Understanding Pronation and Rebounding

Many people in the sports world misunderstand pronation and consider it be a bad thing. This is far from true. The simplest definition of pronation is, the rotation of the foot at the Subtalar joint, which is located between the calcaneus and talus.

However to be more specifically there are three different types of pronation that can occur. Of these three different types of pronation two of them are sub optimal and can lead to problems over time. In this article we will discuss each type, its effects on the body and what should be done about it.

Normal pronation

When walking jogging rebounding running etc. your heels is the first part of your foot to impact the ground. After this initial impact, as the rest of your foot comes in contact with the ground, the foot rolls slightly inward and about a 15% angle. This rolling of the foot is completely natural and helps to distribute and disperse the impact forces evenly across your foot. Normal pronation as the name implies is completely natural and nothing should be done about it this is the way feet and ankles are designed to work.

Under pronation or Supination / Eversion

Under pronation occurs when, after your heel strikes the ground the foot and ankle do not rotate inward the normal 15%. This causes most of the weight and force of impact to be carried by the outer edge of the foot. As ones stride is completed, this also causes the little toe on the outside edge of the foot to do most of the work which will often times result in an even where of the tennis shoe. For people that under pronate it’s very important to use a soft (lots of cushioning) flexible running shoe. Also being aware of the fact that you have a tendency to under pronate and consciously aligning your foot more directly can help. In extreme cases one should seek medical advice.


Over pronation is by far the most common problem that people have well running jogging in rebounding. ¬†Overpronation occurs when one’s foot and ankle rotate inward further than the optimal 15% causing the impact be absorbed a sufficiently. Left untreated overpronation can be responsible for a number of sports injuries including but not limited to the following.

Shin splints

Planters fasciitis

Achilles tendon

Tarsal tunnel syndrome

Anterior compartment syndrome

So how does one tell if they overpronate?

Probably the simplest way to tell if you have a tendency to overpronate is to take a look at a pair of your old tennis shoes. If the shoes show signs of an even where on the inside then you likely overpronate.

Another way that you can tell if you overpronate is to stand barefoot on a hard surface and look to see if your foot rests flush on the floor or if there is a well-defined arch on the inside if your foot rests flush on the floor then you overpronate.

What should I do if I overpronate?

The simplest thing to do is get a good pair of tennis shoes with solid arch support. However in extreme cases it may be beneficial to contact a podiatrist and be fitted for orthopedic insoles.

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