Do you constantly suffer from shin splints while running? Are you always spraining your ankle? Have you ever been told you have “flat feet”? If you’ve answered yes to any of these questions, the source of your pain may be the shoes on your feet.  

According to the Stretching Institute, these symptoms are all signs that you are suffering from one of the two types of extreme foot pronation: overpronation and supination. An estimated 70% of the world’s population suffers from one of these extreme cases of pronation.  

What is Overpronation? What is Supination?

Pronation simply refers to the inward roll a foot makes during normal motion as the heel strikes the ground and rolls inward. Every person’s foot has a certain degree of pronation that is considered normal. However, some feet have excessive amounts of inward rolling (overpronation) or outward rolling (supination) during the foot’s normal movement. Either of these extremes can result in detrimental ailments to the overall health of the foot.  

How do I know if I suffer from it?

You can do an at-home test to figure out your pronation. All you need is a brown paper bag, water, and your foot.

    •    Step 1: Lay the brown paper bag on the floor
    •    Step 2: Submerge your foot in a container of water (such as a bathtub)
    •    Step 3: Step firmly onto the brown paper bag, stamping the footprint on to the bag.
 
What do you see?

If the stamped image on the brown paper bag contains no defined arch, you are overpronated. On the contrary, if your footprint has a high arch or barely visible one, you are suffering from an increased degree of Supination.

How can you fix it?

The most common forms of treatment for these conditions are the implementation of orthotic inserts or the purchase of special workout sneakers that support the weak portions of the foot movement. Visit your local athletic shoe store for sneakers that are made specifically for each foot type. Many stores offer free gait analysis that match you with your ideal fit.

Runnersworld.com also offers a great and easy way to shop for the perfect running sneaker with a few clicks of the mouse. The Running Shoe Finder on the site allows for you to select specific needs for your sneaker and matches you with the perfect one. Brands such as Asics and Brooks manufacture running shoes that cater specifically to feet with overpronation and supination. However, more severe cases will require you to seek the help of a podiatrist.

Stop killing your feet with every stride on the treadmill or pound to the pavement; invest in a great pair of sneakers. Having a great sneaker is crucial to a healthy lifestyle and in the end will provide enough support to rid you of uncomfortable workouts for good.

Shelika Baez is a freelance writer.