I played four years of Soccer and Basketball during High School which required a lot of running, then all of sudden the least I could run was 1-half mile without pain. So I started searching for a solution to my running problem and discover that I was an under pronator.
After searching and hearing others speak on how their foot wear was a complete turnaround, I myself decided to give it a try, and let me tell you the results was amazing! In a few short weeks my posture has improved tremendously and I no longer suffer from lower back pain.
Most Common Under Pronation Injuries And How To Prevent Them
Under pronation is a condition where the degree of pronation of the foot causes it to turn inward making the person walk on the outside edge of the foot. This type of orientation causes problems in locomotion and at times also causes injuries.
What Causes Under Pronation?
Before knowing the most common under pronation injuries and how to prevent them, let us first determine the causes of under pronation. Most experts suggest under pronation is a result of heredity or a congenital anomaly. In this condition the feet lie cramped or twisted inside the uterus. To adapt to the twisting or cramping, the tendons, ligaments and other soft tissues become hard or rigid. As a result, the ankle turns inward and the arch of the foot is pulled upward.
Common Under Pronation Injuries
Because of the abnormal positioning of the foot, injuries become a common result. Here are the most common under pronation injuries and how to prevent them.
• Stress Fractures
Number one in our list of the most common under pronation injuries and how to prevent them are stress fractures. Stress fractures are minute fractures in the bones caused by enormous stress or forces applied on them. People with under pronation often have stress fractures because the muscles and the foot arches are impaired, thus these structures cannot fully absorb the stress or forces thereby causing the neighboring bones to crack. To prevent stress fractures, wear under pronation shoes while walking or during workouts and allow yourself ample rest time from any workout regimen or vigorous activity.
• Tibial Stress Syndrome
Most commonly known as shin splints, this is a condition characterized by a dull persistent pain on the shin specifically the posterior tibialis tendon and anterior tibialis tendon. The pain usually worsens with exercise. This is a common injury for both under pronation and over pronation and is considered as an overuse injury. Because the foot is in an abnormal position while walking, surrounding structures such as the Achilles tendon, the ankle and the shin adjust to maintain proper locomotion. Over time they also become injured and overused, and one of the resulting conditions is tibial stress syndrome. Tibial stress syndrome can be prevented by wearing shin supports or shin guards. Patients with under pronation are also advised to refrain from activities that may injure the shin such as running or excessive walking downhill.
Another common injury experienced by under pronators is metatarsalgia. Metatarsalgia is tissue inflammation of the balls of the feet. Inflammation is commonly experienced on the third and fourth toes although the tissues under the big toes are also affected. Metatarsalgia presents itself as stabbing or burning pain in the ball of the feet which worsens upon bearing weight and usually subsides upon resting. At times a numbing and tingling sensation is felt or at times the sensation is comparable to having a bunch of socks or a stone inside the shoe. Knowing the most common under pronation injuries and how to prevent them is important in managing under pronation.
How to Pick the Best Running Shoes for Underpronation
When you are considering different shoes, if you want to learn how to choose the best running shoes for an underpronator, there are several factors to keep in mind. Depending on the severity of the underpronation, where you tend to carry your weight, and the balance (of your feet), there are different shoes for different people. As a runner, you have to find something that is comfortable, but also protects the feet. So, considering these factors will help you select your shoes. If you want to learn how to choose the best running shoes for under pronator, some factors to consider include:
- seeking out more ergonomic styled running shoes;
- extra cushioning in the midsole should be sought out (helps alleviate the shock bones and joints will take);
- looking for a flexible midsole is also something to consider when you want to learn how to choose the best running shoes for under pronator (to help encourage pronation, and an even running surface); and,
- looking for shoes that are lightweight (easier to help in stabalizing the feet).
Each of these factors will help you in getting the right fit and stride, and help take pressure off the bones and joints, and put the pressure on the midsole when you are running. There are many guides which will teach you how to choose the best running shoes for under pronator, but making sure you try on several pairs, and consider these factors, is something that will make the final decision easier to make.
Comfort, low gait levels, and the ability to have the shoes absorb a majority of the shock (as opposed to your bones and joints) are some of the main factors to keep in mind. Lightweight and a moderate arch are a couple features to consider as well.
Heavier shoes are more rigid, so lightweight shoes will allow for more resistance. With a moderate arch, you are going to help even out the foot, to ensure you are absorbing the shock throughout the entire foot, as opposed to the big toe and second toe (which is usually the case with under pronation).
Lastly, you have to consider a running shoe that is rigid and hard (it is possible that the shoe has too much stability, which is not a good thing). It should allow for ease of movement, and balance your feet, but the shoe should not be so rigid that you have no flexibility whatsoever, which can result in injury, and possibly making the pronation issue worse than it already is. Regardless of brand you choose, there are several factors to keep in mind when you are an under pronator.
Considering each of these factors, and possibly speaking to a podiatrist before you choose your next pair of running shoes, are some things you may want to consider doing, when you want to learn how to choose the best running shoes for under pronator, and when you want to ensure you end up with the right running shoes to avoid injury.
10 Best Running Shoes For Under Pronator Foot Problems
Before finding the 10 best shoes for under pronator you have to have an understanding of what this problem is and the affects this has on your feet. Under pronation is when the foot has a rolling action outward from the ankle. This is also called supination and can cause pain and tissue damage if it is severe enough. It is so important to find and use the best shoe that you can when you do intense exercise to protect not only your feet but also your knees and hips from injury.
High impact exercise demands that you research and use the best protection on your feet that there is. You have to know your own feet and stride to know what kind of shoes to wear for the best possible protection. Because of the improper way that the feet hit the ground there is pain involved with this condition. Some pain in the arch of the foot and heel is a very common symptom. Additional painful knees and back because when you don’t stride correctly it throws everything out of alignment and causes pain.
The main cause of the heel pain is caused by the pressure and stretching of the plantar fascia ligament located on the bottom of the heel and foot. Read this if you suffer from plantar fasciitis and the best shoes to wear). It is attached to the heel and runs on the bottom of the foot heading towards the toes. The pronating problem can also cause small tears of this ligament which causes severe heel pain. The under pronation problem is sometimes caused by improper fitting shoes that give the feet little support and causes under pronation.
Doing repetitious activities and stress can also cause this problem and not giving your feet the proper support when you are in heavy activity will give birth to foot problems.
The following is a list of the 10 top shoes for under pronation and a brief description of each:
- Adidas Response Cushion – This shoe has a great rubber sole, molded insole and a mesh synthetic upper
- Adidas Supernova cushion – A great lightweight grip and has a cushion from a blown rubber sole
- Asics Gel – Nimbus II – A great platform feel and unmatched cushioning with a lightweight upper and wide platform
- Brooks Glycerin 8 – This shoe has an outsole made of rubber which makes it very durable with a lightweight synthetic mesh upper
- ASICS Women’s GEL-Flux Running Shoe – A great running shoe with plenty of toe room and it has good traction and is breathable
- Newton Running Gravity – A low impact with a great energy return and having great flexible
- Nike Air Pegasus – Full length air sole and a snug fitting shaped heel cup with a very light weight build
- Nike Air Zoom Elite – Lightest shoe from Nike with stitch free overlay in the middle of the foot
- Mizuno Wave Rider – Ultra lightweight running shoe with foam in the tongue to help wrap the foot
- Saucony Pro Grid Stabil CS – Light and supportive with breathable nylon mesh running shoe
These are just a few of the top shoes for high impact exercise that are on the market. You will feel better and spend a lot less down time from injuries if you wear the best pair of shoes for your hard working feet.