Understand your stride!

Your stride matters. Most of us don’t think much about how we walk - until something starts to hurt - like a foot, knees or a feeling that you are not moving right.

Discover how pronation affects your movement and how to manage it.

What is pronation?

Pronation - the natural motion of your gait and its pronation - determines how each foot lands, absorbs impact and carries your weight. A heathy stride supports better mobility, reduces risk of injury, and helps your everyday movement.

The short video ‘Walking and Pronation’ (OrthoInfo - American Academy of Orthopaedic Surgeons) explains the role of pronation in walking, what a healthy gait looks like, and why it matters.

Here’s a quick overview of the three main pronation types:

• Neutral Pronation
  This is considered a healthy gait. Your foot rolls inward slightly to absorb shock, and weight is distributed evenly across the foot. This helps reduce impact and supports efficient movement.

• Underpronation (also known as supination)
  The foot rolls outward too much during a stride. Shock absorption is reduced, and weight loads unevenly along the outside of the foot. This can lead to stress on the ankles and feet and may increase the risk of injury.

• Overpronation
  The foot rolls too far inward. More weight is placed on the big toe and inside of the foot, which can cause misalignment, fatigue, and higher injury risk in the feet, ankles, or knees.

Site purpose

Pronation issues often fly under the radar - until something brings them to light! Maybe you have started running, are noticing change with age, or are dealing with an injury. These are moments when you may need to learn more about what’s happening to you and get help. When you start looking, advice can seem fragmented.

The goal of this site is to bring together information and resources to support you to self-manage pronation. It’s organized into 3 areas.