So, you may be reading this and go, “OK that’s great, but how do I know which one I am?”. There are a few simple tests you can do to figure out what type of Pronation you have.
Your test options range from the simplicity of checking the wear pattern on your current running shoes, working with a professional shoe shop or company to take a Video Gait Analysis, or you even go as in depth as a 3D foot mapping.
The Video Gait Analysis and 3D Foot Mapping will be the most effective. Both tests use video of your foot strike to highlight abnormalities and give you information such as arch height, alignment of the achilles with the leg, and weight transfer.
It is hard to see yourself while you are running. The video analysis usually shows you something other that what you feel like your doing. Most people are surprised to see their foot strike pattern. And remember, this foot strike is multiplied over the number of k's or miles that you run.
If getting into a professional running store isn’t an option for you, that’s no problem at all. You can simply check the wear patterns on your current shoes for some insight as to what your foot’s doing while you’re running.
If the outside of your shoes shows the most wear and when placed on a flat surface tilt towards the outer edge you’re most likely under-pronating and running on the outside of your feet. If this is the case, you’ll want to invest in cushioned running shoes or sole supports. You’ll want the focus of the cushion to be on the heel, outside of the shoe and midsole. All of this extra cushion will help with shock absorption and keep stress fractures and other running injuries to a minimum.
Conversely, if the wear patterns on your shoe show excess wear on the inside of the heel and big toe and tilt inwards when placed on a flat surface there’s a good chance you’re an over-pronator.
The best choice in running shoes for you will be ones that have maximum support and stability. These two features will help to distribute the weight as your foot hits the ground to help reduce pronation and prevent injury.
The bottom line is that you should know which kind of pronator you are because it will make your walking, running, and hiking experiences so much more comfortable and injury free. Spend the time to get your gait analyzed as it will make the difference being going the distance and getting injured.