What is a neutral pronation?

The type of pronation can be determined by looking closely at the runner's footwork when landing and pushing off. The distribution of abrasion marks on the soles of old sneakers is also a good indicator.

How to choose sports shoes

Sneakers have been a part of our lives for a long time. The selection is so large that it's easy to get lost. And you like this model, and that one looks good too. How to choose the right sports shoes? First, ask yourself what purpose you are buying them for. And based on this purchase.

• Run. Sneakers for this sport have many features. Decide where you will train? If you're working out at the gym, your pair should be made of textile or synthetic. These are wide-pored materials that allow your feet to 'breathe'. If you want to jog in the park, a combination of genuine leather and synthetic is possible. Leather or suede protects against stones and fine mesh protects against dust and dirt. Soles should be soft for the gym and stiff for the street.
• Football. For this sport, you should choose a pair with studs. But there is a nuance: whether you play indoors or on the court. Ask the store where you buy your sneakers for advice. The only thing that should remain the same is that the upper is made of natural material.
• Go. In this case, the shoes should be comfortable and practical. Try to choose a model made of leather, suede or nubuck. Pay particular attention to the sole. Modern technology makes it possible to create a rocking effect. In this case, the load is correctly distributed throughout the body, the spine is relieved, and the legs are less tired.
• Fitness. Since it is an active sport, the trainers or supervisors must be able to withstand heavy loads. This is easy to do with the skin. Air membranes in the shoe allow the foot to breathe and keep moisture away. Casual shoes should be lightweight to keep your feet comfortable.
• Hike. This type of leisure activity puts a lot of strain on your shoes. When buying shoes before a hike in the mountains or in nature, pay close attention to the sole. It should be knurled and durable. The upper can be made from a combination of natural and synthetic materials.

Universal rules

• Size. The size of the shoes should be chosen so that the big toe does not protrude beyond the tip of the sneaker by at least 3-4 millimeters. What is the reason for that? When you run, your foot increases in length and width, and if the size of the sneaker is just right, running won't be fun and will only lead to injury. For the same reason, it is better to measure running shoes in the evening when the foot is swollen from the day's exertion. It's a good idea to bring your running socks and orthotics to try on if you use them.
• The weight of a running shoe. 'Lightweight sneakers are not always a good choice. Lightweight models are suitable for competitions so that the shoe feels as little as possible on the foot. The weight of a running shoe consists of the cushioning inserts, closures and other technologies. These will help you feel good the day after the race. But a pair shouldn't be heavier than 400g,' says Igor Brykov, RunLab's footwear expert.
• The outsole and upper of a running shoe should be flexible and soft in the forefoot area. Look for abrasion-resistant rubber inserts in the heel and toe areas, where the most pressure is applied.
• Damping. This is usually located in the heel area, sometimes also in the toe area, but there is also a variant in which the cushioning is evenly distributed across the sole. All manufacturers of high-quality running shoes indicate where the cushioning is located in the shoe.

Every six months, global footwear brands release new models with a focus on cushioning and technology.
For example, Under Amour's new UA HOVR running shoe series consists of two models: Sonic and Phantom. Thanks to innovative materials and a cushioning system, these shoes perfectly absorb shocks and return energy. The runner therefore retains the feeling of weightlessness, regardless of the distance covered. The sole is extremely durable and does not wear out.

Design features of an aerobic trainer

Today's sneakers are often the epitome of state-of-the-art technology that not only enables safe movement, but also improves the running performance of health-conscious people. A standard pair of fitness shoes consists of these parts:

1. The upper area, which consists of a mesh of leather or fabric. It promotes air circulation and protects against environmental influences.
2. An outsole that has cushioning and stabilizing properties.
3. A heel that holds the foot in place.

The upper area must have the following properties:

Allows the foot to move when pushing off the surface. If this space is too small, the muscles and tendons are restricted in their movement, which leads to cramps and pain in the foot.

They are made of plastic or composite material and are primarily used to reinforce the attachment of the heel area to ensure a stable foot position. The stiffness of the heels depends on the loads experienced during fitness activities.

This is the name of the special recess in the back of the sneaker, which is intended to protect and support the tendon during movement.

