How to Know if You are Supinator or Pronator? Five Easy Tests To Detect It

The human race has three large groups of runners: supinators, pronators, and neutrals. All those who have two legs to move belong to one of these three categories. There is no intermediate position, and we can not even choose: we are born supinators, we are born pronators, or we are born neutral. And as we grow, we are developing the tendency to which we are predisposed. The body is accommodated and accustomed to this or that way of stepping.

Why do we need to know which group we are in?

Because that will help us when choosing the right footwear to practice sports, especially if we want to do running. But we also need a specific walking shoe, another to play soccer, another to practice tennis. Having a proper footwear, with a correct shape for our foot, is more important than we usually believe. Knowing how we step is indispensable and primary.

You may have been using the wrong sneaker for many years. And all for not knowing if you were supinator or pronator or neutral. And this is not a minor fact because the sneakers absorb most of the impact on the ground when we are running. Also, it is essential to have the proper footwear to avoid injuries of all kinds and damage to the joints and your spine.

How to Know if You are Supinator or Pronator - Five Easy Tests To Detect It

Images Credit: Body Scientific Medical Illustration & Design

That is why we think it convenient to share with you these five straightforward ways to detect your footprint. None implies money costs and can be done all at home. In the last two, yes you will need a couple of extra eyes, but you can always turn to a friend or family member available.

The Wet Foot Test

Grab a fountain deep enough to fit your foot (an oven fountain is ideal), fill it with a little water and place your foot inside to moisten the area of the plant. Remove the wet foot and immediately step onto paper. When lifting the paper, look carefully at the print left. Then, go to your computer or look at your mobile and put in the searcher images these three searches: “flat footprints”, “neutral footprints” and “cavo footprints.” Once you get them, compare them with the mark you left on your paper. If it resembles the flat foot, then your step is supinator. If it is similar to the bow foot, then you are pronator. And if it is neutral, then you have a normal footprint.

The Squat Test

Wear bare feet and with your feet together in a position to begin squatting. Starting from above, crouch down by flexing your knees between 4 and six times. Just in the last of the pushups, see if your knees stay aligned or not. In case they look arched and separated, you are a supinator. If your knees maintain contact and rub, it means that you are pronator. And if they are perfectly aligned about the feet and these are kept in full contact with the ground, then you are the neutral foot.

The Test of The Old Sneakers

Go to your closet and look for a pair of old sneakers. If you see that the soles are much more worn inside, then you are pronator. But if on the contrary, you see that the soles are more worn by the outer side, it means that you are supinator. And if you notice that they are worn out evenly on both sides, then your footprint is neutral.

The Onlooker Test and The Weight

Ask someone to watch you run from behind and concentrate well on seeing where you support the weight. Tell him to forget the heels, to look at the global, to focus on the whole movement of the body. If you notice that you tend to support the weight inward, then you are pronator. But if you do the opposite and support your weight towards the outside, it means that you are supinator. And if your weight is distributed during the journey, you have a neutral footprint.

The Test of the Peer and the Legs

Ask someone (it may be the same person) to look at how you run but this time, focus on how you place your legs. If you see that you run with your legs apart, you are supinator. On the other hand, if you do it with your legs together, you’re pronator. And if your legs move an average distance between them, it means that your footprint is neutral.

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