Pronation is the tendency of the foot to roll inward during running or walking. Some pronation is normal in most people, but excessive pronation can cause injuries over time, including runner's knee and shin splints. You can always get your gait analyzed by experts in a running store, usually at no charge. A simple home test can also help you determine your level of pronation.
Put a layer of water in a shallow pan.
Place your foot into the pan and wet the sole.
Remove your foot from the water and make a footprint onto a heavy piece of paper or thick piece of cardboard.
Examine your foot print, paying particular attention to the image of the arch. If you see an imprint of almost the entire bottom of your foot, including the arch, your foot is flat, indicating overpronation. If you see half your arch, you are a normal, healthy pronator and can wear just about any type of shoe, says Runner's World. When you see very little or no arch, you are a supinator or underpronator.
- If you pronate moderately, you'll need running shoes with built-in support. Excessive pronators may require motion control shoes to correct for the problem. Underpronators are best off with a neutral shoe.