The sole of a running shoe consists of three layers:

It is a removable part of the shoe that creates a more comfortable environment for the athlete's foot.

It is needed to evenly distribute pressure and absorb the athlete's physical exertion while running.

The part of the sole that is in direct contact with the ground is also called the tread.

When choosing shoes, pay attention to the profile of the sole:

1. A straight sole provides good support under the arch of the foot, but has more weight, which is not always comfortable during fitness training.
2. A curved sole is lighter but offers less support.
3. The semicircular sole combines the best properties of the two types mentioned above: it is light and still supports the foot well.

Testing foot pronation when selecting fitness trainers

Pronation is a physiologically normal joint position that mitigates the effects of physical activity on the joint during movement. The simplest and most accessible at-home version of the test is the wet foot test. To carry out the experiment you will need a sheet of paper (preferably brown packing paper) and water. Gently wet your foot and place it on the paper for a few seconds. If the print is not visible on the paper, you can use paint. The type of pronation is determined by the impressions created:

The pattern is characterized by a wide footprint without a clearly defined curve line between heel and toe. With excessive pronation, the foot 'tips' inwards, disrupting the natural cushioning. In this case, you should choose shoes that optimally support your foot for fitness training.

The space between the heel and the toes has a distinctly curved line, the thickness of which is approximately half the width of the toe. In this case, one can speak of normal pronation, in which the person has no problems with mobility - a standard type of trainer is suitable.

A very thin and sometimes broken line is left on the blade between toe and heel. In this case, the lower leg is put under a lot of strain, so the athlete should choose shoes with cushioning.

In addition to the water test to find the ideal fitness equipment, it's worth taking a look at the soles of your normal shoes to get a feel for your individual feet:

1. With poor pronation, the feet are turned outwards and the toes push outwards. The shoe is characterized by severe wear on the outer part of the sole. In this case, neutral shoes are suitable for fitness training.
2. With neutral pronation, the athlete pushes off with the forefoot so that the shoe is characterized by even wear. The neutral shoe type is suitable for running.
3. With slight overpronation, the pressure is on the big toe, so the inner part of the sole is put under greater strain. A stabilizing model is suitable for this type of shoe.
4. Severe overpronation is characterized by severe wear on the inner edge of the sole, particularly in the big toe area. The athlete experiences high pressure on the lower leg. Therefore, motion control shoes that combine high foot stability and impact absorption are preferred.

PRONATION

People often ask about pronation, and many people don't even know what it is. So today's post will be about it.

Pronation is the way the outside of the foot is positioned when walking and running.

There are three types of pronation:

1. Hyperpronation – a sharp lowering of the arch of the foot, excessive pronation of the foot on the inside. To prevent injuries, we recommend running shoes with Duomax technology (inner foot support), as found in models such as the GEL-KAYANO, GT-1000 and GT-2000 or GT-4000 for extremely strong hyperpronation.
2. Hyperpronation is a disorder of foot flexion, an excessive inclination of the foot outwards. A well-cushioned trainer like the GEL-CUMULUS or GEL-NIMBUS is ideal for people with this type of pronation.
3. Neutral pronation: This type of foot flexion ensures optimal distribution of the shock load across the surface. Every trainer has a good fit.

Older shoes

people with hyperpronation The inner part of the sole is heavily worn, but the outer part hardly.

signs for a neutral pronation: A relatively evenly worn rear part of the sole.

In people with hypopronation (Supination) the outer part of the shoe wears noticeably.

The 'wet' test

You don't need any special equipment, just paper. You need to wet your foot and stand on a piece of paper or cardboard. The outline of the wet impression is recorded with a pen or pencil and compared to images of the pronation type.

Of course, only an orthopedist/traumatologist can determine what type of pronation you have, but we have put together a small guide for you when choosing your sneakers.

Snow and ice – they are not an obstacle

If you run on snow and ice, you need running shoes with at least 15 metal spikes for maximum stability. Such models are only suitable for running on smooth surfaces; on other surfaces, running in such shoes is uncomfortable and not functional.

