Pronation has gotten a bad reputation in rehab and fitness circles. It’s often blamed for foot pain, knee pain, or overuse injuries. But the truth is simple:
Pronation is not a problem—it’s a requirement of normal gait.
Issues arise only when pronation becomes excessive, poorly timed, or is used as a compensation strategy rather than a controlled movement.
Pronation and ankle dorsiflexion go together
One of the most misunderstood aspects of foot mechanics is that pronation and ankle dorsiflexion are mechanically linked.
As the body moves forward over the foot during walking:
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The tibia advances forward
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The ankle dorsiflexes
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The foot pronates to allow the body to accept load and adapt to the ground
This coupling allows for:
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Shock absorption
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Smooth tibial progression
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Efficient transfer of force up the chain
If you want better dorsiflexion, you must also address controlled pronation.
And if pronation looks excessive, the issue is often limited dorsiflexion or a big toe issue, not the foot itself.
What pronation actually does
During early stance:
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The heel everts
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The talus moves medially
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The midfoot becomes more mobile
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The arch lowers slightly
This is not collapse—this is load acceptance.
Pronation allows the foot to:
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Absorb ground reaction forces
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Adapt to uneven surfaces
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Distribute pressure across the foot
Without pronation, gait becomes stiff, inefficient, and often painful.
When pronation becomes a problem
Pronation only becomes an issue when it is:
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Excessive in magnitude
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Prolonged through late stance
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Used as a substitute for strength
The most common culprits are:
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Weak or poorly functioning calves (especially soleus)
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Insufficient foot intrinsic strength
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Poor tibial control
In these cases, the body “borrows” motion from the foot because it can’t get what it needs from:
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The ankle
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The calf
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The midfoot stabilizers
The result isn’t too much pronation—it’s not enough force control.
Pronation must transition, not disappear
Healthy gait requires:
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Pronation in early stance for shock absorption
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Resupination in mid-to-late stance to create a rigid lever for push-off
The goal is not to eliminate pronation, but to ensure it:
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Occurs at the right time
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Occurs to the right degree
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Is followed by effective calf and foot engagement
A foot that never pronates is just as problematic as one that never resupinates.
The takeaway
Pronation is a normal, necessary part of walking and running.
It works hand-in-hand with ankle dorsiflexion to allow smooth, efficient movement.
Problems arise not because pronation exists—but because:
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Strength is lacking
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Dorsiflexion is restricted
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Or the system can’t transition out of it
Train the calves, train the feet, and restore ankle motion—and pronation usually takes care of itself.
Kameron Dallas
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