Just What Is Pronation?

Pronation is the term used to describe the normal motion of the foot rolling slightly inward through the foot strike. Pronation is essential to shock absorption and forward propulsion. It's when you overpronate or underpronate (supinate) that you need to be particular about the running shoe you choose.

WHAT KIND OF PRONATOR ARE YOU?

The arch of your foot plays a major role in pronation. The three different arch types, normal, flat, and high, correspond to the degree of pronation you're most likely to experience. You can get a good idea of your arch type by completing the Wet Foot Test below.

Determining Your Arch Type: Wet Foot Test

Dr. Hecker recommended the Wet Foot Test to help you determine your arch type. Just follow the steps below - it couldn't be easier.

Wet the bottom of your foot

• Step onto concrete, a paper towel or any surface that will show an imprint of your foot
• Match imprint to one of the arch types below to determine your degree of pronation
• Note: Another way to determine arch type is to look at the outsoles of your old running shoes, although this method is less reliable than the Wet Foot Test. If the sole is worn equally on both sides, you most likely have a normal arch. If you have a flat arch, the sole will show excessive wear on the inside. A high arch usually produces a sole with noticeable wear on the outside.

Quick Tip: You cannot determine arch type by looking at the wear pattern on the heel alone, although this is a common misconception.

Normal Arch = Neutral Pronation

Notice the wear pattern is uniform and centered closer to the middle of the sole. The textured rubber is still present on both sides of the sole.

The most common arch type, the normal arch, leaves a wet print with a flare and a broad band connecting the heel and the forefoot. This foot type is a neutral pronator and rolls inward slightly to absorb shock. If you have a normal arch, you're considered bio-mechanically efficient and don't need motion control features. The best part about having a normal arch is that you have more freedom when picking a running shoe.

Quick Tip: If you have a normal arch, the sole of your old running shoe will be worn equally on both sides.

THE SHOE FOR YOU

Cushion shoes are the most flexible and encourage natural pronation, with added cushioning and extra shock absorption. These shoes do not have stability or motion control features. Or, Stability shoes have light support features on the medial side and well-cushioned midsoles to help guide mild-to-moderate overpronation. Runners with a normal arch can also benefit from light stability features.

Flat Arch = Overpronation

Notice the increased wear and lack of texture on the medial side (inside) as compared to the lateral side (outside), which still has the texture intact.

If you see a complete or nearly complete imprint, then you have a Flat Arch. This type of foot is associated with overpronation, or an excessive inward roll after heel strike. The flatter the arch, the more support and motion control you need. You'll need shoes with firm midsoles, flatter soles and pronation-control features. Steer clear of highly-cushioned shoes that lack stability features.

Quick Tip: If you have a flat arch, the sole of your old running shoe will most likely show excessive wear on the inside.

THE SHOE FOR YOU

Stability shoes have light support features on the medial side and well-cushioned midsoles to help guide mild-to-moderate overpronation. Or, Motion Control shoes incorporate extra stability features on the medial side to help control severe overpronation. Runners with a severely flat arch are well suited for these types of shoes.

High Arch = Underpronation (Supination)

Notice the increased wear on the lateral side (outside) while the medial side (inside) is relatively untouched.

The least common arch type, the High Arch, will produce an imprint showing the heel and forefoot connected by only a thin band. This foot type usually doesn't absorb shock well because it rolls outward or underpronates (also known as supinating).

Quick Tip: If you have a High Arch, the sole of your old running shoe should show excessive wear on the outside.

THE SHOE FOR YOU

Cushion shoes are the most flexible and encourage pronation. They incorporate extra cushioning and shock absorption, and do not have stability or motion control features.