Hva er pronasjon

What is pronation, underpronation and overpronation?


Our body has its own system that is there to absorb shock and this is what is called pronation. It is a rolling movement that occurs when we put the foot down on the ground and normally it starts so that it starts on the outside of the heel before it rolls further forward towards the big toe. It is an important function in our body that exists to distribute the load the foot is facing.

joggesko med god demping for underpronasjon


That weoverpronatesoroversupplyis something we are usually born with and it is important to remember is that it is something that is completely natural. For some reason, it happens that some are born stronger in a certain way and in certain areas than others, which can further lead to problems. One can shape a number of injuries that accrue from the wrong footwear to the type of pronation one has. One way to find out what fits you perfectly is by trying on different shoes and feeling what is most comfortable for your feet.


Byoverpronationyou will notice that the inside of the foot at the ankle gets an excessive inward movement in the foot when it hits the ground when walking or running, but when you sit comfortably on a chair, the overpronated foot will look completely normal. 

In other words, you only see a change in the foot when you emphasize it, and the situation in the foot changes to a lesser extent when you have support under the foot from, for example, soft surfaces such as blankets. The problem that comes from overpronating is the amount of time the foot stays in during the pronation movement and how deep it goes; which prevents the foot from continuing to move and recovering to supine.

Every step we take when we overpronate leads to an imbalance in the body and further an excessive wear and tear in tendons, joints, muscles and ligaments.

Typicalsymptomsone can experience with overpronated feet are among others:

  • Plantar fasciitis / heel spurs
  • Achilles tendinitis
  • Pain in the sole of the foot
  • Back pain
  • Osteomyelitis
  • Knee pain

How you can check at home if you may have overpronation in the foot, we will explain later in the article.


Byunderpronation your feet may be stiff and have a higher shake and arch. In some cases, it may be that only the heel and toes come into contact with the surface. The load will then be excessive in contrast to those who have a more normalized pronation. This means that someone with underpronated feet badly needs a good dealshock absorptionto prevent the load from causing damage.

The reason why your feet may have supination is usually congenital, but it can also be caused by a weakness in certain muscles in the foot, ankle or leg - the weakness may be a result of:

  • Wrong footwear
  • A misalignment in the body
  • Or an injury you have suffered in the foot that created problems for muscles or tendons

A foot that is excessively supine will not be able to adapt to the surface it walks on and the muscles and bones that are around the foot must work harder to maintain balance. It will over time create tension in various parts of the body, including the legs, knees, hips and back - and will lead to injuries. If it does not scare, then it is more easily explained so that it throws a stick in the wheel of your whole body and will give misalignments and damage if the problem is not corrected.

In the same way as overpronation, you will be able to notice if you have this type of pronation when you put pressure on the foot. In contrast to the overpronation, those who underpronate will see that the foot is angled outwards.

What can you do yourself:

  • Use shoes that provide extra good cushioning and that possibly provide the extra support in the longitudinal arch of your foot.
  • Try to avoid high-heeled shoes and shoes with thinner soles, if you have shoes with a thin sole buy an insole that can provide a little extra support.
  • Try to avoid walking and running on hard surfaces such as concrete floors and the like as the foot thrives better on soft surfaces. This is to facilitate the stimulation of the foot's muscles and joint function. If you work in a hospital or similar where there is a hard surface, invest in shoes that have good cushioning so that the heel does not wear out with you.


How to check it yourself

Instructions for overpronation:

A quick and easy way to see if you are overpronating is to look at the underside of the shoes you normally wear, and look at where you have had the most wear. If it is the case that most of the wear is on the inside of the sole near the heel and near your big toe, there may be a high probability that you are overpronating. You may also notice that your shoes lean inwards if you look at them on a flat surface.

The next step is to take off your socks and look at your feet barefoot. If you have a low arch in the foot or flat feet / flat feet then this can be another sign that you are overpronating..

Those who overpronate also notice a number symptoms ;

    • Pain in the heel or arch of the foot
    • Flat foot
    • Hard skin
    • Pain in knee, hip or back
    • Hammer toe 

Another ingenious thing to do to check if you are overpronating is to look at the front of your leg. Follow the leg that goes from the knee all the way to your ankle. If it goes towards the inside of your foot, you may be overpronating. Ideally, one wants the leg to be brought to the little toe or the toe next to it.

Guidance for underpronation:

You can use the following methods to examine yourself at home if you have excessive supination ,   another word for underpronation, in your feet

As with overpronation, you can check your shoes for where you experience the most wear. Normal wear on shoes goes from the outside of the edge to the heel, towards the middle of the shoe. If instead it turns out that your shoe has more wear on the outer edge of the sole, then you can be one who supinates.

The next step is again to take off your socks and look at your feet barefoot. But this time we want you to get your feet wet. Do it and with all your weight, step on a surface or surface where you can easily see your footprint; you can also use brown or dark paper, or similar, to make it visible.

If about half of the arch of the foot appears, then you most likely have normal pronation. If, on the other hand, it turns out that very little or no sign of arch is visible, you probably have underpronation.


Running shoes and overpronation

Those who have an overpronation in the foot will prefer shoes that have good cushioning and support to counteract excessive strain and prevent injuries. Oursrunning shoes has been fed in with very good cushioning and provides the support your feet need if it turns out that you are overpronating. check outsneakers our here!

Do you want to read more about shoes suitable for training Check out our article on how to find the right shoe! 

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