Pronator or supinator? How is the weight distributed on your feet?

Pronation is also known as internal rotation, which can affect either the feet or the forearms. In this article, we will explain what foot pronation is, how to recognize its types, and what to do when pronation is insufficient or excessive.

Pronation is the rotation of the foot at the ankle joint that occurs when transferring the body’s weight from the back to the front of the foot. It is a completely natural mechanism that provides proper cushioning for the foot and allows it to adjust to the surface we walk on.

Based on the degree of foot pronation, feet are divided into three categories:

Neutral foot – the arch of the foot is at the proper height, and the foot absorbs shock correctly,
Pronated foot – the arch of the foot is lowered, and the body’s weight during movement rests on the inner part of the foot (known as excessive pronation or internal rotation),
Supinated foot – the arch of the foot is elevated, and the body’s weight presses more on the outer edge of the foot (known as external rotation).

As for neutral pronation feet, they naturally provide cushioning just as when we walk or run barefoot, in minimalist shoes, or any other footwear without cushioning. The mechanics of the feet in this case are smooth and effortless.

Why is it important to know whether you are a pronator or a supinator?

If you pronate or supinate, the body’s weight is unevenly distributed across the soles of your feet, which can cause ankle and knee pain and contribute to injuries. These injuries are particularly dangerous for supinators, who may have difficulty stabilizing their feet during walking or running.

How to check the degree of foot pronation?

Foot pronation is determined by a physiotherapist who, using special devices (a plantograph – a footprint in ink on paper, or a podobaroscope – a computer-based test), analyzes the positioning of the feet while walking and standing. The test result indicates the degree of foot pronation and, if necessary, allows for the adjustment of appropriate orthotic insoles.

In some modern sports stores, you can use a treadmill equipped with cameras that check foot movement tendencies while running. However, we should be cautious about the advice given by salespeople, as they may encourage us to buy running shoes with a special profile for pronators in order to earn their commission.

Of course, it’s good to know before purchasing sports shoes whether such specialized shoes would be right for us, but first, we should verify the salesperson’s diagnosis with tests and the opinion of a specialist. Also, remember that if we run naturally, we don’t need to worry about the degree of pronation. Minimalist shoes, used during barefoot running training, are suitable for pronating, supinating, or neutral pronation feet.

There’s another way to check the degree of pronation, but we shouldn’t draw final conclusions from it. It involves self-performing a footprint on paper (by pressing a painted or wet foot onto a sheet). If the entire surface of the foot leaves an imprint (a flat-footed print), it may indicate internal rotation. If only the toes, heel, and a thin line connecting them on the outer side of the foot leave an imprint, we may be dealing with external rotation (supination).

If in doubt, remember that there are specialized clinics where you can undergo computer-based tests. With such a visit, you will receive information about the causes of excessive or insufficient pronation and get the necessary help in correcting the condition.