Your daily routines — from the shoes you slip on in the morning to the way you move through your day — can influence how well your feet absorb impact, stay aligned, and avoid injury.

Understanding which lifestyle factors impact your pronation gives you the power to changes. Even make small, intentional changes can help prevent injury, and improve comfort and long-term mobility.

In this section:

This image highlights an example of a daily activity – in this case walking up ramps.

Checklist: Lifestyle factors that support healthy pronation

Use this list to reflect on the habits and routines that may be helping - or hindering - any pronation issues. These apply to underpronation, neutral pronation, and overpronation.

  • Daily footwear choices
    Do you wear the right shoes for your pronation type - even outside sport? Prioritize footwear that suits your pronation type for everyday use - including at work or home.

  • Home and work environments
    Do you stand for long periods? Ergonomic flooring (like anti-fatigue mats) and supportive shoes can reduce strain if you're on your feet often.

  • Weight and nutrition
    Are you maintaining a healthy weight and balanced diet? Reducing excess body weight eases pressure on your feet and joints.

  • Custom orthotics in multiple shoes
    Do you use orthotics across different shoe types? Try them in casual shoes, walking shoes, and sport-specific footwear to ensure consistent support.

  • Exercise and rehabilitation
    Are you doing any foot-strengthening or mobility exercises? Exercises can be incorporated into daily routines to strengthen the feet and ankles, help improve foot function and reduce strain

  • Activities and sports
    What are your main sports or recreational activities? For example, running, walking, badminton, golf, tennis? Or hiking, gardening, home maintenance? Do you understand how these may affect any pronation issues you have. While there are high-impact, forward-motion sports like running, other sports and activities may affect your foot posture and require modifications or prevention plans tailored to your pronation type.

    • For example, even for an indoor golfer (simulators, driving ranges), consistent repetitive swings can place significant stress on feet and ankles, making pronation management critical.

Disclaimer: These suggestions are general and may not suit all situations. Always seek advice from healthcare professionals to develop a plan that’s right for your body, activity level, and goals.

Three-part model: taking charge of lifestyle factors to support pronation issues

Taking charge of lifestyle factors which are unique to you, and in your control, can play a significant role in managing your pronation issues - both in the immediate and long term!

This practical and simple three-part model to make changes may help - based on a cycle of Plan/Do/Review.

  1. Plan - Use the checklist (above) as a starter to reflect on the lifestyle factors that support healthy pronation.

    • Plan what and how you are going to adjust your lifestyle.

  2. Do - Make the required change(s) or adjustment(s).

    • Lots of small adjustments add up over time!

  3. Review - Review how these changes are going

  • Tracking changes over time
    Are you checking in with your body? Life changes, such as aging, weight shifts, or new jobs, can alter how you need to manage your pronation issues.

  • Responding to symptoms
    Do you notice new discomfort or recurring pain? Prompt attention to symptoms allows for early intervention and proactive management.