Pronation is the natural rotation of the foot that occurs when you step. A moderate rotation rate is healthy. However, if your foot turns inward too much, you are overpronating and could injure your foot from this habit. On the other hand, if you don't pronate or underpronate enough, your feet won't be able to absorb the shocks enough and you could get injured too.
Step
Method 1 of 4: Wet Feet Test
Step 1. Pour the water into a bucket that is not too high
Fill a container of paint or something similar with enough water to cover the bottom of the container.
Usually both legs are of the same type but it is possible that one foot is different from the other. Therefore, it is recommended that you test it on both feet. But try to analyze one by one
Step 2. Put the feet in the water
Step into the water and make sure the soles of your feet are completely wet.
Make sure you are standing, not sitting. The results obtained from this test are most accurate while you are standing
Step 3. Step your feet onto a sheet of paper
Lift your foot out of the water and immediately step on a blank sheet of thick paper.
- Thick paper is better than thin paper because thin paper is easier to wrinkle or damage when wet. If you don't have heavy paper, use a paper bag you can get when shopping or buying food.
- Just step on the paper for a moment. The entire sole of the foot should be on the paper, but not for too long because the footprints will be blurry.
Step 4. Analyze your footprints
Look at the footprints on the paper and observe the arch of the foot. The shape of the arch of the foot on this paper can be a good indication of the type of pronation of your foot.
- If you only see about half the arch of your foot, you have a normal arch and your pronation type is normal. Normal pronation type is good because your feet are able to absorb the shocks that arise when you step.
- If you see almost the entire arch, you have a low or flat arch and you most likely have an overpronate type of foot. It's likely that the arch of your foot turns inward as you step.
- If you see no arch at all and only see the heel, you have a high arch and you may be underpronate or supinate your foot. The arch of your foot isn't very tread when you step so the sole of your foot doesn't absorb as much shock.
Method 2 of 4: Coin Test
Step 1. Stand up
Stand on a hard floor. Keep your feet relaxed and slightly apart from each other.
- This test must be done while standing. The curvature of the legs differs when you sit down, so if you perform this test while sitting, the results may not be accurate.
- Do this test on each leg and analyze your feet one by one.
Step 2. Slide a US ten cent coin or similar sized coin under the arch of the foot
Ask someone to slide the coin under the arch of the foot. If your foot pronation type is normal, the coin will be hidden under the sole of the foot.
- If this ten-cent coin doesn't fit easily into the center of your arch, you have low arches and flat feet. And it's likely that you have an overpronate type of foot.
- If you can't slide this ten-cent coin under the arch, you can stop the test.
Step 3. Slide a five-cent United States coin under the arch of the foot
Take the ten-cent coin and ask the person assisting you to slide a larger US five-cent coin or a similar size coin into the center of the arch. This coin should fit under the arch of the foot fairly easily.
- If this five-cent coin can fit under the arch of your foot with ease, you likely have a normal arch and moderate pronation of your foot.
- If the coin slips easily, there's a good chance you have a poor pronation or supination type of foot.
- If the coin isn't inserted at all, it's possible that your foot pronation type is a little too much. You can also stop this test here.
Step 4. Try slipping a twenty-five US cent coin under the arch of your foot
Ask the person helping you to slip a United States twenty coin or a similar size coin under the arch of your foot. If your pronation type is normal, the twenty-five-cent coin shouldn't actually be tucked under the arch of your foot.
- If this twenty-cent coin disappears entirely, arch your legs high. This means that your foot is not pronated or supinated.
- This is the end of this coin test.
Method 3 of 4: Rotation Test
Step 1. Straighten your legs
Sit down and straighten your legs slightly with your feet slightly parallel to the floor.
You can do this test while standing or sitting, but it is easiest to do it while sitting because it is difficult to maintain balance when standing on one leg
Step 2. Point your toes down
Point the toes as far as possible.
- Your feet shouldn't be perfectly perpendicular to the floor, but they should look more perpendicular than parallel.
- Point the toe as far as you can without hurting the foot.
Step 3. Point your toes inward
Point your toes inward as if you were trying to use your big toe to point at the floor.
Step 4. Notice how the calf muscles feel
If you feel pain or discomfort in the back of the main bone of the lower leg (tibia) or in the arch of the foot, you most likely have an over-pronation type of foot.
- If you don't feel anything, chances are that your pronation type is normal.
- This test cannot show whether you have the type of under-pronation of the foot or not.
- This movement actually mimics supination, but if you have an excessive pronation type of foot, chances are you have weak supination. Weakness is what causes discomfort.
Method 4 of 4: Observation Test
Step 1. Take a look at your old shoes
Grab your longest running or walking shoe and see how it looks like now. The state of your shoes will tell you what type of pronation your foot is.
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If the inside of the sole is badly crushed and the outside is only slightly damaged, you may have an over-pronation type of foot.
It's also worth noting that only the outside of the heel on the sole looks very damaged, this is a sign of the over-pronation type because this type of foot usually presses hard on the outside of the heel before the foot turns inward
- If the inside of the sole is only slightly damaged but more damaged than the outside, you likely have a normal type of foot pronation.
- If the outer side of the sole is severely damaged, you may have a deficient or supinated type of pronation.
Step 2. Observe how you stand
Stand as usual and watch how the soles of the feet touch the floor.
- If your feet naturally twist outward when you stand up, you may be over-pronating your feet.
- If the soles of your feet fall inward when you stand so that your ankles are arching toward each other, your foot may be less pronation.
- If your feet are fairly flat on the floor, there's a good chance that your pronation is normal.
Step 3. Check your Achilles tendon
Ask someone to observe the Achilles tendon while you are standing. You can usually see the Achilles tendon along the back of the foot, starting at the top of the heel.
- When standing, this tendon should be straight up to the heel. If your tendons look that way, chances are your foot pronation is normal.
- If the tendons bend inward, you may be overpronating your foot.
- If the tendons bend outward, it's likely that your foot is pronation less.
Tips
- If you think your foot is pronation too much or too little, the most accurate way to find out is to see a doctor who can perform a full gait analysis. The podiatrist or podiatrist will ask you to do a treadmill test. He or she may also use a forceplate to measure the angle and force of your foot as you run.
- If your foot pronation is excessive in low to moderate levels, look for running shoes that support stability. This type of shoe has a dual-density midsole and several support points on the sole.
- If your foot is excessively pronation, look for a movement control shoe that has a more solid support inside. This type of shoe is also good for people who are tall, heavy, or have curved feet.=
- For people with less pronation of the foot, choose running shoes that have neutral cushioning as these have a midsole that encourages the foot to pronation more. Do not use shoes that have additional stability tools in the sole.
