How to choose the right sneakers ?- Part- one
If you’ve been running , you must to choose the right sneaker. So you need to know yourself .
Pronation is part of the natural movement of the human body and refers to the way your foot rolls inward for impact distribution upon landing. Understanding your pronation type can help you find a comfortable running shoe.
- Underpronators (supinators)
- Neutral pronators
- Over pronators
It’s important to find running shoes that provide the best support for your arch and pronation tendencies. If you have a normal arch, you’re likely a normal pronator, meaning you’ll do best in a stability shoe that offers moderate pronation control.
UNDERPRONATION
Underpronation (or supination) is the insufficient inward roll of the foot after landing. Again, the outside of the heel makes initial contact with the ground.
How Your Foot Contacts the Ground: outer side of the heel hits the ground at an increased angle with little or no normal pronation, causing a large transmission of shock through the lower leg.
- Push Off: pressure on smaller toes on outside of foot.
- Considered Injuries: plantar fasciitis, shin splints, ankle strain.
- Foot type: high arches.
NEUTRAL
How Your Foot Contacts the Ground: foot lands on outside of the heel, then rolls inward (pronates) to absorb shock and support body weight
- Push Off: even distribution from the front of the foot.
- Considered Injuries: less likely due to effective shock absorption, but neutral runners are not immune to injury.
- Foot Type: normal-size arches
OVERPRONATION
As with the “normal pronation” sequence, the outside of the heel makes the initial ground contact. However, the foot rolls inward more than the ideal fifteen percent, which is called “overpronation.” This means the foot and ankle have problems stabilizing the body, and shock isn’t absorbed as efficiently. At the end of the gait cycle, the front of the foot pushes off the ground using mainly the big toe and second toe, which then must do all the work.
How Your Foot Contacts the Ground: foot lands on outside of heel, then rolls inward (pronates) excessively, transferring weight to inner edge instead of ball of the foot
- Push Off: big toe and second toe do majority of the work
- Considered Injuries: shin splints, plantar fasciitis, bunions, heel spurs
- Foot Type: low arches or flat feet
The relation of feet type and pronator ?
- Low arches runners often cause overpronation
- Normal arch often cause the normal pronation
- low arches or flat feet are not sure , maybe underpronation or over probation .
How to chose the right sneaker?
If you’re an overpronator, here are a few tips to help you find the right shoes for your feet.
- Wear shoes with straight or semi-curved lasts
- Look for motion-control or stability shoes with firm, multidensity midsoles and external control features that limit pronation
- Use over-the-counter orthotics or arch supports
If you’re an underpronator, here are a few tips to help you find the right shoes for your feet.
Wear shoes with curved lasts to allow pronation
Look for lightweight trainers as they allow more foot motion
Check for flexibility on the medial (inner) side of the shoe