Running: Supernation? Pronation? What's In A Word?

By BRAD WALKER, The StretchingHandbook.com

Supination and pronation refer to a foot's natural rolling movement while walking or running. This motion is sometimes called the running gait, and is described at the New Balance web site as... "A unique set of actions and reactions that your foot performs while in motion to support, cushion and balance your body ."

Pronation refers to the inward roll of the foot during normal motion and occurs as the outer edge of the heal strikes the ground and the foot rolls inward and flattens out. A moderate amount of pronation is required for the foot to function properly, however damage and injury can occur during excessive pronation. When excessive pronation does occur the foot arch flattens out and stretches the muscles, tendons and ligaments underneath the foot.

Supination is the opposite of pronation and refers to the outward roll of the foot during normal motion. A natural amount of supination occurs during the push-off phase of the running gait as the heal lifts off the ground and the forefoot and toes are used to propel the body forward. However, excessive supination (outward rolling) places a large strain on the muscles and tendons that stabilize the ankle, and can lead to the ankle rolling completely over, resulting in an ankle sprain or total ligament rupture.

Excessive pronation and supination can cause a number of ailments that affect the foot, ankle, knees, hips and back.

Pronation and supination are bio-mechanical problems, and are best treated and prevented with orthotic inserts. But before you buy orthotics it makes sense to get the right advice on footwear, and the best advice I can give you, is to visit s a qualified podiatrist for a complete foot-strike and running gait analysis. The podiatrist.

After your running gait has been analyzed, have your podiatrist, or competent sports footwear sales person, recommend several shoes brands and styles that suit your requirements. Quality footwear will go a long way in helping to prevent pronation and supination. And, if needed, invest in a pair of orthotic inserts to further prevent excessive pronation or supination.

What should you be looking for when purchasing a new pair of shoes?

Choose a shoe that suites your running gait and foot type. Money spent at the podiatrist now, for a complete foot-strike and running gait analysis, will save you much heartache and discomfort later. Having a shoe that suits your foot type is the best prevention for injury and pain.

When having your shoes fitted have both feet measured to ensure you get the most appropriate size, and remember, your feet are three dimensional. The length of your foot is only one part of a proper fitting, measure your feet for width and depth to get a better fit.

When purchasing footwear make your purchase in the later half of the day. Your feet will swell during the normal course of a day, so avoid making a purchase in the morning as you may find that your new shoes are half a size too small by the afternoon.

When trying on new shoes always wear the socks that you will be using with your new shoes. Never purchase tight-fitting shoes with hope they will stretch or wear-in over time.

Brad Walker is a leading stretching and sports injury consultant with more than 15 years' experience in the health and fitness industry. For more articles on the prevention & treatment of sports injury, visit Stretching & Sports Injury Solutions

© Copyright 2004, James Raia

Posted with the permission of James Raia.

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