Running With Pronated Feet – What You Need to Know?

Pronation is a condition that causes the feet to rotate inward but what causes the pronation? Well, there is no definite answer to it but running can be one of them as it hugely involves the movement and rotation of feet in their gait.

Running With Pronated Feet

As the whole human body energizes with running, it has been one of the most preferred fitness activities of health enthusiasts and fitness lovers. It is not only considered beneficial for maintaining high metabolism but is also helpful in achieving great cardiac & overall health. But the real fun and pleasure of running may come to a halt if you are running with pronated feet as it can lead to serious ailments like unusual walking patterns, inflammation of tissues, pain in hips; knees, and lower back, rolling of ankles, shin splints and so much more if not treated carefully.

So, if you are someone who loves running daily either for practicing or fun and for both, you need to know about the deep insights of an often raised concern viz. Running with Pronated Feet – What you need to know so that you can keep enjoying your running routine without getting injured and without attracting any damages to your feet and overall health.

What complications can you develop while running with Pronated Feet?

complications develop with Pronated Feet

  • It has been observed that over pronation of feet does not only leads to pain and tension in the feet rather it instigates the knee, hip, lower leg, and back area as well with high discomfort and restlessness which can further act as a great hurdle for smooth running.
  • It has also been seen that that running for long periods with pronated feet can give rise to swelling of feet which is itself a matter of worry for people who do running every day.
  • Runners with pronated feet are more susceptible to injuries like tendinitis which means they may suffer from inflammation of tendons and rupturing of ligaments along with a high scope of wear and tear of ankles and knees leading to more wear & tear.
  • Indicated by the occurrence of acute pain in shins, with prolonged periods of running on hard surfaces with pronated feet, you may develop shin splints which are a complication of another type.
  • With fewer feet strength, more physical activity, and frequent friction, runners with pronated feet also get prone to calluses and bunions that come out in the form of a rough thickened area of your skin insoles and bony bump on the joint at the base of your big toe respectively.

Key things to consider when running with Pronated Feet

Although your pronated feet cannot prohibit you from running but not taking care of some simple yet important points can do so. So, consider them carefully if you want to run with pronated feet –

things to consider when running with Pronated Feet 

Keep yourself healthy –

Having good health always acts as an asset in whatever you do, be it running. So, keep yourself as fit as you can with the right body weight and nutrition. Just as being overweight can cause more stress on your muscles; joints and body in general while running, so being under nutritional. Therefore, try to maintain a perfect body mass index by shedding extra weight off your body in case you are overweight and maintain good health with well-planned balanced nutrition.

Opt the right training regime –

Following the right training regime is essential if you intend to run for long with pronated feet as lack of training and consistency can lead to serious injuries. Therefore, to avoid any damages, seek professional advice or start practicing with warm sessions, short runs, and stretches.

Take some time off –

As excessive use of any body part can lead to exhaustion and exertion so taking breaks for short intervals is necessary. Moreover, in case of any injury, you should allow yourself a proper rest so that you can return to your running without any worries of pain and future health issues.

Think wisely before trying –

Testing one’s abilities time-to-time is a human’s best way to achieve his/her potential. This philosophy fits perfectly to a runner as today you might be opting for one way of running and tomorrow you may want to challenge yourself with something higher which is but natural. But if you are a runner with pronated feet, you must wisely evaluate the pros and cons of your probable future fitness program. For this, you must not hesitate to discuss the concerns with your physician, if any.

How can you prevent any injury or damage when running with pronated feet?

As rightly said “Prevention is better than cure”, same implies running with pronated feet too. So, taking care of the following can help you stay away from any injury and severe damage while retaining your running love alive.

  • Wearing the right pair of shoes can greatly prevent unnecessary injuries caused due to overpronation as they can provide the desired arch support. So, for this, you must choose such shoes that don’t have too much cushioning like stability and motion controlling shoes as they offer firm midsoles that can prevent the foot arch from excessive collapsing and damaging thereby restricting the feet from getting injured.
  • Custom molded orthotics like inserts and insoles can also help in decreasing the range of movement and motion in pronated feet individuals therefore possessing these along with shoes can act as a great aid in injury prevention.
  • If you are new to running or haven’t been out for running for long, don’t start running fast, rather start running slowly or at a steady & affordable pace as it will not only strengthen your legs but will also gradually increase your speed thereby making you a long time and long-distance runner with less scope of getting injured.
  • As the stress your body goes through while running doesn’t come up instantly after running, rather it usually appears on the next morning, so instead of getting panic and giving your body more exertion, allow it to adapt to the changing dynamics with a peaceful and strengthened mindset.
  • When having pronated feet, try running on smooth and softer surfaces instead of concrete and uneven surfaces to reduce the shock absorbed by the feet at every footfall. This can greatly help in reducing over-pronation and preventing any additional pain via injuries.
  • In case of any lingering feet pain, do ensure a visit to a podiatrist as genuine expert advice and recommendations can help you greatly.


It may feel to you that having pronated feet is troublesome for a lifetime. However, it is not true. Many great runners have not only overcome this situation but have also lived with pronated feet by mere attention and care in the form of preventive measures. So, if you are also an avid running lover with pronated feet, don’t worry, rather start analyzing your life and pronated feet with the required amount of care. That’s all you need to do to keep enjoying running till the time you want with an unending smile and a sense of pride. In case you forget to do so, don’t hesitate to revisit – Running with Pronated Feet – What you need to know.

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