Understanding Pronation

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Normal pronation occurs when the outside of your heel makes initial contact with the ground. As weight shifts from heel to toe, the foot rolls inward about five percent, optimally distributing the force of impact. At the end of the gait cycle, you push off evenly from the front of your foot.

Overpronation is when the foot rolls inward more than the ideal five degrees. The force of impact isn’t absorbed as efficiently, and the foot and ankle have problems stabilizing the body. At the end of the gait cycle, the big toe and second toe do most of the work in pushing off.

Underpronation is when the foot rolls inward at less than four degrees. The force of impact is therefore concentrated on the outside area of the foot. In the push-off phase, most of the work is done by the smaller outside toes.