The Salomon Snowcross CS is a higher model with a cuff that prevents snow from entering the shoe and is suitable for running in deep snow. With 9 steel studs on the outsole for excellent grip on ice. And the water-repellent, breathable ClimaShield membrane keeps feet dry.

How to Use the Best Running Shoes on the Treadmill

'When doing a full, comprehensive training session in the gym - first cardio on the treadmill and then strength training - it is ideal to change shoes between each training phase,' explains Galina Prokopyeva. – explains Galina Prokopyeva. – There is a different type of shoe for every sport, and that's not a marketing ploy.'. As I said, for running you need good, light shoes with some grip and a soft, cushioned sole, and for strength training you need sturdy, sturdy shoes.

The main reason for changing footwear is the softness and flexibility of the sole of running shoes. During weight-bearing exercises, be it lunges with dumbbells or barbell training, the sole gives way. This makes maintaining balance difficult and can easily lead to injury. However, if you train with weights up to 10 kg, you will not notice any noticeable deflection of the sole.

Simply put, good running shoes can sometimes be used for other workouts: they're more versatile. Doing a barbell squat in road running shoes isn't as scary as running in bodybuilding shoes. However, if you know your exercise program in advance and plan for the long term, you should think about buying the right pair of shoes for each type of fitness activity.

Go one size larger

Do not rely on the standard US, UK and RU sizes. There are also differences between individual shoe brands. Compare your foot length in centimeters with the brand's size chart, taking your gender into account.

There are design differences between men's and women's shoes (always narrower). These are due to the specific foot structure of women and men.

You are welcome to order the running shoes half a size larger. For running and fitness shoes, leave space between the toes and forefoot to avoid chafing and micro-injuries caused by the foot slipping forward during running or exercise.

Check the length of the insole of your favorite model with our advisor. You can add a distance equal to the width of your toenail to the length of your foot. You get the length of the insole by adding the sock.

Adjust shoes for tightness and pronation.

If you have a wide or narrow foot, talk to our advisor before ordering. He or she will tell you which brand, style of sock and model is right for you. She will also tell you what to look for when choosing shoes if you have flat feet, protruding bones, high heels or long toes.

foot pronation

Pronation is the way the foot stays in contact with the ground. This property determines the effectiveness and safety of a training session. People who train with different levels of pronation have a different cushioning system that reduces the shock load when the sole strikes.

How to determine your foot pronation

Place your old sneakers on a flat surface and see where they rub the most.

You need a shoe with firm support for your foot, e.g. B. an instep holder and thick inserts in the midsole to prevent the foot from slipping inwards. Choose between the Asics GEL-Kayano, the Mizuno Wave Paradox and the Hoka One One Gaviota.

• The sole has more wear on the edges of the heel and on the outer edge near the big toe. The gradient of wear is barely visible. This points to one neutral pronation..

Models with natural cushioning and universal stability for even load can be found in the Asics GEL-Nimbus and Mizuno Wave Inspire, Hoka One One Bondi series.

To relieve stress on the ankle, you need maximum cushioning. The Asics Gel Cumulus, Mizuno Wave Prophecy, Hoka One One Clifton are such shoes.

Neutral pronator.

When running, the outside of the heel is in contact with the ground. The foot rotates about 15 percent inward and is in full contact with the ground, allowing it to easily support the weight of the body. The flexion of the foot ensures optimal distribution of the impact load on the ground. This is the natural cushioning effect of pronation. Neutral pronators need little support. At the end of the cycle, the push-off occurs evenly with the entire forefoot.

hypopronator

Contact with the ground occurs with the outside of the heel. However, the inward flexion of the foot is less than 15 %, meaning the movement is less than runners with a low or normal arch. In this case, the impact force is directed more towards the outside of the foot and is not distributed efficiently enough if the shoe offers too much support. During the push-off phase, the little toes on the outside of the foot are put under strain. This is the rarest form of pronation. The photos show the athlete's left foot.

Heel support

A very important parameter when choosing running shoes is strong heel support. This is especially true for trail and mountain running shoes. It is very important for runners that the heel is firmly in place and does not drag while running.

