What is pronation and what does it mean for your running performance?

What is pronation?

Pronation is the natural movement in which your foot tilts slightly inward after landing. This occurs in the joint just below your ankle and ensures that the impact of each step is absorbed.

Think of it as your built-in shock absorber: without pronation, every landing would hit much harder on your lower leg, knee, and hip.

'Normal' pronation ensures that you roll smoothly from heel to forefoot and can push off efficiently.

The different forms of pronation

Not everyone pronates in the same way. Roughly, there are three types:

1. Neutral pronation
Your foot tilts slightly inward (about 15%) and distributes forces well. This is the most efficient and injury-free way of walking.

2. Overpronation
Your foot tilts too far inward. This causes your ankle to sag slightly, creating extra stress on the inside of your foot and lower leg. This can lead to complaints such as shin splints, Achilles tendon problems, or knee problems.

3. Underpronation (supination)
Your foot tilts too little inward, meaning the shock is less well absorbed and the outside of your foot is extra stressed.

How compression supports your run

The right compression not only aids recovery but also supports you during the run itself.

For example, with compression around the foot and ankle:

1. More stability around the ankle
Less uncontrolled movement

2. Arch support
Better foot roll-off

3. Less muscle vibration
More efficient running

4. Better circulation
Less fatigue

This can be immediately noticeable, especially for runners with mild overpronation or tired feet.

When is this relevant for you?

Compression focusing on ankle stability is particularly interesting if you:

• quickly suffer from tired feet
• are prone to plantar fasciitis or heel spur issues
• notice your ankle ‘collapsing’ while running
• run long distances where technique deteriorates