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Pronation: Friend or Foe? What Runners Need to Know

Ever been told you need stability shoes because you “overpronate”?

Or that your foot mechanics are the reason you keep getting injured?

Maybe someone even blamed your neck pain on pronation. Yes, that actually happened.

Here’s the truth: Pronation isn’t a problem—it’s a normal, necessary movement. And despite what you’ve heard, it is not the root cause of every running injury.

What the Research Really Says

Older thinking suggested that 60 to 90 percent of running injuries were caused by pronation. But newer research, including a 2014 study of nearly 1,000 runners, challenges that outdated belief.

The real story? Pronation itself doesn’t cause injuries. Instead of trying to “correct” it, we should be looking at how it affects load on the body, because that’s what actually matters when it comes to injury risk.

Pronation in Motion: What to Pay Attention To

Your foot doesn’t move on its own—it’s part of your whole running form.

If you’re worried about how you move, here’s what actually matters:

Where you start and finish – If you land in a really supinated (high-arched) position, your foot has to go through a bigger range of motion to get to mid-stance. That can put more strain on certain muscles like the Tibialis Posterior.
Your stride width and step rate – A narrow stance or a low step rate can lead to more excessive foot motion, which could contribute to certain injuries.
What’s moving—the shoe or your foot? Sometimes, what looks like a lot of pronation is just the shoe shifting, not your actual foot mechanics.

Pronation isn’t bad, but if you’re dealing with recurring foot, ankle, or lower leg pain, adjusting your running form or training habits might help.

How to Manage Load Instead of ‘Fixing’ Pronation

If you’re struggling with aches and pains, it’s not about stopping pronation—it’s about reducing unnecessary strain.

Here’s how you can do that:

Shoe selection: A shoe with a higher heel-to-toe drop, firm heel counter, and medial support can help reduce excessive stress on the foot.
Gait tweaks: A slightly wider stride or increasing your step rate (if it’s low) can reduce excessive pronation without forcing unnatural changes.
Strength training: Building up your calf muscles and Tibialis Posterior can improve your foot’s ability to handle load and absorb impact.
Cross-training: If running is flaring up an issue, activities like cycling or pool running can keep your fitness up while your body adapts.

Bottom Line

Pronation isn’t the enemy. It’s a normal movement that helps your body absorb impact.

But if you’re dealing with pain, small adjustments to your gait, training routine, or footwear could be the key to staying healthy and running strong.

If you’re not sure what’s best for you, let’s figure it out together. I’ll help you pinpoint the real issue and create a plan that keeps you running without unnecessary injuries.

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