People with naturally wide feet, especially in the toe area, have this problem. When putting on your sneakers, you should make sure that your toes have enough room to move. There should always be some space in the sock. Sneakers that are too small can lead to swollen feet, poor circulation and unpleasant blackening of the nails.

ventilation

Another important element when choosing sneakers. Ventilation should be high so that excess moisture can escape from the sneakers as quickly as possible. Excess moisture inside the trainer causes discomfort during exercise, chafing, odor and bacterial growth. Be sure to pay attention to the ventilation of your shoes.

New runners are very intimidated by the word 'pronation' and don't know what type of pronation they have. There are three types of pronation:

• Neutral. The landing occurs on the outside of the heel, after which the foot rotates normally inwards (pronation), which cushions the shock load and distributes the body weight evenly.
• Hyperpronation. The foot lands on the outside of the heel and then tilts excessively inward (pronation), shifting the load to the inside of the foot instead of distributing it evenly.
• Hypopronation. The outer part of the heel contacts the ground at an angle with little or no pronation, resulting in strong upward transmission of shock load through the lower limbs.

Each person has an individual foot with its own characteristics, so it is almost impossible to get a complete image of the foot. In such cases, an individual orthopedic insole can be ordered separately.

Opinions and research on pronation and running

I wrote to Runlab in Kiev specifically for this article. I wanted to know what research they use when choosing shoes to consider foot pronation.

The Runlab representative explained to me that the company relies on research from the German company Contemplas, which has developed gait analysis software. Unfortunately, I couldn't find any data that Contemplas relies on, so I did my own research.

In fact, there is a lot of research on pronation. In this article I refer to the studies used by well-known and reputable publications in the running world and beyond.

In the English language 'wiki cites a 1998 research paper (full version here) that says hyperpronators are more likely to suffer from overuse injuries like periotitis and knee pain (you're here if you're interested in more information about running injuries).

The author of the same study claims that. 40-50% of runners with hyperpronation do not have these injuriesTherefore, it is possible that they are caused not only by hyperpronation but also by other factors.

You have to agree with me that the 40-50 % statistic and the assertion that factors other than hyperpronation may (or may not) be responsible for it is not convincing enough to base running shoe selection around the world on.

I came across a more recent study from 2008 that only included 25 people with hyperpronation. Sensor inserts were placed in each of them's running shoes and the impact force of the foot was measured when landing after a 1.5 kilometer run. He concluded that the impact force of the plantar fascia (the sole of the foot) was lower in shoes with support than in shoes without support, so hyperpronators were at higher risk of injury.

The wet test?

In all materials dealing with pronation measurement and gait analysis, there is inevitably a reference to the 'wet test'. This is a kind of 'gait test with hands' (or feet).

The essence of the wet test is as simple as possible: take a sheet of paper (two for each foot), soak your feet in water and step on the sheet to leave an imprint. You can use this impression to determine your pronation, so to speak:

I found a great study on choosing running shoes based on footprint (the shape of the plantar fascia that makes up the sole) done on US Army recruits in 2008 (here it is).

About 3,000 recruits took part in this study. They were divided into two more or less identical groups: a control group (in which everyone received the same sneakers) and an experimental group (in which the feet were analyzed and the sneakers were fitted).

The participants in the experimental group had their feet examined and were given different types of sneakers:

• With assistance (motion control) – those whose surface of the foot had more contact with the surface than normal;
• Neutral (stability) for those who have a normal contact area with the foot;
• Padded for those who have less than normal foot contact.

Normal, high and low arch foot

For 9 weeks, soldiers completed 1.5 hours of running (1-5 km) and strength training 4-6 days per week, alternating each workout.

The difference in injuries between the control and experimental groups (men and women) was not significant: 9 % (k) and 7 % (e) in men and 22 % (k) and 23 % (e).

Yes, this study does not cover the kilometers run in preparation for a marathon. But for a beginner runner (who chooses his running shoes based on the wet test) this can be a completely normal run.

• How to determine the type of pronation.
• Sneakers with hyperpronation.
• pronation.
• What is pronation and supination?.
• pronation and supination.
• Excessive pronation of the foot.
• Pronation and supination in anatomy.
• hip pronation.