How To Select The Best Running Shoes For Over-Pronation
Running or walking when dealing with over-pronation requires extra support in your shoes. Here you can find a complete comparison of the shoes relevant to the complication at hand that will assist in keeping you on your feet.
Over-pronation can become a major concern for runners, especially if left unchecked and neglected over time. Although this condition is not an injury in itself, it does enable susceptibility to a number of different sports injuries. However, There are many runners who may be asking “what is overpronation?”, so let’s take a closer look and give a breakdown of the necessary types of overpronation running shoes in the case you may be suffering from this common issue.
Pronation occurs when weight is transferred from the heel to the forefoot and during the process the feet roll inward. To put it more technically, it is the movement of the subtalar joint into eversion, dorsi flexion and abduction. In the standing position, pronation occurs when the foot rolls inwards and the arch of the foot flattens. It is a functional phase of the gait cycle that helps in providing shock absorption to the foot. Supination, on the other hand, is the opposite motion of pronation. It is also a normal part of the gait cycle which occurs just after the heel strike. Over-supination can lead to further problems and complications just as well.
10 Best Running Shoes For Over-Pronation
1. Nike Lunarglide 7
2. Brooks Adrenaline GTS 15
3. ASICS GT-2000 3
4. Saucony Omni 13
5. ASICS GEL Foundation
6. Saucony Hurricane 16
High heel to toe drop
7. Mizuno Wave Inspire
High heel to toe drop
8. Asics Gel Excite
9. Saucony Ride
10. New Balance 870 v4
Understanding your own personal pronation type is absolutely crucial to choosing the appropriate treatment, thus preventing more chance of damage or injury to your feet in the future. If you have a normal arch, you’re likely a normal pronator. Runners with flat feet normally over-pronate. And, high-arched runners typically under-pronate.
What is overpronation?
Overpronation is when the foot rolls in excessively, or at the time when it should not. For example, it should not happen late in the stance phase of the gait. In that case, what you will have is too much weight being transferred to the inner side of your foot, and as the runner travels forward the weight will be borne by the inner part rather than on the ball of the foot where it should be. This greatly destabilizes the foot, which will then attempt to compensate for more stability. It becomes sort of a chain reaction, which will in turn affect the overall efficiency of movement, especially affecting the hips and knees. A foot that over-pronates and acts like a loose bag of bones during the walking cycle is definitely not something that you want. This condition makes that type of foot very flexible, but inefficient. In this situation the foot has to work harder in order to propel the body. Over time this causes fatigue and places unnecessary mechanical stress on the lower body.
How can you recognize it?
First, look at your feet when standing; do you have a clear arch on the inside of the foot? If the innermost part of the sole and arch does not touch the floor, this means that your feet are over-pronated.
Now, look at your running shoes, in particular, if your foot has worn down the inside of the sole. That means you may need running shoes for pronation.
Third, you can try to check by yourself with the ‘wet foot test’. Wet your feet and then walk along a section of floor and look at the footprints which you leave. A normal foot will leave a print of the heel which is connected to the forefoot by a strip approximately half the width of the foot on the the sole’s outside. If you suffer from pronated feet there may be a little distinction between the rear and forefoot.
The best way to know whether you have over pronation or not is to pay a visit to a podiatrist who can give you a exact gait analysis on a treadmill or using force-plates that measure exactly the angles and forces of the foot while you are running. It is not only the amount of over pronation but the timing of this problem during the gait cycle that needs to be rated as well.
Ways to correct it
Get a gait analysis of your running style that will highlight if you have this issue, tend to over-supinate or simply have a neutral gait. Almost all podiatrists and sports therapists will provide this service. You can also find some specialty sports shops they may be able to help you out as well.
Another effective aid for those who over-pronate is to choose the best running shoe. However, with various kinds of running shoes on the market now, it is difficult to choose the right running shoes for your problem. You can refer some suggestion below:
The Criteria Used For Choosing The Best Running Shoes For Over-Pronation:
Support Levels Of The Midsole
Over-pronating runners require additional support and good cushioning, especially along the midsole of the footwear. This is why we took a closer look at running shoes that featured specialized posts (areas of firmer EVA). While this type of support can come in many forms, it’s important that the focus remain on the arch side of the midsole in order to receive the maximum benefits. Improper support in the midsole can lead to increased fatigue, pain and discomfort, and even injury. This is why support levels were crucial when compiling our list.
Heel Counter And Outsole
Runners with over-pronation found that the best support comes from footwear that offered a supplemental heel wedge that adds more cushioning and impact absorption. We also took the construction of the heel counter into consideration when selecting our choices. User feedback demonstrated that it’s best to have a rigid and snug fit to help alleviate most discomfort.
Over-pronation can be tricky to correct during a run, in real time. The best method to achieving this is to use foams and padding with different levels of cushioning to give the runner a more customizable ride. Our selections feature dual density, and some tri density foams, gels, and compression technology to better assist with all the issues that this condition can cause.
Long Ride Comfort
We found that runners complained about the long term ability of running shoes to offer them comfort against over-pronation. We made sure to listen to user feedback from runners that engage in loner mileage runs to ensure that we provided our readers with comfort that lasts as long as their runs do. A running shoe’s comfort levels actually become more and more important as endurance demands rise. This can make all the difference in the world.
Form and Function
While we didn’t comprise our selection based on looks alone, we made sure to include running shoes that come in a variety of styles and colors. We understand that everyone likes making a personal selection when it comes to choosing what they put on their feet, and just because you are dealing with over-pronation issues, it doesn’t mean that you should settle for a pair of running shoes that don’t appeal to your personal sense of style. It’s important to be happy with your running shoe selection.
