Choose the running shoes based on your footprint

Miguel Ángel Martínez

7 October, 2015

The foot is the region of our body that is related to the earth. Its architecture is based on elementary criteria such as economics and comfort. Economy so that the action of displacement in the space does not mean an excessive energy cost, and comfort so that the full force of the impact on the rest of the regions of our organism is not transmitted.

During the race, the level of impact on our body considerably increases, so the behavior of the joints of the foot is very important to minimize its effects. The behavior can be variable, and in general, we can distinguish four different ways:
Hyperpronation
Pronation
Neutral
Supination
The behavior of the foot during the race requires a specific type of footwear that reduces joint stress derived from the impact, thus reducing the risk of injuries due to overload or repeated traumas.
A shoe for each type of corridor
The classification responds to the degree to which the foot is inward to the ground when contact with the ground. Those brokers in which the foot inclines with a high degree are called hyperpronators or severe pronators; Those who do not do this act or do it minimally receive the name of supinators. Within these two extremes we find neutral runners, with a normal pronation, or pronators, with a slightly increased pronation.
The schasms de pronators They have a reinforcement on the internal face, and the supinators they take her to the outside face. This reinforcement corrects the tendency of the ankle joint to lean towards the interior in the case of the pronators or to the outside in the case of the supinators, stabilizing and reducing the possibility of injuries.
The best way to assess the type of treading is to go to one sports podiatrist, which will analyze how we hit the ground while running and, at the same time, tell us if we need to use templates.
However, we have two activities that we can do at home and can guide us on the behavior of our foot during the race, which are: check our footprint and the behavior of our lower limb when we do repeated push ups of knee
Ways to know what type of footprint we make
To observe our footprint, we can wet the floor of the foot and step on a card or paper. In this way we will check the foot contact area with the ground. We can observe traces of this type:
Infographic 1 figure: This type of track typical of a corridor supinator, it has a high arc and with little mobility.
Infographic 2 figure: This oriental footprint is a track runner neutral, since it has a conserved plant bow with good mobility.
Infographic 3 figure: This type of track is oriented towards a type of footprint pronator, because it has a slightly conserved arch, which indicates laxity in the joints of the foot.
Another simple test to carry out, and that can give us information about the type of treading we do when we run, is the direction of the knee when doing three or four repeated flexions on a single bed.
Supinator: the knee is directed externally in relation to the foot direction. (figure infographic 1)
Neutral: the knee maintains the linearity in relation to the direction of the foot. (figure infographic 2)
Pronador: The knee tends to move inwardly. (figure infographic 3)
Although these methods are only orientative, they can help us to know the behavior of our foot during the race, and take this into account when buying sneakers.
conclusions
It is important to know the mechanical behavior of our lower extremity, since in this way the choice of footwear will be based on adequate technical criteria and can prevent the occurrence of injury due to overload or repeated impacts against the ground or without the material appropriate.

the author

Miguel Ángel Martínez

Master in Physiology. Bachelor's Degree in Physical Activity and Sports Sciences. Superior Technician in Animation of Physical-Sports Activities

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