Concerned about pronation?

Pronation - the motion of your feet when you walk or run - matters.

What pronation means

Everyone pronates.

This video Walking and Pronation (OrthoInfo, American Academy of Orthopaedic Surgeons) explains what pronation is, the different pronation types and why it matters.

This image of a foot health professional examining a foot, shows part of the process for diagnosing underpronation or supination.

The three main pronation types

Underpronation (supination)

Your foot rolls outward too much.

This reduces shock absorption and places more pressure along the outer edge of the foot, increasing the risk of strain or injury — especially in the ankles and lower legs.

Overpronation

Your foot rolls too far inward.

This places stress on the inner foot and can contribute to alignment issues, joint fatigue, and discomfort that travels up through the knees and hips.

Neutral pronation

Your foot rolls inward slightly to absorb shock.

Weight is distributed evenly through the stride. This is generally considered the most efficient and balanced gait pattern.

Related resources

Self-assessment: What does your stride suggest?

Select the (+) icons below for an overview of the signs and patterns of each pronation type.

  • Physical characteristics - You (and sometimes others in your family) may have:

    • High arches

    • Hip or knee issues

    • Bowlegs (knees angled outward)

    Weight distribution - Stand barefoot and check if:

    • There’s more pressure on the outer edge of each foot

    • Your arches feel high or stiff

    • Your ankles tilt outward slightly

    Shoe wear - Check your shoe soles after 3–6 months wear for heavier wear on the outer edge (especially from heel where you land)

    Footprint test - Check your footprint. Wet your foot then see if you have a thin outer footprint with a large gap through the arch (which suggests higher arches, common with underpronation)

    When you walk or run:

    • Do you land more on the outer heel?

    • Do you push off through the smaller toes?

    • Does your stride feel rigid?

    Common discomfort - you may feel:

    • Tight calves or outer shins

    • Ankle instability

    • Tension along the outer ankle

  • Physical characteristics - You (and sometimes others in your family) may have:

    • Flat or low arches

    • Hip or knee issues

    • Knock knees (knees angled inward)

    Weight distribution - Stand barefoot and check if:

    • There’s more pressure toward the inside edge of each foot

    • Your arches flatten

    • Your ankles roll inward

    Shoe wear - Check your shoe soles after 3–6 months wear for heavier wear on the inner edge (especially on the inside heel where you land, and the big toe where you push off into your next step)

    Footprint test - Check your full footprint . Wet your foot then check the print to see if there is little arch visible (this often indicates flatter arches and overpronation).

    When you walk or run:

    • Do your feet roll inward during each step?

    • Do your knees tend to drift inward

    • Do you push-off mainly through the big toe

    Common discomfort - you may feel:

    • Inner ankle fatigue

    • Arch collapse after long walks or periods of exercise

    • Knees tracking inward

  • Physical characteristics

    • No obvious foot, knee, or alignment issues

    • Straight leg alignment

    Weight distribution - Stand barefoot and check if:

    • Your weight feels evenly distributed

    • Your arches maintain shape comfortably under load

    Shoe wear - Check your shoe soles after 3–6 months wear for even wear through the heel and ball of the foot

    Footprint test - Check your full footprint (wet your foot first) to see if there is a moderate arch visible in the footprint

    When you walk or run - is there:

    • Smooth heel-to-toe motion

    • No noticeable inward or outward collapse

    • No consistent discomfort after activity

    No discomfort of pain - nothing stands out — your stride feels consistent day to day.

Getting a professional diagnosis

If you show a tendency to underpronate or overpronate, you may want to get more professional advice on what’s happening with your stride.

Select the (+) icons below for a brief overview of some of the experts who may help.

    • Often act as a first point of contact and assess your symptoms.

    • Refer you to the relevant specialists such as a physiotherapist or sports medicine doctor.

    • Assess your mobility, joint function, muscle strength, and pain triggers.

    • Identify mechanical imbalances through observation and hands-on testing.

    • May recommend temporary supports, for example a moon boot to promote rest of a joint, and prescribe exercises.

    • May refer you for medical imaging or a specialist review if structural issues are suspected.

    • Provide a medical diagnosis supported by imaging, for example x-rays and MRIs.

    • Identify underlying skeletal contributors such as bow legs or joint misalignment.

    • Often lead an overall treatment plan and works closely with physical therapists and podiatrists to implement it.

    • Specializes in foot and lower limb biomechanics.

    • Performs gait analysis (often using treadmill video capture or pressure mapping).

    • Can use 3D foot scanning to evaluate arch type, foot pressure zones, and structure.

    • Prescribes custom orthotics tailored to the individual’s pronation pattern.

    • Advises on footwear features for your pronation type.

    • Often have analysis tools to evaluate the stride and pronation type and match this with appropriate footwear.

    • Helps translate clinical recommendations into practical shoe choices.

    • Ensures shoes fit both foot shape and orthotics properly.

    • Offers brand and model options that support alignment goals (for example you may need cushioning or motion control features).

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