The insole. It can do so much for your foot, from supporting your arch to cushioning your heel. But sometimes it’s hard to know which one is right for you.
First, it may help to start with a very simplified explanation on how your foot should function when you step. Your foot naturally pronates (rolls in) and supinates (rolls out) when walking and running. Proper pronation helps the foot adjust to changes in ground level when you step down and pronation also absorbs forces travelling up your leg. When your foot is about to come off of the ground, the foot has to supinate to help you push off.
The problems come if you over-do either of these actions, throwing off the overall alignment of your leg. If you overpronate, or roll in too much, your ankle and foot can’t stabilize, and the shock of stepping down doesn’t get absorbed well. Then, because the alignment is now out of whack, your foot can’t supinate or the wrong part of the foot pushes off for the next step.
But if you are an overpronator, don’t worry. Motion control insoles are made just for you.
How do they work?
These insoles use rigid support materials to stabilize the foot, keeping it from rolling in too much (overpronating), which can cause injuries such as Achilles tendonitis. They also provide extra support to the arch and the heel, which can help prevent injuries like Plantar Fasciitis.
Not sure if you are an overpronator?
Do a quick inspection of your current insoles or shoes. If the inner side of the bottom of your shoe or insole is worn down more than the rest, you are likely overpronating.
American Podiatric Medical Association: “Top Five Running Injuries”
Podiatry Today: “Emerging Concepts in Podiatric Biomechanics”
Family Doctor.org: “Running: Preventing Overuse Injuries”