface to run on

In general, because of the repetitive pounding, battling elements, and the nature of runners to push themselves beyond limits, injuries will occur. Many of these injures start slowly and gradually become worse. Often there is not a specific cause of injury, which causes them to be overlooked until the pain limits activity.

The best prevention is to address pain when it first starts. To cure it, you may only need to do a few simple stretches, strengthening exercises, or maybe just changing running surfaces. However, at the onset of pain, if it is significant and lasts for at least a week, consult a physician.
Other Common Causes of Pain

Improper Footwear
Increasing intensity or distances too quickly
Running while sick or fatigued

* Final Tips *

1. Watch the Weather
-hypo vs hypotension
2. Wear Proper Clothing
-light, breathable material for proper sweat evaporation
3. Maintain Proper Fluid Intake
-drink water even before you feel thirsty
-sports drinks are fine
-don’t take salt tablets
4. Don’t be Overzealous
-don’t do too much too soon
-keep pace and distance to an achievable level
5. Stretch
-take the time to stretch every time you run
6. Wear Proper Sneakers
-you may need to be evaluated by a PT for this
-good sneakers vs orthotics
7. Enjoy and Don’t Push too Hard

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