Over-Pronation vs Under-Pronation
Insoles for Over-Pronation and Under-Pronation
Think of your feet as super shock absorbers when you walk or run. Pronation, or the natural inward rolling of your foot, allows for landing, propulsion, and shock absorption when you move. The problem is how that impact gets distributed across your feet. As a result of the arch of your foot and your “gait”, your foot may roll too much or too little, requiring various types of support and stability.
If you have normal pronation, the outside of your heel will make initial contact with the ground when you start to walk or run. As you progress forward, your foot rolls about 15 percent inward, meets the ground completely, then pushes off with even distribution across the forefoot. With normal pronation, all that pounding and impact from moving so much gets evenly distributed across your feet and legs.
Like normal pronation, movement will begin with the outside of your heel touching the ground first. From there though, your foot will roll beyond the ideal 15 percent, resulting in too little foot and ankle stabilization. You’ll push off your toes instead of your forefoot, putting too much pressure and stress on the front of your foot.
Under pronation (supination) is the opposite of over pronation, where there is little to no rolling of the foot at all. The outside of your heel still kicks off the initial movement, but too little movement afterwards means the outside edge of your foot takes the majority of the impact.
Effects of Over Pronation and Under Pronation
Runners and those who are on their feet a lot throughout the day feel the effects of over pronation and under pronation the most. In fact, these conditions can lead to aches, pains, and injuries that can keep you off your feet. Whether you’re dealing with over pronation or under pronation, both conditions put more pressure on specific areas of your foot rather than evenly distributing the impact. This leads to stress fractures, shin splints, and other conditions like Plantar Fasciitis, Metatarsalgia and Achilles tendonitis.
Solutions for Over Pronation and Under Pronation
To provide the right amount of support for your feet, you first need to determine if your feet are over pronated or under pronated. Start by looking at your own feet:
- If you have a flat arch and you tend to put most of your weight on the inside of your foot when you land on it, your feet are overpronated.
- If you seem to have a high arch and you land on the outside of your foot with your ankle pointing inward, your feet are under pronated.
If you’re not sure on your feet’s pronation, your local running store can do a gait analysis to tell you if you’re over pronated or under pronated.
Orthotic Insoles for Over Pronation
The following orthotic insoles can help relieve pain and discomfort caused by overpronation:
- Pinnacle MAXX Support: The Pinnacle MAXX Support orthotic insoles are designed with a firmer shell and angled heel platform to give you greater control and arch support. They can be worn in casual, athletic and work shoes to help manage overpronation.
- PULSE® Maxx Support: These orthotic insoles are specifically designed with a firmer shell and angled heel platform to give you greater control and arch support. The major difference between the PULSE and Pinnacle; however, is the added layer of ShockAbsorb™ Premium Foam cushioning that is designed specifically for runners.
- Pinnacle Wide Fit: These wide orthotic insoles are made with a firmer arch support and heel cup for maximum support to help manage overpronation and stabilize your feet and ankles.
- Pinnacle Junior 3/4: All of the benefits of Pinnacle and PULSE Maxx but designed for children's shoes.
Orthotic Insoles for Under Pronation
The following orthotic insoles can help relieve pain and discomfort caused by under-pronation or supination:
- Pinnacle High Arch: These full-length insoles are designed with a higher than average arch and dual-layered cushioning from heel to toe to provide maximum comfort.
- ArchLite: These full-length insoles are designed with dual-layered cushioning from heel to toe to provide maximum comfort. The ArchLite insoles offer targeted and controlled cushioning to manage underpronation.
Explore PowerStep’s full line of orthotic insoles that can relieve and prevent discomfort from over pronation and under pronation.