Running, Track & Field and Cross Country Shoe Specialists

Do I pronate, do I supinate, or do I have a normal gait?

What is Pronation?

In simple terms, pronation is the flattening out of the arch when the foot strikes the ground. Normally, the foot will pronate to absorb shock when the heel hits the ground, and to assist in balance during mid-stance. The ankle will 'tip' towards the inside. Excessive pronation can be problematic because the shifting causes increased stress on the inside/ medial aspect of the foot. It pulls on the stabilizing muscles in the lower leg (posterior tibialis) and often causes the knee to shift to the inside. The excessive stress on the The body can overcompensate for this pronation and shift the ankle towards the outside causing the ankle to roll over.

What is Supination?

Supination is the opposite motion of pronation. A foot is in supination when the ankle appears to be 'tipped' to the outside so you are standing on the outside border of the foot. Supination allows the foot to be a more stable, rigid structure for when we push off on our next step. The foot naturally supinates during the toe-off stage (when the heel first lift off the ground until the end of the step) to provide more leverage and to help ‘roll’ off the toes. Excessive supination predisposes the ankle to injury because the stabilizing muscles on the outside of the lower leg (peroneals) are in a stretched position. It does in not take much force to cause the ankle to roll over, potentially causing ligament damage.

The shape of your arch generally determines the type of running shoe you need. Most feet have a high arch, a "normal" arch, or very low to flat arch. Running shoes are designed to specifically fit and support these foot types.

If you have a high arch you will probably need a shoe with a curved or semi-curved last (shape) and lots of cushioning. This will compensate for the rigid nature of your foot and it's tendency to underpronate or supinate.

If you have a "normal" arch, a shoe with a semi-curved last and moderate to good cushioning will probably work fine. You have a lot of choices.

If you have a very flat arch you will need a shoe with a straight last and a medial post. Moderate to good cushioning is genarally enough because this foot type is very flexible. This is the type of foot that generally overpronates and needs a lot of medial support.

When you come into Footsteps for the first time we like to see what shape your arch is. This is always a good starting point for helping us select a shoe that will work best for you. Once you get one on that feels good, we'll watch you run to see if it gives you the proper support.