What is pronation?
Pronation - the gateway to foot stability
Pronation is the inward rotation of the foot as it hits the ground while walking or running and helps the lower leg absorb impact propelling you forward evenly. Inward rotation, by about 15 degrees is considered normal.
Over pronation is when the foot rolls inward more than 15 degrees. The body over compensates by using the big toe and the second toe as shock absorbers, leading to excess wear and tear on the joints. Over time this can cause injuries like shin splints, bunions or knee issues.
How to tell if you're over pronating?Grab an old pair of runners or flat shoes excluding thongs. Examine the wear and tear on the soles of the shoes. Do the shoes appear to be wearing is on the inside edge? You are over pronating.
What to do if you are over pronating?Get new shoes with the correct support for your gait. Rebel Sport footwear specialists analyse your pronation and help you choose new trainers, like the Asics Kano - one of the top brands designed for runners who over pronate.
Yoga or balance exercises, often performed barefoot, help train the smaller muscles of the feet to compensate for any over pronation and help promotes better stability.
Any persistent foot pain should be seen by a specialist to avoid permanent injury.