Identifying your pronation type: underpronation, overpronation, or neutral pronation

DiagnosisUnderpronationOverpronationNeutral pronationPronation typeStride assessmentGait patternsShoe wear patterns

13 May

How do you know if your stride is helping - or hurting - you?

Whether your feet tend to roll outwards (underpronate), inwards (overpronate), or fall somewhere in between, your stride can have a big impact on your wellbeing. For example, your risk of injury, level of comfort, and how well your footwear works for you.

Understanding your gait helps you make proactive choices such as the activities you do and the footwear you rely on - and make improvements over time.

Identifying your pronation type doesn’t necessarily start with a medical diagnosis. Insight can come from multiple sources — from simple self-checks through to expert assessments. Putting all this information together builds a picture of how you move, where your issues may lie, and what to do about them.

Below are some of the ways people learn about their pronation type — often gradually, and over time.

1: Self-assessment: when something feels ‘off’

For many people, the first clue is simply noticing discomfort For example pain during or after sport, or fatigue from long periods of standing, or shoes that never seem to feel quite right.

Self-checks don’t diagnose a problem, but they can highlight patterns worth paying attention to. Two straightforward self-assessments include:

Shoes wear patterns
Take a 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.
Your wet foot test
Step onto a flat surface (or piece of paper) after wetting your feet. Look at the print your feet make.
- 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.

While these clues diagnose a problem, they highlight patterns worth following up.

For more clues, see our Self-assessment

2: Footwear specialists: experience plus gait tools

Sports footwear specialists are often skilled at matching shoes to how someone moves. Many stores use treadmills, gait analysis tools, or 3D foot scanners to assess pronation and foot shape.

While this can be very helpful for footwear selection, ongoing pain or recurring issues may still benefit from assessment by a healthcare professional — particularly one specialising in foot health.

3: Podiatrists and physiotherapists: deeper gait insight

Podiatrists and specialist physiotherapists (physical therapist) are trained to understand your natural gait. As part of your consultation, they may:

Conduct physical and visual assessments
Use gait analysis software and 3D foot scanning
Look for muscle imbalances, range of motion, or joint alignment
Refer you for imaging (e.g., X-ray, ultrasound, or MRI) if needed.

Some of the outcomes you may get include:

Footwear advice
Orthotic prescriptions (tailored insoles to fit into your shoes)
Strengthening exercises
Lifestyle adjustments

In some cases they may refer you to a medical expert.

4: Medical experts: when things are more complex

Medical specialists are usually involved when symptoms persist or when more complex structural issues are suspected. For example to:

Confirm or refine the diagnosis with advanced imaging
Investigate underlying causes of pain or injury
Recommend further treatments.

Summary

Understanding your stride doesn’t have to start in a clinic — it starts with paying attention.

Diagnosis is often a process that unfolds over time and may involve different professionals. Sports retailers, GPs, physiotherapists, podiatrists, and sports doctors each contribute a unique perspective.

Together, these insights help build a clearer picture of:

Your pronation type (underpronation, neutral, or overpronation)
Why it’s happening (foot structure, muscle strength, alignment, or movement patterns)
What to do next (footwear, exercises, orthotics, lifestyle changes, or medical care)

Knowing your pronation type allows you to make informed, practical decisions — supporting your stride not just for today, but for life.

Helpful resources

Try our Self-assessment: Are you mostly an underpronator, a neutral pronator or an overpronator?
Our related blog Case study: diagnosing pronation issues - a step-by-step journey shares one person’s journey demonstrating how pronation issues often need time, expertise, and a multi-disciplinary approach to fully understand what is happening.

Contact us

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, such as a podiatrist, regarding your specific needs or injuries.

Ursula Clark