If you’re a runner or have foot pain, you may have been told that you over (or under) pronate. And you may have also been sold a highly engineered shoe or arch support to help.
And while for some this may resolve the pain, for others, it’s just a bandaid.
But what exactly do pronation and supination of the foot and ankle even mean? Is it a bad thing? Or totally normal part of movement that we need?
Hint: it’s the latter
In today’s episode, we’re putting on our Body Detective caps to learn more about pronation and supination, why it’s not necessarily a bad thing, and how building foot and lower leg strength will be a more effective (and cheaper) alternative to fancy sneakers.
Plus, I’m also sharing the connection between low back pain, pronation and walking – which you’ll be pleased to know, is an easier fix than you might think!
So whether you have foot pain (or not), flat feet, high arches, or anything in between – today’s episode is for you.
A little bit every day is enough to maintain your body so you can forget about soreness, tension and pain. Movement Mavens is the only program of it’s kind that not only teaches you how to maintain your body and move well, but also helps you craft your personalized plan so you can build sustainable strength, consistently. Learn more now at
What you’ll lean from this episode:
- What pronation and supination of the foot actually means
- If you need special shoes or arch supports to change it
- The connection between pronation, walking, and back pain
- And the best exercises to help you move better and feel better
- Supination vs Pronation of the Foot [YouTube]
- Smart Footwear Insole for Recognition of Foot Pronation and Supination Using Neural Networks (Applied Sciences, 2019)
- Understanding the foot’s functional anatomy in physiological and pathological conditions: the calcaneopedal unit concept (BioMed Research International, 2021)
- [Foot Posture Index Reference Values among Young Adults in Saudi Arabia and Their Association with Anthropometric Determinants, Balance, Functional Mobility, and Hypermobility](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8019632/#:~:text=Results,in this study (52.9%25).) (Biomed Res Int. 2021)
- Effect of a corrective exercise program on gait kinetics and muscle activities in older adults with both low back pain and pronated feet: A double-blind, randomized controlled trial (Gait & Posture, Volume 76, 2020)
- 30 days to more strength + flexibility with the Mobility Mastery Toolkit
- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain – www.aewellness.com/mavens
- www.aewellness.com/podcast – Show notes, links and more.
- Join the free Body Nerds FB community:
- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
- TikTok @ aewellness
- Bodywork Starter Guide – learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
- 818-396-6501 is the Body Nerd Hotline – how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks – you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching – and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Save 50% when you use the code MASTERY at
Music by: @dcuttermusic / http://www.davidcuttermusic.com