Other Important Things to Consider When Selecting The Best Choices.
We know that you want to enjoy all the heath benefits and therapeutic bonuses that come with a great run while minimizing your over-pronation; we’re here to help! Before you get out there an run, take a moment and take a look at some of the feedback and data we compiled from runners just like you that suffer from over-pronation. These questions may help you choose a running shoe that’s right for you. Below you will find some personal factors to take into consideration when making your choice.
Don’t Be Afraid To Try An Orthotic.
Over the counter options for orthotics have improved by leaps and bounds over the past three years. When coupled with the right choice of running shoes for over-pronation, most runners report that all issues are a thing of the past! We cannot emphasize this enough. Look for insole kiosks that can help you make a customized selection in minutes and have you on your way. You can also try insoles that have different sized and shaped inserts that you can swap out for a customized fit.
Measure Your Legs.
Believe it or not, most people don’t have legs that are exactly the same length. If one leg is too varied in length from the other, a podiatrist can help with a custom heel wedge that can easily correct the problem. If you don’t see improvement with the use of insoles, this check should be your next step. If one of your legs if over compensating for the other one, over-pronation can be an un-welcomed side effect. The good news is that this is easily taken care of.
Select The Right Size For Your Foot Length And Width.
Don’t make the mistake of only considering the length of you footwear. Width is a crucial factor in dealing with over-pronation as well as a number of other issues. If you have wider feet, or have experienced issues with the narrowness of your shoes in the past, our buying guide makes sure to comment on the width and narrowness of each shoe to help you select the right pair for you. Don’t forget that feet tend to swell at the end of the day, or after strenuous work, so measure your feet after a long run and make a size determination from there.
Know When It’s Time To Replace Your Old Pair Of Running Shoes.
From purely a safety standpoint, it’s essential to have a fresh pair of running shoes that you can count on and that can keep your feet and ankles safe from injury while you run. Keep in mind that while typical running shoes should be replaced every 300 to 500 miles, the running shoes of over-pronators tend to wear faster than others. Always keep an eye on the wear of your outsoles and uppers, and never keep a shoe longer than you should. Remember that support levels and cushioning greatly diminish when shoes are utilized for back to back days, so you might want to consider two pairs. This will allow your shoes to dry out from any moisture that has collected in them and it will also let the midsole recover from prolonged impacts.
Don’t Over Train!
Research shows that a common reason for muscle imbalances that could lead to over-pronation is over training. Too much stress on your lower leg muscles, particularly the tibialis posterior (it supports your arch) makes the body produce hormones that have been associated with over-pronation because it prevents the muscles that are supposed to aid in support to do their job. Remember that your mental endurance may outperform your physical capacity sometimes, it’s a good idea to give yourself the right amount of rest in-between long runs. Don’t over do it.
We’re confident that by taking some of these factors into consideration when making your choice, you’ll find a pair of running shoes that are perfect for you. We’ve also compiled some frequently asked questions that commonly arise when searching for a new running shoe, that might further help you along the way.
Q: I don’t have flat feet, but I still experience over-pronation and an inward roll. Why?
A: To be clear, over-pronation isn’t just an issue with people with flat feet. Even medium to low arches can lead you to transfer weight to the inner edge of the foot instead of to the ball. Check your arch support levels and make sure your next pair of running shoes have additional support.
Q: My big toe is always irritated when I go on longer runs. Is this a symptom of over-pronation?
A: It could be. Runners that over-pronate usually make the big toe and second toe do a majority of the work during their stride. However, you should also make sure that your toe box isn’t too tight or cramped. You should be able to wiggle you toes slightly while your running shoes are laced. Make sure you have room up there.
Q: Do I need to visit a podiatrist for slight discomfort?
A: Not necessarily. In fact, most runners take care of this issue on their own with the help pf the right running shoe and the use of an over the counter insole. Don’t forget that there are kiosks in most areas that can give you a custom foot analysis for detection purposes. You can also look at the wear pattern of your shoes. If the outside show the most wear and if they tilt outward when you place them on a flat surface, you may tend to over-pronate.
Q: What kind of injuries should I be concerned about as an over-pronator?
A: If you don’t compensate for over-pronation and train excessively, you may be at a higher risk for shin splints, bunions, and even plantar fasciitis because of the constant impact on your feet. Taking some time and care when selecting your overpronation shoes can go a long way and make sure that your feet stay happy and that you stay healthy.
This was our approach when selecting the right pair running shoes for over-pronation. Remember that this type of footwear can be your first line of defense against injury and discomfort. We hope this guide provided you with all the information you need when making you choice. Thanks for following along with us. Now get out there and keep running!
Here are some sources we used while conducting our research
We looked at a wide variety of sources to ensure quality information tailored specifically for our readers that tend to over-pronate. We like to utilize trusted clinical partners and manufactures when providing our readers with the most up-to-date statistics found in all our buying guides. We are also very interested in taking what everyday users have to say about specific products, and we perform our due diligence to make sure that quality research goes into every guide. Here are some sources which helped us with this guide:
- Soc Doc, Clinical Website, ,
- Running Warehouse, Running Website, ,
- Asics, Manufacturer Website, ,
- Amazon, Product Reviews, ,
- Overpronation: Why it Happens and What You Should Do About It, Active & healthy living website, ,
- The nonsensical understanding of ‘overpronation’, Research website, Feb 17, 2013 ,
- Overpronation, Clinical information website, ,
- Correcting Overpronation , Triathlon training website, Aug 11, 2008 ,
- Foot Overpronation and 10 problems it may cause, Physiotherapy informational website, ,