A process to identify your pronation type (underpronate, overpronate, or neutral gait)

Written By Ursula Clark

Your stride says a lot about your overall mobility and joint health — but how do you know if it’s helping or hurting you?

Identifying whether you underpronate, overpronate, or have a neutral gait is the first step to choosing the right footwear, managing discomfort, and preventing injuries.

Here’s an example of a process for learning your pronation type - from self-checks through to more professional assessments. Getting to a diagnosis can take time. Information can come from a range of places to give you the full picture of your stride, any issues, and how to address these.

Level 1: Self-diagnosis -your first clues

If you suspect something’s off with your stride, you’re not alone. Here are some things you can do yourself to get some clues.

Go through our Self-assessment table: Are you mostly an underpronator, a neutral pronator or an overpronator? to learn about some of the factors that contribute to a person’s stride or pronation type, and identify which gait you are most likely to have.

And here are two practical checks that may reveal pronation issues.

  • The Wet Foot Test: Step onto a piece of paper after wetting your feet.

    • A thin print (mostly heel and forefoot) may suggest underpronation.

    • A balanced curve along the arch may indicate neutral pronation.

    • A flat, full print could signal overpronation.

  • Shoe Wear Patterns: Look at the soles of your well-worn shoes.

    • Outer edge wear often points to underpronation.

    • Even wear suggests neutral pronation.

    • Inner edge wear may mean overpronation.

While these clues don’t replace expert advice, they’re useful in prompting you to take the next step.

Level 2: Footwear specialists - get a retail gait check

Many people discover their stride type while shopping for sports shoes. Sports and running shoe stores often provide in-store assessments such as:

  • Gait analysis videos

  • Foot scanning technology

  • Pressure plate tests

These quick checks help match you with appropriate footwear — but they’re not a full diagnosis. If your symptoms persist or you need more support (like orthotics), it’s time to seek a specialist.

Level 3: Foot health specialists podiatrists and physios

For a structured, professional diagnosis, visit a Podiatrist or Physiotherapist (Physical Therapist). These foot health experts are trained to:

  • Conduct physical and visual assessments

  • Use gait analysis software and 3D foot scanning

  • Assess for muscle imbalances, range of motion, or joint alignment

  • Refer you for imaging (e.g., X-ray, ultrasound, or MRI) if needed

Their goal is not just to name your stride type, but to understand your whole movement pattern and create a tailored treatment plan that may include:

  • Footwear advice

  • Orthotic prescription

  • Strengthening exercises

  • Lifestyle adjustments

Level 4: Medical experts - when things are more complex

If pain continues or you show signs of more serious structural issues, a Sports Doctor or Orthopedic Surgeon may be needed. These medical specialists may:

  • Confirm or refine the diagnosis with advanced imaging

  • Investigate underlying causes of pain or injury

  • Recommend further treatments, including surgical options in rare cases

This level is typically only needed when other approaches haven’t resolved the issue.

Summary - your path to a confident stride

Getting a diagnosis doesn’t have to start in a clinic — it starts with paying attention. Whether you’re noticing shoe wear or seeking expert advice, every step brings you closer to understanding your body better. Key points are:

  • The process that can take time. There multiple experts. For example sports retailers, GPs, physical therapists, podiatrists, and sports doctors each bring a unique perspective.

  • Tools matter: Gait analysis, scans, and x-rays can reveal details and causes of any pronation issues.

  • Each professional plays a distinct role in building a full picture of:

    • Your pronation type (underpronation, neutral, overpronation)

    • Why it’s happening (e.g. foot shape, muscle weakness, skeletal alignment)

    • What to do next (shoes, orthotics, strength training, or medical care)

Ongoing, knowing your pronation type allows you to make informed decisions — about shoes, exercises, and how to support your stride for life.

Helpful resources

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We’d love to hear from you! If you have questions, experiences to share, or ideas for future topics, please get in touch via our contact page. Your feedback helps us create more helpful content just for you!

Disclaimer

This blog provides general information for educational purposes only. It is not a substitute for professional advice. Always consult with a qualified healthcare provider, podiatrist, or physiotherapist regarding your specific needs or injuries.

Ursula Clark
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